How much protein do you need in a vegan pregnancy?

Created on: June 30, 2026
Last edited on: June 30, 2026

For protein requirements in a vegan pregnancy, approximately 1.0 to 1.4 g of protein per kg of body weight per day can serve as a practical guide. This requirement can be easily met with good vegan protein sources such as tofu, tempeh, seitan, and legumes.

→ A detailed overview is available in our PREGNANCY and BREASTFEEDING GUIDE, which we have developed together with Dr. Anika Döll and nutrition scientist Christina Dengg (BBSc, MSc). The guide is currently published in German, but can be translated using tools like ChatGPT or Google’s browser translator. The guide provides a well-founded introduction and general guidance, but it does not replace individual nutrition counseling or medical care. Especially during pregnancy and breastfeeding, we recommend seeking personalized support from qualified healthcare professionals. Examples include Dr. Anika Döll, Christina Dengg, or Dominik Machner.

Protein requirements in vegan pregnancy

(Everyday orientation for a vegan pregnancy without intensive strength training)

During pregnancy, protein requirements do increase - but much more moderately than many assume. Official reference values are lower than many optimization recommendations from the sports sector. In a vegan pregnancy, it can still be advisable to plan slightly above the reference values, as plant-based protein sources have different digestibility and amino acid compositions depending on the food.

The stated values are practical orientation ranges. They are deliberately slightly above the official minimum or reference values and are intended to help reliably cover the supply in everyday vegan life. In cases of intense sport, multiple pregnancies, underweight, insufficient weight gain, or illnesses, protein intake should be individually adjusted.

Which vegan protein sources are suitable during pregnancy?

Sufficient protein intake is easiest to achieve when various vegan protein sources are consumed throughout the day. Soy products are particularly beneficial as they contain all essential amino acids in favorable proportions, making them among the highest quality plant-based protein sources.

The best vegan protein sources during pregnancy:

In addition, soy yogurt, whole grains, nuts, and seeds are recommended.
→ You can find more vegan protein sources and detailed explanations in our free PROTEIN GUIDE.

Do you have to combine vegan proteins?

To improve the protein quality of the diet, a varied combination of different sources is helpful. In the past, it was often recommended to deliberately combine vegan proteins in every meal. Today, we know: That is not necessary. The crucial thing is that different plant-based protein sources are on the menu throughout the day.

Grains and legumes complement each other particularly well in combinations such as:

• Lentils with rice
• Whole-grain bread with hummus
• Beans with corn
• Soy yogurt with oats

Processing methods for better digestibility

Legumes in particular can be somewhat harder to digest for some people. However, with a few simple methods, they can be made significantly more digestible:

• Soaking
• Sprouting
• Using fermented products like tempeh
• Thoroughly heating/cooking

Conclusion - this is how much protein is needed in a vegan pregnancy

Vegan pregnant women need slightly more protein than before pregnancy - but not extremely high amounts. As a practical guideline, depending on the trimester, about 1.0-1.4 g of protein per kg of body weight daily is suitable. Sufficient protein intake in a vegan pregnancy is best achieved with a varied diet of soy products, textured vegetable protein, seitan, and legumes.

→ You can find more information about vegan pregnancy and lactation, including specific dietary recommendations, in our PREGNANCY and BREASTFEEDING GUIDE.

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