How Much Protein Do You Actually Need During Pregnancy? Indian Diets, Foods and Daily Targets 

TL;DR:

ICMR-NIN 2020 sets the baseline at about 0.83 g/kg/day, plus 9.5 g/day in the second trimester and 22 g/day in the third. In one Delhi study, 83.7% of pregnant women fell short.

Last updated: 07 July 2026. Medically reviewed by [Dr Sweta Baajaj, MBBS, MS (Obstetrics and Gynaecology)]. This article is for information only and does not replace a consultation with your own doctor.

How much protein you need during pregnancy rises trimester by trimester. Per ICMR-NIN 2020, an Indian woman needs roughly 46 to 55 grams a day, plus about 9.5 grams extra in the second trimester and 22 grams extra in the third, which puts most mothers at about 55 to 77 grams a day by late pregnancy.

How Much Protein Do You Need During Pregnancy?
ICMR-NIN 2020 Requirements by Trimester

Your protein need climbs gradually, and the biggest increase lands in the third trimester.

ICMR-NIN 2020, from India's National Institute of Nutrition, sets the Recommended Dietary Allowance for an adult woman at 0.83 grams per kilogram of body weight per day, about 45.7 grams for a 55 kg woman. It then adds 9.5 grams per day in the second trimester and 22 grams per day in the third. The first trimester carries no separate addition. On a mainly cereal-based diet, where protein quality is lower, ICMR-NIN puts the baseline closer to 1 gram per kilogram per day.

*For a woman of about 55 kg. The higher end reflects a cereal-based Indian diet. Ask your doctor for yours.

The Mayo Clinic uses a flat 71 grams a day, inside the ICMR third-trimester range.

Why Most Indian Pregnancy Diets Fall Short on Protein

Most Indian pregnancy plates are built around rice, roti and poha, and carry less protein than they look. The gap is the norm.

A 2022 study of 221 pregnant women in a low-income area of Delhi, published in the Indian Journal of Community Medicine, found 83.7% were not getting enough protein and 95% were short on calories. Mean intake was 22.9 grams a day. Many had adequate dietary diversity, so they were eating varied food, just not enough protein.

The problem is quality too. The Digestible Indispensable Amino Acid Score, or DIAAS, rates how much usable protein a food delivers, and cereal protein scores far below milk, eggs or soya. When researchers from St. John's Research Institute, Bengaluru applied DIAAS to national data, protein inadequacy among Indian pregnant women rose from 56% on quantity alone to 77% once quality was counted (Bandyopadhyay et al., 2020).

This is why "ghar ka khana is enough" often does not hold on the numbers. For the math behind a dal-roti plate, see our detailed breakdown.

Which Protein Rich Foods Should You Eat During Pregnancy?

Add a protein source to every meal and snack, not just one protein-heavy dinner. Here is what common Indian portions give:

ICMR-NIN 2020 also gives a rule for quality: aim for a cereal, legume and milk balance of about 3:1:2.5 across the day, so every meal pairs your grain with a dal and a dairy source.

How Do You Hit Your Protein Target on a Vegetarian Indian Diet?

A vegetarian pregnancy can meet the ICMR target, but it needs planning. In one St. John's study the extra need was modest, an added 8 to 10 grams a day in well-nourished women (Kuriyan et al., 2019). Three habits do most of the work: lead every meal with a protein rather than treating it as a side, lean on milk, curd, paneer, soya and tofu, which score far better on DIAAS than cereals, and use snacks as protein slots. Our vegetarian pregnancy protein guide works through a full day.

MamaGro Protein Diskettes: A No Added Sugar Protein Snack Made for Pregnancy

MamaGro Protein Diskettes are a bite-sized format eaten like a biscuit, made for pregnancy and postpartum nutrition. Five diskettes deliver 8 grams of protein, roughly what a glass of milk gives.

The blend combines dairy proteins, casein and whey, with plant proteins, so protein releases steadily rather than all at once. It is 100% vegetarian, though not dairy-free. It also carries iron and folic acid for haemoglobin and neural tube development, calcium with vitamin D and K2 for bones, B-complex vitamins for energy, and fibre for constipation.

The format is the point. Regular tea-time biscuits add refined sugar and maida with very little protein, the opposite of what pregnancy needs. MamaGro has no added sugar, no refined maida and no preservatives, and is gluten-free and trans-fat-free. It is rated 4.6 from more than 10,000 ratings and sold in 10, 20 and 30 day packs. It is an FSSAI-regulated nutraceutical, not a medicine, so it supports your diet rather than treats a condition. Check with your doctor if you are managing gestational diabetes. For more, see our high-protein pregnancy snacks list.

When Is the Best Time to Eat Protein During Pregnancy?

There is no single best time. Spread protein across the day rather than eating it at once, because your body uses it more efficiently in steady amounts.

• Breakfast: two eggs, moong dal chilla or paneer bhurji, not only poha or toast.

• Mid-morning: milk, roasted chana or MamaGro Protein Diskettes.

• Lunch and dinner: roti or rice with a dal, plus curd, paneer or soya.

• Evening: curd, a boiled egg or a protein snack before dinner.

Breakfast matters most, since Indian breakfasts skew toward carbohydrates. For a meal-by-meal plan, see our guide to timing protein snacks.

How Much Protein Do You Need After Delivery and While Breastfeeding?

ICMR-NIN 2020 recommends an extra 16.9 grams a day in the first six months of lactation, easing to 13.2 grams from six to twelve months, because you are producing milk on top of healing.

This is also where a traditional Ayurvedic ingredient enters. Shatavari, the root of Asparagus racemosus, has been used in India for centuries as a galactagogue, a food thought to support supply. It contains steroidal saponins and phytoestrogens, compounds believed to act on prolactin, the hormone that drives milk production. The evidence is promising but mixed: a 2025 double-blind randomised controlled trial in 120 mothers found greater milk volume and shorter time to breast fullness at 72 hours than placebo, while a 1996 Indian trial found no difference. LactMed says galactagogues should support, not replace, frequent feeding and a good latch.

Mylo's LactoMama Lactation Granules combine Shatavari with Safed Jeera, Sowa (dill) seeds and Moringa, and are AYUSH-licensed (License No. HP-252-Ay). Protein and milk supply stay separate: protein supports recovery, while supply is driven mainly by how often and how effectively your baby feeds.

Frequently Asked Questions About Protein During Pregnancy

How much protein do you actually need during pregnancy?
Per ICMR-NIN 2020, a baseline of about 46 to 55 grams a day, plus 9.5 grams in the second trimester and 22 in the third. For a 55 kg woman that is roughly 55 to 65 grams, then 68 to 77 grams.

Which foods are highest in protein for an Indian pregnancy diet?
Paneer, soya chunks, milk, curd, eggs, dal, rajma and chana. Paneer gives about 18 grams per 100 grams and dry soya chunks about 15 grams per 30 grams, against 7 grams for a katori of dal.

Can you meet your pregnancy protein target on a vegetarian diet?
Yes. Build each meal around a cereal, a legume and a dairy source, the 3:1:2.5 balance ICMR-NIN 2020 recommends. Milk, curd, paneer, soya and tofu are the highest-quality vegetarian sources.

What is the best time to eat protein during pregnancy?
Spread it through the day. Include a protein source at breakfast, lunch and dinner, plus two or three protein-rich snacks between. Breakfast matters most, because Indian breakfasts are carbohydrate-heavy.

Can you have too much protein during pregnancy?
Yes. More is not better. Aim to meet your RDA-based requirement rather than exceed it, and let your doctor guide anything you add.

Are MamaGro Protein Diskettes safe during pregnancy?
They are made for pregnancy and postpartum nutrition. Five diskettes give 8 grams of protein with no added sugar, no refined maida and no preservatives, and are FSSAI-regulated. Mention them to your doctor if you are managing blood sugar.

Does protein help with breast milk supply after delivery?
Protein supports postpartum recovery and your requirement rises while breastfeeding, but that is separate from supply, which is driven mainly by frequent feeding and a good latch.

References

ICMR-NIN, "A Brief Note on Nutrient Requirements for Indians, RDA and EAR, ICMR-NIN 2020," National Institute of Nutrition. https://www.nin.res.in/rdabook/brief_note.pdf

Basu S, et al. "Calorie- and Protein-Deficient Diets Despite Adequate Dietary Diversity among Pregnant Women in a Low-Income Urban Area in Delhi, India," Indian Journal of Community Medicine, 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9891045/

Bandyopadhyay S, Shivakumar N, Kurpad AV. "Protein intakes of pregnant women and children in India, protein quality implications," Maternal & Child Nutrition, 2020. https://pmc.ncbi.nlm.nih.gov/articles/PMC7752127/

Kuriyan R, et al. "Estimation of protein requirements in Indian pregnant women using a whole-body potassium counter," American Journal of Clinical Nutrition, 2019. https://pmc.ncbi.nlm.nih.gov/articles/PMC6517275/

Mayo Clinic, "Pregnancy diet: Focus on these essential nutrients." https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082

Drugs and Lactation Database (LactMed), "Wild Asparagus (Asparagus racemosus, Shatavari)," National Institute of Child Health and Human Development. https://www.ncbi.nlm.nih.gov/books/NBK501813/

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