Can you drink protein shakes while pregnant?

If you’re anything like me, or most of my clients, early pregnancy may bring a moment of panic about what you’ve been eating. A protein shake can be a convenient way to add protein during pregnancy, but whether a particular product is a good fit depends on its ingredients, quality, and your individual needs.

Not all protein shakes are created equal, so let me walk you through what to look for and some red flags to keep in mind. A registered dietitian or your OB-GYN can help you assess a specific product, especially if you’re using it regularly or struggling to eat enough daily.

Do you need protein powder during pregnancy?

Protein powders and shakes aren’t necessary during pregnancy. Protein itself is important for your baby’s growth and development, but you can absolutely get it from food. If you find yourself struggling to eat enough protein-rich foods, a carefully chosen shake may be a practical way to fill the gap.

Your protein needs increase during pregnancy, which makes sense when you think about all the growth and development happening during these months. Researchers continue to study how to best estimate those needs. One small 2015 study estimated higher average protein requirements in early and late pregnancy than existing recommendations. Those findings are not a new guideline or a personalized target. A dietitian can help you choose a practical amount based on your diet and circumstances.

As a registered dietitian, I take a food-first approach to nutrition. I always recommend getting as many nutrients as possible from food. With that said, some of the best protein sources include meat, poultry, seafood, eggs, yogurt, soy, beans, nuts, and seeds. While food first is great in theory, pregnancy is challenging, and I work with many pregnant individuals who struggle to hit their protein targets, especially when battling “morning” sickness, nausea, fatigue, or worse. Strategically using protein supplements can take some of the pressure off and fill the gaps in your diet without added stress.

What to look for on a protein-shake label

A sky-high protein number or a “clean” label doesn’t always guarantee the best product. As previously mentioned, not all protein supplements are created equal so you want to consider a few nutrition components while picking the best product for you. As always, a dietitian or OB can help you further tailor these recommendations to you.

Before we get into the nutrient profiles, it is helpful to note that you may want something quick and easy to grab and go, which is where ready-to-drink protein shakes would come in. On the flip side, you may prefer a protein powder that requires mixing, but fits your needs a little better. You can use the following guidelines for both categories.

Start with protein

As obvious as it sounds, look at the protein content first. More is not always more here so you don’t need to grab the product with the most grams of protein.

In practice, I recommend aiming for 20-30 grams of protein at meals and 10-15 grams of protein at snacks during pregnancy. If you are looking to replace a meal, look for a product with close to 30 grams of protein. If you are looking for a quick snack something a little lower is just fine.

You also want to take into account any other foods you are eating with it. For example, if you are making a smoothie with Greek yogurt and protein powder, you can opt for something with closer to 20 grams and still get plenty of protein. If you are having a protein drink with some nuts as a snack, something close to 10 grams is also fine. You can always alter your portion size as well, using half a serving if that’s really all you need. Again, more is not always more.

Nutrition beyond protein

Your needs for many nutrients increase during pregnancy, which is no surprise. For someone who started pregnancy at a “normal” weight, general guidance suggests about 340 additional calories a day in the second trimester and 450 in the third. Your needs may differ depending on your starting weight, activity level, and whether you’re carrying more than one baby. Additional calories from a protein shake can help boost your intake when it’s difficult to eat enough.

One question to ask yourself when it comes to calories from a protein supplement is, what is the purpose of the protein? Are you trying to replace a meal? If so, you want it to contain a higher number of calories. Are you just trying to give yourself a little protein boost? If this is the case, a lower number of calories is totally fine. To be clear, both are totally valid reasons to consume a protein supplement, but the specific supplement to fit your needs will vary.

Most protein supplements will contain some carbohydrates and fat, in addition to protein. If you are looking to replace a meal with a protein shake or smoothie, more carbohydrates and fat are helpful to give you sustained energy and keep you feeling full for a few hours.

A protein source that fits your needs

Another big question is dairy or plant-based? Traditionally, protein shakes were made from dairy-based proteins like whey or casein. However, more and more plant-based protein options are becoming available.

Whey and casein are dairy proteins; pea and soy are common plant-based options. Neither category is automatically the best choice for everyone. The ingredients, your allergies, and how you tolerate each product matter more than choosing a category because it sounds healthier.

When it comes to choosing dairy or plant-based, a lot depends on your preferences. Do you have any allergies or sensitivities? Do you avoid any ingredients because of how they make you feel? Choosing a protein supplement that fits your personal preferences is key.

Added vitamins alongside your prenatal

Some protein supplements focus mainly on protein, while others contain added vitamins and minerals. Prenatal supplements are recommended during pregnancy, but adding more nutrients on top of your prenatal isn’t automatically better. Compare the labels on your shake, prenatal, and any other supplements with your clinician or dietitian.

Vitamin A is one example where the form matters. Excess preformed vitamin A, such as retinol or retinyl esters, can be harmful during pregnancy. Beta-carotene, another form of vitamin A, is different. The recommended intake levels include food as well as supplements, so it’s worth reviewing the full picture rather than assuming all extra vitamins will simply pass through your body.

You don’t need to work out every nutrient limit on your own. Bringing the labels to a prenatal appointment is a useful starting point, particularly if you’re choosing a fortified shake for daily use. A shake also doesn’t replace your prenatal vitamin.

Caffeine and herbal additions

One important consideration is caffeine. ACOG advises keeping caffeine intake below 200 milligrams a day during pregnancy, which includes all sources of caffeine. Coffee and tea may come to mind first, but some protein products also contain added caffeine or ingredients such as guarana or green tea extract. Check the ingredient list and the stated caffeine amount. If the amount isn’t clear, ask the manufacturer before adding it to your daily routine.

Other factors to consider are added herbal ingredients or extracts. Some herbs may have negative effects on you and/or your baby. Carefully reading ingredient labels, flagging anything you don’t recognize, and discussing with your dietitian or OB is a great idea here.

Other ingredients and personal preferences

Different individuals have different preferences when it comes to additional ingredients, and that is just fine. Another piece to keep in mind is many protein supplements contain added flavors, colors, sweeteners, thickeners, preservatives, etc. If these are things you are personally looking to avoid, be sure to read labels carefully.

Terms such as “clean” and “natural” don’t establish nutritional quality or suitability during pregnancy. Reading the ingredient list and nutrition panel is more useful if there are specific ingredients you need or prefer to avoid.

What about heavy metals in protein powders?

Heavy-metal contamination has received a lot of attention recently. Consumer Reports’ October 2025 investigation tested 23 protein powders and ready-to-drink shakes and found concerning lead levels in many samples. The results reflected particular products and lots. They weren’t a study of pregnancy outcomes and don’t tell us the contaminant levels in every current batch.

However, this gives us a reason to look more closely at product testing, rather than rely on reassuring packaging. Dietary supplements are regulated, but the FDA does not approve them for safety and effectiveness before they’re sold. Independent testing can provide useful information about quality, but “third-party tested” alone doesn’t tell you which contaminants were checked or establish that a product is suitable during pregnancy.

You can always take concerns about specific protein supplements to your dietitian or OB, but you can also take them directly to a manufacturer if their labels are not clear. You may want to ask:

• Which independent laboratory tested the finished product, and which contaminants were measured?
• What were the results, and what limits were they compared with?
• Can I see a recent report identifying the product, flavor, and lot tested?

Bring the product details and any testing information to your clinician or dietitian if you’re unsure. Testing is one part of the decision, alongside the ingredients, your diet, and how often you plan to use the shake.

More than just protein

At this point you understand: protein supplements are not just about protein. Considering protein, calories, vitamins, caffeine, herbs, and potential contaminants is important. We’ll wrap up with a few smart ways to incorporate protein supplements.

Smoothies

We often think the decision is simply between a ready-to-drink protein shake or a protein powder, but there are many ways to incorporate both into your day.

Food first is always my motto so combining real food with a supplement is a great happy medium. Instead of relying solely on protein powder for your protein try incorporating a few protein sources into your smoothie. My go to formula includes:

• Fruit: about 1 cup of fruit — try berries for a fiber boost; wash fresh produce before preparing it.
• Vegetables: about 1 cup — try washed spinach or kale, or frozen cauliflower.
• Protein: protein powder, Greek yogurt, or cottage cheese — mix and match here; choose dairy made from pasteurized milk.
• Fat: nut or seed butter
• Liquid: pasteurized milk or non-dairy milk
• A little extra: adding some nuts, seeds, or granola can give you a little flavor and texture boost if you are craving one

Just as a disclaimer here, you can absolutely make a smoothie without protein powder. If you combine yogurt or cottage cheese with milk and nut butter you will have a high-protein smoothie without any powders. You can also skip the protein powder and use a ready-to-drink shake in place of milk. There are tons of options for customization here!

What if a shake is the only way you can eat?

Pregnancy, especially early pregnancy, can make eating challenging. If liquids are easier to tolerate, a smoothie can be a way to include protein and other nutrients. A cool drink may feel more manageable than a hot meal, but it isn’t a treatment for persistent nausea or vomiting. If shakes are becoming your only source of food, contact your pregnancy care team for help meeting your needs.

Seek medical care right away if you’re vomiting and cannot keep fluids down, or cannot drink for more than eight hours or eat for more than 24 hours. Don’t wait for those time limits if you feel seriously unwell, such as feeling faint or confused. This is absolutely a case of better safe than sorry.

The verdict

Protein matters during pregnancy, but protein powder isn’t essential. A shake can be a useful option when its ingredients, quality, and nutrition fit your needs. Start by evaluating what you’re already eating and look closely at the product, then involve your registered dietitian or OB-GYN when you need help deciding.

For guidance during breastfeeding, see our guide to protein shakes while breastfeeding.