10 Protein-Rich Foods for Pregnancy in India

After sharing the good news, the food advice starts pouring in. Your mother suggests drinking more milk, your aunt recommends almonds, and a friend tells you to eat eggs every morning.

Everyone wants you and your baby to be healthy. But when every person recommends something different, how do you decide what actually belongs on your plate?

A good starting point is understanding which everyday foods provide protein and how much they contribute. Here are 10 protein-rich foods for pregnancy, with practical Indian meal ideas to help you make informed choices.

Key Highlights

• Protein requirements increase as pregnancy progresses, especially during the second and third trimesters.
• Dal contributes protein, while combining different food groups helps improve overall intake.
• Paneer, milk, soy, pulses, eggs, chicken and fish offer different ways to add protein.
• Smaller, protein-rich snacks can help when nausea or a low appetite makes full meals difficult.
• Protein works alongside iron, folate, calcium and other nutrients to support a balanced diet.

Why Is Protein So Important for a Pregnant Woman?

Protein helps your body build and maintain tissues. During pregnancy, it supports the baby's normal growth and development while also helping your body adapt to the changes taking place.

Your body needs protein to support the growth of maternal tissues, including the uterus and breasts, and other physical changes associated with pregnancy.

According to the ICMR-National Institute of Nutrition's Dietary Guidelines for Indians, pregnant women of normal weight for height need approximately 8 grams of additional protein daily in the second trimester and 18 grams in the third trimester. These are additions to usual protein requirements, not total daily targets.

A protein-rich diet during pregnancy is easier to manage when protein-containing foods are included across breakfast, lunch, snacks, and dinner.

Also Read: Healthy vs Unhealthy Pregnancy

How Much Protein Do You Need During Pregnancy?

According to the ICMR’s Recommended Dietary Allowances (RDA), an Indian woman with a reference body weight of 55 kg requires approximately 46 grams of protein daily before accounting for the additional needs of pregnancy.

The guidelines recommend an additional 9.5 grams of protein per day during the second trimester and 22 grams during the third trimester.

Daily and Monthly Protein Requirements During Pregnancy

[Source: ICMR-NIN 2020 RDA, published by FSSAI. Monthly figures are calculated using 30 days.]

10 Protein-Rich Foods for Pregnancy

The best foods for pregnancy are those that help meet nutritional needs while fitting comfortably into your daily routine. Here are ten familiar options you can choose from depending on your food preferences.

Vegetarian Protein Options

1. Dal and Pulses

A bowl of dal is already part of lunch or dinner in many Indian households. During pregnancy, it continues to be a practical source of plant-based protein.

Moong dal, masoor dal, toor dal, and chana dal offer protein along with fibre and other nutrients. Rotating these varieties throughout the week makes everyday meals more interesting and adds dietary variety.

Half a cup of thick, cooked lentils can provide approximately 8–9 grams of protein. However, the amount in your regular bowl depends on how much dal is used and how much water is added.

Try this meal: Thick moong dal + rice + curd + vegetable sabzi.

2. Paneer

If you're following a vegetarian diet and want a food that provides a substantial amount of protein in a relatively small portion, paneer is worth including.

A 100-gram serving of paneer typically provides around 14–20 grams of protein, depending on its preparation.  

Paneer provides protein and calcium, making it a useful vegetarian option for supporting normal maternal nutrition and the baby's developing bones.

Including paneer during pregnancy can be particularly practical when you prefer smaller meals. For example, adding 50 grams of paneer to your vegetable bhurji can contribute approximately 7–10 grams of protein without requiring a large serving.

Choose paneer made from pasteurised milk, follow proper refrigeration practices, and ensure it is handled hygienically.

Try this meal: Paneer bhurji + whole-wheat roti + cooked vegetables.

3. Milk and Curd

Some days, drinking a glass of milk may feel easier than preparing an additional snack. Milk and curd are convenient ways to include protein without making major changes to your daily meals.

A 200 ml glass of milk provides approximately 6-7 grams of protein, while 150 grams of regular plain curd generally offers around 5-6 grams. Thicker strained curd or Greek yoghurt may provide more, depending on the product.

Both foods also contribute calcium. Milk can be included with breakfast, while curd pairs well with dal-rice, vegetable pulao, or homemade parathas.

Choose pasteurised milk and hygienically prepared, properly refrigerated curd.

Try this snack: Thick curd + chopped almonds + fruit.

4. Soy and Soya Chunks

You may have heard different opinions about eating soy while pregnant. For most women, properly cooked soy foods can be included as part of a varied diet.

Soya chunks are a concentrated source of plant protein and can be prepared in familiar dishes such as soya pulao, soya curry, or vegetable gravy.

Around 30 grams of dry soya chunks can provide approximately 14–16 grams of protein, depending on the brand. Once soaked and cooked, their weight increases as they absorb water, but the protein contributed by the original dry portion remains approximately the same.

If you have a thyroid condition, soy allergy, or another medical condition that affects your diet, discuss suitable amounts and timing with your healthcare professional.

Try this meal: Properly cooked soya chunk curry + roti + vegetables.

5. Tofu

If you prefer plant-based meals or avoid dairy, tofu gives you another way to include protein.

Tofu is made from soybeans and has a soft texture that works well in Indian dishes. A 100-gram serving of tofu may provide approximately 7-12 grams of protein, although firmer, protein-dense varieties can contain more.

One advantage of tofu during pregnancy is its flexibility. It absorbs the flavours of spices and vegetables, making it easy to prepare without learning entirely new recipes.

If you're considering tofu during pregnancy, checking the nutrition label can help you compare protein and calcium content between brands.

Try this meal: Tofu bhurji + chapati + sautéed vegetables.

6. Chickpeas, Rajma and Other Beans

Legumes such as kala chana, kabuli chana, rajma and lobia provide plant protein, fibre and several important minerals.

If you regularly eat rajma rice or chana curry, you're already including foods that contribute protein and fibre to your diet.

Half a cup of cooked chickpeas or rajma typically provides around 7–8 grams of protein. Beans also contribute iron, folate, and fibre, making them useful additions to vegetarian meals.

They can be used in full meals or smaller snacks, depending on your appetite. Soak and cook dried beans thoroughly, particularly rajma, before eating them.

Try this meal: Rajma + rice + a serving of vegetables.

7. Nuts and Seeds

Not every protein source needs to be part of a full meal. Nuts and seeds can help add smaller amounts of protein between breakfast, lunch and dinner.

A 28-30 gram portion of peanuts provides approximately 7 grams of protein, while almonds offer around 6 grams. Pumpkin seeds provide roughly 8 grams per 28 grams, making them another useful option.

Apart from protein, nuts and seeds contribute healthy fats and minerals. Walnuts provide plant-based omega-3 fats, while pumpkin seeds contain magnesium and zinc.

You could add pumpkin seeds to curd, sprinkle sesame seeds over a homemade snack or enjoy a small portion of almonds and walnuts with fruit.

Try this snack: Curd + chopped almonds + pumpkin seeds.

Choose portions that suit your appetite, nutritional requirements, and any food allergies.

Non-Vegetarian Protein Options

8. Eggs

If your breakfast usually consists of toast, poha or upma, adding an egg can be a simple way to increase its protein content.

One large egg provides approximately 6 grams of protein. Eggs also contain choline, an essential nutrient involved in fetal brain and nervous system development, making them nutritionally different from many other breakfast options.

You can have hard-boiled eggs, a fully cooked omelette, or egg bhurji with roti or toast.

During pregnancy, cook eggs until both the white and yolk are firm, particularly when using regular eggs sold in India.

Try this meal: Fully cooked egg bhurji + whole-wheat toast + vegetables.

The number of eggs suitable for you can depend on your overall diet and individual nutritional needs.

9. Chicken

If you include non-vegetarian meals in your routine, chicken can provide a substantial amount of protein in a single serving.

A 100-gram portion of cooked, skinless chicken breast contains approximately 30–31 grams of protein. Other cuts provide different amounts depending on their fat content and preparation.

Chicken also contributes nutrients such as vitamin B12 and certain B vitamins that support normal body functions.

You can prepare a homemade chicken curry, grilled chicken, or chicken with vegetables. Choosing simpler cooking methods can make it easier to manage the overall balance of the meal.

Proper cooking is especially important during pregnancy. Chicken should be cooked thoroughly, with no raw or pink portions remaining.

Try this meal: Homemade chicken curry + roti + cooked vegetable sabzi.

10. Fish

Fish can be a useful source of protein for pregnant women in their diet.

Certain varieties also provide omega-3 fatty acids, which contribute to normal fetal brain and eye development.

A 100-gram portion of cooked fish typically provides around 18–25 grams of protein, depending on the variety. Certain fish, such as salmon and sardines, also provide DHA, an omega-3 fatty acid important for fetal brain and eye development.

However, fish selection matters during pregnancy. Lower-mercury varieties such as sardines, salmon and tilapia are included among the FDA's recommended choices. Choose fresh or safely stored fish and cook it thoroughly before eating.

Try this meal: Well-cooked fish curry + rice + vegetables.

Also, there are foods that you should avoid or limit during your pregnancy. Look into this guide from Zeroharm to know more: 10 foods to avoid during pregnancy

Protein-Rich Snacks for Pregnancy

During pregnancy, you may not always feel like eating a full meal, especially when dealing with nausea, a busy workday, or a low appetite. Keeping simple, protein-containing snacks available can make it easier to eat regularly.

Here are some familiar Indian snack options - 

• Roasted chana & peanuts
• Roasted makhana  
• Moong dal cheela
• Besan cheela  
• Greek yoghurt or thick curd + nuts
• Roasted soy nuts
• Peanut butter + whole-wheat toast
• Tofu and vegetable wrap
• Fully cooked egg  
• Sprouted moong and black chana 
• Peanut chikki in a moderate portion
• Steamed dhokla  
• Mini paneer or soya tikki

Peanuts and other nuts are generally safe during pregnancy unless you have an allergy or have been advised otherwise by your clinician. 

Use hygienically prepared foods, pasteurised dairy, and thoroughly cooked eggs and sprouts. On days when nausea makes eating difficult, smaller portions at regular intervals may be more manageable. 

What Else Should a Pregnancy Diet Include Besides Protein?

Protein supports normal growth and tissue development, but pregnancy is a time when your body needs extra nutritional care. Even with balanced homemade meals, meeting the increased requirements for nutrients like folic acid, iron, calcium, and vitamin D may need additional attention.

This is where vitamin and mineral supplements can play a valuable role alongside a nutritious diet. They help support adequate nutrient intake based on your body's changing needs and your doctor's recommendations.

ZeroHarm Multivitamin for Women is formulated to support women's everyday nutritional wellness, making it a relevant option to explore when reviewing your broader vitamin and mineral intake. Since nutritional requirements are more specific during pregnancy, your doctor can help determine whether this formula is suitable for you or recommend an appropriate prenatal alternative.

Combining nutritious meals with the right nutritional support can help you maintain a more balanced approach to your wellbeing throughout pregnancy.

When Should You Speak to a Nutritionist?

Even with several food options available, planning meals during pregnancy can sometimes feel difficult. A qualified nutritionist can help you understand whether your current meals provide suitable amounts of protein and other nutrients based on your individual needs.

Consider seeking personalised guidance if:

• Persistent nausea or vomiting makes it difficult to eat or drink.
• Your appetite is consistently low, and you struggle to finish meals.
• You follow a vegan diet or have several food restrictions.
• Blood tests have identified a nutrient deficiency.
• You are unsure how much protein your meals provide.
• You need advice about vitamins or supplements.
• You have gestational diabetes, a thyroid condition or another health concern affecting your diet.

A nutritionist can work alongside your obstetrician to help create a practical eating plan using foods you enjoy and regularly prepare at home. Speak to our nutritionist for a personalised pregnancy diet plan. 

Conclusion

Getting enough protein during pregnancy does not depend on finding one perfect food. It is about including different protein sources across your meals and choosing combinations that suit your nutritional needs and healthy lifestyle.

Both vegetarian and non-vegetarian Indian diets offer practical ways to support protein intake. Your requirements may change as pregnancy progresses, so personalised dietary guidance can help.

Alongside nutritious food choices, pay attention to food safety. Raw or undercooked foods, unpasteurised products, and other foods to avoid during pregnancy should be checked carefully.