During pregnancy, it’s critical to obtain extra nutrients for you and your developing baby. Protein, made up of amino acids, is an important macronutrient, which plays an important role in every cell in the body. During the second and third trimesters, it is especially imperative to consume additional protein, when the baby is growing the fastest. Your body is also continuing to change and adapt for baby.
How Much Protein Do You Need?
The American Pregnancy Association suggests pregnant women need 75 to 100 grams of protein each day.
What are Good Food Sources of Protein?
Dairy
1/2 cup 1% cottage cheese: 14 g
1/2 cup ricotta cheese: 14 g
8-ounce container yogurt: 9 to 12 g
1-ounce Parmesan cheese: 11 g
1-ounce Swiss cheese: 8 g
1-ounce cheddar cheese: 7 g
1 large fresh egg: 6 g
Beans & Legumes
1/2 cup raw tofu (firm): 20 g
1 cup cooked lentils: 18 g
1 cup cooked black beans: 15 g
1 cup cooked kidney beans: 13 g
1 cup cooked garbanzos: 12 g
1 cup cooked pinto beans: 12 g
2 tablespoons smooth peanut butter: 8 g
1 cup light plain soymilk: 6 g
Nuts & Seeds
1-ounce pumpkin seeds: 9 g
23 almonds: 6 g
18 cashews: 5g
1-ounce chia seeds: 5 g
1-ounce sesame seeds: 5g
14 walnuts: 4 g
19 pecan halves: 3 g
Meat, Poultry & Fish
1/2 roasted chicken breast (no skin): 27 g
3 ounces sockeye salmon: 23 g*
3-ounce lean beef hamburger patty, broiled: 21g
*The FDA recommends that you limit your total consumption of other fish to about 12 ounces per week during pregnancy.
Originally posted 2018-07-02 11:47:18.
