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Maybe food has stopped sounding good. Maybe you're starving by 10 a.m., or someone told you to eat more protein now and a shake looks like the easy answer. It often is. But "protein shake" covers everything from a plain whey powder to a tub with nine herbs and a coffee flavor, and in pregnancy those aren't the same choice.
The good news is that a safe one is easy to find once you know what to look at on the label. We've also picked five we'd buy.
The short answer
Are protein shakes safe during pregnancy? For most people, yes, as long as they fill a gap in your diet rather than replace your meals. The protein itself isn't the worry. What else is in the tub is: lead, which turns up across this category and is worst in plant-based powders; herbal "support" blends that haven't been studied in pregnancy; and caffeine in coffee-flavored shakes. Choose a product with a short ingredient list and some independent testing, and bring the label to your next prenatal visit.
Our top picks
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Best everyday protein powder
Optimum Nutrition Gold Standard 100% Whey at Amazon
Jump to review -
Best dairy-free ready-to-drink shake
OWYN Pro Elite Chocolate Shake at Amazon
Jump to review -
Best made for pregnancy
Pink Stork Pregnancy & Postpartum Protein at Amazon
Jump to review -
Best for breastfeeding
Boobie Body Superfood Protein at Amazon
Jump to review -
Best simple add-on
Needed Collagen Protein at Amazon
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Are protein shakes safe during pregnancy?
Yes, you can drink protein shakes while pregnant. Whey, milk protein, pea and soy are ordinary food proteins, and your body digests them into amino acids like the protein in eggs or chicken. Nothing about a shake is risky just because you're pregnant.
The questions come from everything else in the container. Protein powders are sold as dietary supplements or foods, and the FDA doesn't approve supplements for safety before they go on sale or check that the label is accurate. That's the manufacturer's job. So the ingredient list, and any independent testing behind it, matters more here than for almost anything else you buy at the grocery store.
The other question is how you use them. A shake that covers a hard morning is different from shakes that quietly replace meals for weeks. We'll come back to why that matters.
Check with your provider first if
- you have kidney disease, or you've been told to limit protein
- you have gestational diabetes; many ready-to-drink shakes are low in sugar, but some aren't (our gestational diabetes guide covers how to fit one in)
- you can't keep food or fluids down at all; that's a call to your provider, not a shake decision
How much protein do you need when pregnant?
The official figure is 71 grams a day from the second trimester on, about 25 grams more than before pregnancy. That's the Recommended Dietary Allowance from the National Academies, and it works out to roughly 1.1 grams per kilogram of body weight. Breastfeeding keeps you at the same 71 grams.
Some researchers think that's too low. A 2015 study in The Journal of Nutrition used a newer measuring method and estimated needs of about 1.2 g/kg in early pregnancy and 1.5 g/kg late in pregnancy. It was one small study and official guidance hasn't changed, but it's a fair argument for not skimping in the third trimester.
Many people get there with food: two eggs, a cup of Greek yogurt, a palm-sized piece of chicken and a cup of cooked lentils add up to roughly 75 grams. A scoop of protein powder usually adds 15 to 25 grams. It earns its place when nausea, food aversions or a packed day mean you're clearly falling short. Our pregnancy diet plan by trimester shows what a full day of eating looks like.
Lead in protein powder: what the 2025 tests found
In October 2025, Consumer Reports tested 23 popular protein powders and ready-to-drink shakes for heavy metals. More than two-thirds had more lead in a single serving than its experts consider safe for a whole day (0.5 micrograms, a level based on California's Proposition 65 limit). Some had more than ten times that. Consumer Reports noted that children and pregnant people are the most vulnerable, because lead can harm the developing brain and nervous system.
Three findings are worth knowing before you buy:
- Plant-based powders were the worst. On average they had about nine times the lead of dairy-based products. Plants take up lead from soil, so "organic" and "plant-based" don't mean "low in lead."
- Dairy-based products generally tested lowest, though not all of them did. Optimum Nutrition Gold Standard 100% Whey and the OWYN Pro Elite shake were among the seven products rated better choices for daily use.
- A few popular names didn't do well. Garden of Life Sport Organic Plant-Based Protein landed in the use-sparingly group, about once a week. Orgain Organic Protein and Vega Premium Sport were rated okay only occasionally.
None of this makes one scoop dangerous. The products with the most lead were still far below the amounts that cause immediate harm, and the supplement industry's trade group points out that going over Consumer Reports' threshold isn't the same as breaking a government safety limit. But the risk from lead comes from steady, repeated exposure, and a daily shake for months of pregnancy is exactly that pattern. It's worth choosing the lower-lead options when they're this easy to find.
Quick rule of thumb
If you're choosing between a whey and a plant powder and you tolerate dairy, whey is the lower-lead default. If you avoid dairy, pick a plant product that publishes testing results, and skip anything carrying a Prop 65 warning, which Consumer Reports also recommends.
Pregnancy-safe protein powder: 7 things to check on the label
| Check | Look for | Why it matters |
|---|---|---|
| Independent testing | NSF Certified for Sport, Informed Choice, or published test results for each batch | Nobody else checks contaminants or label accuracy before sale |
| Prop 65 warning | No warning on the label or listing | Often signals metal levels above California's limit |
| Protein source | Whey or milk protein; plant protein only with testing proof | Plant powders averaged about nine times the lead of dairy in 2025 |
| Herbs | None, or a short list you've cleared with your provider | Most botanicals haven't been studied in pregnancy |
| Caffeine | "Caffeine-free" or a stated amount | It counts toward the 200 mg daily limit |
| Added vitamins and iron | Anything that doubles up on your prenatal | Stacking products can push past upper limits without you noticing |
| Complete protein | Whey, milk, soy, pea or a blend; not collagen alone | Collagen has no tryptophan, so it can't be your only protein |
On herbs. Pregnancy and lactation shakes increasingly add botanicals: moringa, shatavari, maca, ashwagandha, fenugreek, turmeric. Several are marketed for milk supply and make more sense after birth. Most have little or no safety research in pregnancy, and the National Center for Complementary and Integrative Health says ashwagandha should be avoided while pregnant. Treat a shake with an herbal blend as a supplement, not a snack.
On caffeine. The American College of Obstetricians and Gynecologists considers up to 200 mg a day moderate and acceptable in pregnancy. Coffee- and mocha-flavored shakes may contain real coffee, so check whether "coffee flavor" means coffee or just flavoring. Chocolate shakes contain a small amount of caffeine from cocoa, far less than a cup of coffee.
On extra nutrients. Some shakes add iron, vitamin A or other nutrients that are already in your prenatal. The upper limit for iron is 45 mg a day, and a prenatal alone often has 27 mg. Read both labels together. If you're still choosing a prenatal, our guide to prenatal vitamins walks through it.
The best protein powder for pregnancy: our picks
We chose these for short ingredient lists, a clear protein source and, where we could find it, independent testing. Two of them were among Consumer Reports' lowest-lead products. The other three weren't part of that test, so we say what each brand does and doesn't publish. Formulas change, so check the label on the tub you receive.
Best everyday protein powder
1. Optimum Nutrition Gold Standard 100% Whey, Double Rich Chocolate
The lowest-risk pick for a daily shake if you're fine with dairy. This was one of the seven products Consumer Reports rated a better choice for daily use in its 2025 lead testing, and a chocolate version is what they tested. Each scoop has 24 grams of protein from a whey isolate and concentrate blend, 120 calories and 1 gram of sugar. It carries the Informed Choice seal, which means batches are tested by an independent lab for banned substances. It mixes with a spoon, and there's nothing pregnancy-specific about it, which is fine: whey is whey.
Good to know: It's a gym product, sweetened with acesulfame potassium and made with artificial flavor, which some people prefer to avoid. It contains milk and soy, and whey concentrate has some lactose. The tub we link is 5 pounds, so look for a smaller size on the same page if you're trying it out.
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Best dairy-free ready-to-drink shake
2. OWYN Pro Elite Plant Protein Shake, Chocolate
The rare plant-based option that tested well for lead. Consumer Reports put this chocolate shake among its better choices for daily use, which stands out in a category where plant proteins did worst. It has 32 grams of protein from pea and pumpkin seed, zero sugar, no dairy, soy or gluten, and it's sweetened with monk fruit. Because it comes ready to drink, it's an easy thing to keep in the fridge for mornings when cooking anything is out of the question.
Good to know: One bottle has 10 mg of iron. Combined with a prenatal's 27 mg that stays under the 45 mg upper limit, but count it if you take a separate iron supplement too. The listing now shows a "new and improved" recipe, and we can't tell whether Consumer Reports tested the old one or the new one. It doesn't carry an independent testing seal.
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Best made for pregnancy
3. Pink Stork Pregnancy & Postpartum Protein, Chocolate Truffle
A simple whey shake that's built around pregnancy and breastfeeding. We read the supplement facts panel: 20 grams of protein per scoop, mostly whey with 2 grams of collagen, 110 calories, no sugar, and stevia as the sweetener. Electrolytes (sodium, potassium, chloride) are added, a nice touch if you're struggling to drink enough. There are no herbs and no caffeine-containing extras beyond the cocoa. It's dairy-based, the protein type that tested lowest for lead in 2025. More detail on our Pink Stork protein page.
Good to know: Pink Stork says every batch is third-party tested, but it doesn't name the lab or publish lead results, and it wasn't part of the Consumer Reports test. A tub is only 15 scoops, so it costs more per serving than most. One of the listing graphics mentions iodine, which isn't on the supplement facts panel, so don't count on it for iodine.
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Best for breastfeeding
4. Boobie Body Superfood Protein Shake, Chocolate Bliss
Our pick once the baby is here. It's 19 grams of complete plant protein from pea, flax, chia and sacha inchi, with zero sugar, 11 probiotic strains and vitamin D. It's USDA Organic, dairy-free, caffeine-free and fenugreek-free, and it was formulated by a nurse who is also a lactation consultant. If you're breastfeeding and want one shake that covers protein and the herbs often used for milk supply, this is it. More on our Boobie Body page.
Good to know: While you're pregnant, the herbs are the catch. It contains moringa, maca, shatavari and turmeric, which have little pregnancy safety research, so ask your provider before using it before birth. It's also plant-based, the protein type that averaged the most lead in 2025, and we couldn't find an independent testing seal or published lead results.
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Best simple add-on
5. Needed Collagen Protein, Unflavored
Not a shake, but the easiest way to add protein to something you're already drinking. There's one ingredient: 15 grams of hydrolyzed collagen per scoop from grass-fed, pasture-raised cows, and nothing else in the tub. It has almost no taste and dissolves in coffee, tea or a smoothie. Needed builds its range around pregnancy nutrition, and its own label says plainly that collagen isn't a replacement for dietary protein, which we appreciate. More detail on our Needed collagen page.
Good to know: Collagen isn't a complete protein, because it has no tryptophan, so it adds to your total but can't be your only source. Needed says every batch is third-party tested, but the tub doesn't carry an independent seal like NSF or Informed Choice. Claims about skin, hair and joints haven't been shown in pregnancy; our collagen guide goes through them.
Shop on AmazonPrefer pork collagen with a little vitamin C? Protiva Thrive is a two-ingredient alternative to Needed (15 grams of collagen plus 60 mg of vitamin C), though it's often out of stock. You'll find these in our postnatal nutrition collection.
How to use protein shakes during pregnancy
Use them to close a gap, not to push protein as high as it will go. A Cochrane review of prenatal nutrition trials found that balanced supplements, with both calories and protein, reduced stillbirth and small-for-gestational-age babies in women who weren't getting enough to eat. High-protein supplements didn't help. In the one trial that tested them, they were linked to more babies born small for gestational age. That trial is decades old and its participants were very different from most of our readers, so it's no reason to fear a shake. It's just a reason to keep shakes in a supporting role.
A few practical habits help:
- One a day is plenty for most people. If you find you need two or three to get through the day, mention it at your next appointment.
- Add calories, not just protein. Blend the powder with milk, a banana or some peanut butter so the shake works more like a small meal.
Protein shakes for morning sickness
For a lot of people in the first trimester, a cold drink is the only thing that stays down. A protein shake sipped slowly over half an hour can get some calories and protein in when solid food can't. Smaller servings help, and so do mild flavors like vanilla or unflavored powder in milk.
A shake isn't a nausea treatment, though. If you're vomiting several times a day, losing weight, or can't keep fluids down, call your provider. Severe nausea and vomiting in pregnancy is treatable, and it shouldn't be managed with shakes alone. Our guide to managing nausea and vomiting in pregnancy covers what actually helps.
Protein shakes while breastfeeding
Protein needs stay at 71 grams a day while you're breastfeeding, and the first months are when meals are hardest to fit in. A shake you can drink one-handed during a feed is a real help. This is also when lactation shakes with moringa or shatavari make more sense, since those herbs are used for milk supply, though the evidence for them is modest. Ashwagandha is still worth skipping: the NIH says it shouldn't be used while breastfeeding either. For more ideas, see our breastfeeding must-haves.
The bottom line
Protein shakes are a reasonable tool in pregnancy, especially on days when nausea or a hectic schedule gets in the way of real meals. Pick a dairy-based powder or a plant product with good test results, keep the ingredient list short, check for caffeine and herbs, and treat the shake as a top-up to your food. If you're not sure about a specific product, take the tub or a photo of the label to your next appointment. It's a quick question for your provider.
Protein shakes during pregnancy FAQ
Can you drink protein shakes while pregnant?
Yes, for most people. The protein in a shake is ordinary food protein. The things to check are lead, which is common in protein powders and highest in plant-based ones, herbal add-ins that haven't been studied in pregnancy, and caffeine. Use shakes to fill gaps in your diet, not to replace meals, and check with your provider if you have kidney disease or gestational diabetes.
Is whey protein safe during pregnancy?
Yes. Whey is a milk protein, and it's a complete protein. In 2025 testing by Consumer Reports, dairy-based products like whey generally had the least lead, averaging about a ninth of the amount in plant-based powders. If you tolerate dairy, a plain whey powder with independent testing is a sensible default.
What protein powder is safe during pregnancy?
Look for a whey or other dairy protein, or a plant protein with published test results, a short ingredient list, no herbal blend, no added caffeine, and an independent testing seal such as NSF or Informed Choice. Avoid products with a Prop 65 warning. Optimum Nutrition Gold Standard 100% Whey and the OWYN Pro Elite shake were among the lowest-lead products in Consumer Reports' 2025 testing.
Is Orgain protein powder safe during pregnancy?
Orgain Organic Protein isn't dangerous, but it isn't the best choice for a daily shake. In Consumer Reports' 2025 testing, it landed in the group rated okay to have occasionally because of its lead content, like most of the plant-based powders tested. If you use it, keep it to a few times a week and consider a dairy-based or better-tested option for daily use.
Is Pink Stork protein safe during pregnancy?
Pink Stork Pregnancy & Postpartum Protein is a whey and collagen powder with 20 grams of protein, no sugar, stevia and added electrolytes. It has no herbs, and dairy protein tested lowest for lead in 2025. Pink Stork says it's third-party tested but doesn't publish results, and it wasn't part of the Consumer Reports test. It's a reasonable choice; show the label to your provider as you would any supplement.
Can I drink a protein shake instead of a meal while pregnant?
On an occasional hard day, yes. As a routine, no. A meal gives you fiber, calories and nutrients that most shakes don't, and research on pregnancy supplements favors balanced calories and protein over high-protein products. If you're replacing meals often because of nausea, talk to your provider.
Do protein powders contain lead?
Many do. In 2025, Consumer Reports found that more than two-thirds of 23 protein powders and shakes had more lead per serving than its experts consider safe for a whole day, and plant-based products averaged about nine times the lead of dairy-based ones. Choose lower-lead products, look for independent testing, and avoid products with a Prop 65 warning.
Are lactation protein shakes safe during pregnancy?
Not automatically. Many lactation shakes include herbs such as moringa, shatavari, maca or fenugreek, and most of these have little safety research in pregnancy. Ask your provider before using one while pregnant. After birth, they're a more straightforward choice, although ashwagandha should still be avoided while breastfeeding.
Is collagen protein enough during pregnancy?
Not on its own. Collagen has no tryptophan, an essential amino acid, so it adds to your protein total but can't replace complete proteins like whey, eggs, meat, dairy or soy. It's a fine add-on. Our collagen guide covers what it can and can't do in pregnancy.
References
- Consumer Reports. CR investigation finds two-thirds of protein powders and shakes tested contained high levels of lead in a single serving. October 14, 2025. advocacy.consumerreports.org
- NPR. A study found lead in popular protein powders. Here's why you shouldn't panic. October 16, 2025. opb.org
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005. nap.nationalacademies.org
- Stephens TV, et al. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. J Nutr. 2015;145(1):73-78. sciencedirect.com
- Ota E, et al. Antenatal dietary education and supplementation to increase energy and protein intake. Cochrane Database Syst Rev. 2015;(6):CD000032. Cochrane Library
- U.S. Food and Drug Administration. Questions and answers on dietary supplements. fda.gov
- American College of Obstetricians and Gynecologists. Committee Opinion No. 462: Moderate caffeine consumption during pregnancy. Obstet Gynecol. 2010;116(2):467-468. PubMed
- National Center for Complementary and Integrative Health. Ashwagandha: usefulness and safety. nccih.nih.gov
- NIH Office of Dietary Supplements. Iron: fact sheet for health professionals. ods.od.nih.gov
The content on Awaiting the Stork™ is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a qualified physician or healthcare professional to address your unique health needs and circumstances.
