Can I Eat Whey Protein During Pregnancy?

Yes, whey protein powder can be a convenient way to boost protein intake if you have food aversions or dietary restrictions. But it should be used only occasionally and chosen carefully. Ultimately you’ll want to talk with your OB/GYN before making whey protein a regular part of your diet!

Is whey protein powder safe to eat while pregnant?

Whey protein is a milk byproduct (a protein source from dairy) and can be used in moderation if it fits your overall nutrition plan. The bigger variable is the specific product, which can include sweeteners, herbs, or other additives. Choose reputable brands and avoid unnecessary extras.

Benefits of Eating Whey Protein Powder During Pregnancy

Protein is a powerhouse nutrient, so there are some reasons why you’d want to add some to your morning smoothie:

• High-quality protein supports fetal growth and maternal tissue maintenance (of course, you should aim to get this from whole foods first!).
• Whey protein offers a complete amino acid profile, which is helpful when solid foods are hard to tolerate.
• Convenient during nausea/aversions or for those who don’t eat meat—but whey protein should primarily be used as a supplement, not a meal replacement.

Risks or Considerations

• Additives & sweeteners: Many whey protein powders rely on artificial sweeteners to make them palatable. Check the label and make sure that you’re using FDA-approved sweeteners within acceptable daily intake (ADI). Another wrinkle: Folks who have been diagnosed with Phenylketonuria (PKU), a rare inherited disorder where the body cannot break down the amino acid phenylalanine, should steer clear of blends made with aspartame.Additionally, it’s a good idea to avoid products with proprietary blends or stimulant herbs, since these aren’t FDA-regulated. 
• Heavy metals/contaminants: Peer-reviewed analyses show that some protein supplements contain detectable metals, but the risk is low. Still, you may want to stick with brands that are certified by third-party-certified brands reduces uncertainty.
• Lactose sensitivity: Whey is milk-derived, but usually well tolerated by even folks with a lactose sensitivity. That said, you may want to consider whey isolate—which is typically lower in lactose than concentrate—or a non-dairy option.

How to Safely Use Whey Protein While Pregnant

• Choose plain, minimal-ingredient powders from USP Verified or NSF Certified for Sport brands.
• Use as a supplement to a food-first diet, not as a meal replacement.
• Your protein consumption is within your recommended daily intake (check with your clinician if you’re unsure!)

When to Avoid Whey Protein Powder

• If it contains unregulated stimulant/herbal blends or undisclosed proprietary blends.
• If you have PKU (and need to avoid aspartame) or your clinician advises against it due to specific medical conditions.
• If you can meet protein needs with food and prefer to minimize supplements. 

Bottom Line

Whey protein powder can be helpful in pregnancy when you’re struggling to meet your nutrition needs with food alone. Just be sure to choose third-party-certified products, use FDA-approved sweeteners in moderation, and aim for roughly 1.1 gram per kilogram per day total protein from all sources unless your provider sets a different goal.

More on Pregnancy Nutrition

• The Nutrients You Need While Pregnant
  
• Must-Have Nutrients for a Vegetarian Pregnancy
• What to Eat When Expecting Multiples
• Healthy Foods to Satisfy Every Pregnancy Craving
  

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REFERENCES

• American College of Obstetricians and Gynecologists: Nutrition During Pregnancy
• U.S. Food and Drug Administration: Questions and Answers on Dietary Supplements
• National Institutes of Health Office of Dietary Supplements: Nutrient Recommendations
• U.S. Food and Drug Administration: High-Intensity Sweeteners (Food Additives Petitions)
• National Health Service (UK): Phenylketonuria (PKU)
• The Cadmium Content of Protein Drinks and Nutritional Powders, Journal of the Academy of Nutrition and Dietetics, 2016
• Whey Protein Dietary Supplements: Metal Exposure Assessment and Risk Characterization, Nutrients, August 2023
• U.S. Environmental Protection Agency: Reference on Pesticide Data (EPA HERO database)
• NSF International: Our Mark — NSF Sports Verification Program
• Dietary Reference Intakes (DRI), National Academies / NCBI Bookshelf
• U.S. Pharmacopeia (USP): Dietary Supplements Verification Program
• U.S. Department of Agriculture / National Agricultural Library: DRI Calculator

Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.