5 Best Snack Foods to Eat While Pregnant: Nourishing Choices for Moms-to-Be

Discover delicious and nutritious snack options for pregnancy that support mom's health and baby's growth every step of the way.

By Medha deb

Created on Oct 3, 2025

Discover delicious and nutritious snack options for pregnancy that support mom's health and baby's growth every step of the way.

Eating healthy snacks during pregnancy is essential for providing the extra nutrients and energy your growing baby needs, as well as helping you feel satisfied and energized throughout the day. Deciding what to snack on, however, can be confusing with so many options available. Here, we provide a comprehensive guide to the five best snack foods to eat while pregnant, the science behind their benefits, and expert advice for building a pregnancy-friendly snacking routine that supports both mom and baby.

Why Smart Snacking Matters During Pregnancy

Pregnancy is a time of increased nutritional demand. Moms-to-be need about 300 extra calories per day to fuel fetal growth and their own changing bodies. However, these calories should come from nutrient-dense foods, not just extra servings of sweets or processed snacks . Purposeful snacking helps to:

Maintain steady energy by balancing blood sugar
Support healthy weight gain and development
Reduce common pregnancy symptoms like nausea and constipation
Fill critical nutrient gaps, such as calcium, iron, and folic acid needs

Focusing on whole foods, fiber, lean proteins, and healthy fats will ‘feed your bump’ and help you feel your best.

5 Best Snack Foods to Eat During Pregnancy

After consulting leading recommendations from registered dietitians and maternal health experts, the following five snack foods are particularly beneficial during pregnancy:

1. Greek Yogurt With Fruit and Nuts

Why it’s great: Greek yogurt is an excellent source of calcium, protein, and probiotics — all vital for baby’s bone growth and mom’s digestive health. Topping it with fresh fruit adds essential vitamins and fiber, while nuts like walnuts or almonds provide healthy fats and additional protein.

Calcium supports bone and tooth development
Protein helps build fetal tissue and maternal muscle
Probiotics support gut and immune health
Nuts deliver omega-3 fatty acids for brain and eye development

Try this: Layer Greek yogurt with berries and a sprinkle of walnuts for a parfait, or mix in chopped apples and almonds for a satisfying crunch.

2. Whole Grain Crackers With Hummus or Bean Spread

Why it’s great: Whole-grain crackers are high in complex carbohydrates and fiber, which help keep you full and support digestive regularity. Pairing them with hummus or a bean spread adds plant-based protein and iron, important for building blood volume and preventing anemia during pregnancy.

Fiber reduces constipation, a common pregnancy complaint
Complex carbs release energy steadily, preventing blood sugar spikes
Iron supports red blood cell production and oxygen transport
Beans also provide folate, reducing risk of neural tube defects

Try this: Spread hummus on whole-grain crackers and top with tomato slices or cucumber for a tasty, satisfying snack.

3. Sliced Vegetables With Guacamole or Nut Butter

Why it’s great: Fresh, raw vegetables — such as carrots, celery, bell peppers, and cucumbers — are packed with vitamins and fiber. Pairing them with guacamole provides heart-healthy monounsaturated fats, while nut butters add protein and more healthy fats.

Vitamin C boosts immune function and helps absorb plant-based iron
Vitamin A supports fetal eye and immune development
Guacamole offers potassium and folate
Nut butters (peanut, almond) are a satiety-boosting protein source

Try this: Dip bell pepper sticks in guacamole, or enjoy apple slices with almond butter for a sweet-and-savory treat.

4. Hard-Boiled Eggs With Whole Grain Toast

Why it’s great: Hard-boiled eggs are a complete protein source and feature essential nutrients like choline, which is crucial for baby’s brain and nervous system development. Served with whole grain toast, this snack adds complex carbs and extra fiber.

Eggs deliver protein, B vitamins, and choline
Whole grain toast supplies slow-burning energy
B vitamins are important for both mother and developing baby’s metabolism

Try this: Enjoy one or two hard-boiled eggs sliced on warm whole grain toast, perhaps with a sprinkle of pepper or avocado slices for extra nutrients.

5. Fresh or Dried Fruit With Cheese or Yogurt

Why it’s great: Fruits — whether fresh or unsweetened dried — are dense with fiber, water, antioxidants, and natural sugars. Pairing fruit with a protein and calcium-rich partner like cheese or yogurt will make the snack more satisfying and help build strong bones and teeth for baby.

Fruit provides vitamin C, potassium, and fiber
Cheese contributes protein and calcium for tissue growth
Combining fruit and protein helps sustain energy and fullness

Try this: Pair a sliced pear with a few cheese cubes, or sprinkle raisins over plain yogurt for a nutrient-rich, energy-boosting snack.

General Guidelines for Snacking During Pregnancy

Beyond the smart food choices above, there are important guidelines all pregnant women should follow for optimal health:

Eat frequent, balanced mini-meals. Eating every few hours helps stave off nausea, fatigue, and low blood sugar.
Focus on nutrient density. Prioritize snacks that supply vitamins, minerals, protein, healthy fats, and fiber instead of empty calories or processed foods.
Stay hydrated. Aim for at least 8 glasses of water per day to support digestion, blood flow, and amniotic fluid needs.
Limit caffeine and avoid alcohol. Excess caffeine and all forms of alcohol should be avoided during pregnancy for optimal development.
Prioritize food safety. Avoid unpasteurized dairy, deli meats (unless heated until steaming), certain seafood, and raw sprouts due to the risk of harmful bacteria or parasites.
Practice good hygiene. Always wash fresh produce thoroughly under running water before eating, especially if eating raw.

Incorporating these principles ensures you’re not just eating more, but eating better to support your pregnancy journey.

Nutrient Needs and Special Nutritional Considerations in Pregnancy

Pregnancy increases the need for certain vitamins and minerals. These are the key nutrients to pay special attention to and their top food sources:

Nutrient	Why It’s Important	Best Food Sources
Folic Acid (Folate)	Prevents neural tube defects; supports cell growth	Leafy greens, beans, fortified grains
Iron	Prevents anemia, boosts oxygen delivery	Red meat, beans, leafy greens, dried fruit
Calcium	Builds healthy bones and teeth	Dairy, fortified non-dairy milks, leafy greens, almonds
Vitamin D	Assists calcium absorption, bone growth	Fortified milk, eggs, fatty fish, sunlight
Choline	Essential for fetal brain development	Eggs, dairy, meats, some beans
Omega-3 Fatty Acids	Supports brain and eye development	Fatty fish, chia seeds, walnuts

Most prenatal vitamins supply these nutrients, but choosing snacks that contain them naturally further enhances maternal and fetal health.

Common Snacking Pitfalls and How to Avoid Them

Many pregnant women struggle with cravings, aversions, or simply confusion about what to eat. Here’s how to navigate some common challenges:

Craving sweets? Opt for naturally sweet snacks like fruit and yogurt instead of candy or pastries.
Feeling nauseated? Dry whole-wheat toast, crackers, or mild-flavored cereals can settle your stomach, especially when eaten in small portions throughout the day.
No appetite or dealing with food aversions? Try smoothies with yogurt and berries, or nut butter on toast, for easy-to-tolerate nourishment.
Coping with constipation? Snack on fiber-rich foods such as dried plums, whole grains, and beans, and increase fluid intake.
On the go? Keep grab-and-go options like pre-washed carrot sticks, string cheese, trail mix, or single-serve yogurts on hand for easy snacking.

Frequently Asked Questions (FAQs) About Snacking in Pregnancy

Q: How many snacks should I eat per day while pregnant?

A: Most experts recommend eating three main meals and 2-3 smaller snacks daily to provide consistent energy and nutrients and prevent excessive hunger, fatigue, or nausea.

Q: What should I do if I have morning sickness and can’t keep much down?

A: Start the day with dry snacks like whole-wheat toast or crackers, then gradually add in gentle foods like fruit, oatmeal, or yogurt as tolerated. Small, frequent snacks can help settle the stomach.

Q: Are there any foods or snacks I should avoid completely during pregnancy?

A: Yes, pregnant women should avoid unpasteurized dairy, deli or luncheon meats (unless heated), raw sprouts, refrigerated pâtés and smoked seafoods, and excessive caffeine or all alcohol, due to safety concerns for mom and baby.

Q: How important is hydration, and does it relate to my snack choices?

A: Hydration is critical in pregnancy — aim for at least 8 glasses of water per day. Water-rich snacks (like fruits and veggies) can boost your hydration levels, aiding digestion and nutrient absorption.

Q: Can I eat nuts and seeds as a snack if I have no allergy?

A: Yes! Nuts and seeds supply vital protein, omega-3 fatty acids, fiber, and minerals. They are an excellent, filling snack when portioned appropriately. If you have concerns about allergies or family history, consult your healthcare provider first.

Practical Tips for Incorporating Healthy Snacks Into Your Pregnant Routine

Plan ahead — portion out snacks into small containers so healthy options are ready when hunger strikes.
Pair protein with carbs — for example, cheese with apple slices or hummus with crackers — to feel fuller longer.
Listen to your body’s cues: eat when you’re hungry, and stop when satisfied.
Rotate your selections for the widest variety of nutrients and avoid food fatigue.
Check ingredients on packaged snacks and prioritize those with minimal sugars and artificial additives.

Supporting Healthier Pregnancies Through Smarter Snacking

Choosing nutritious snacks can make a significant difference in your health, your energy, and your baby’s development. By focusing on the five snack foods highlighted here and following expert guidelines, you’ll not only reduce the risks of pregnancy complications but also establish healthful habits that benefit you and your family for years to come.

References (For Further Exploration)

Nutrition During Pregnancy – Health Library – UW Medicine
Your Health During Pregnancy – Johns Hopkins Aramco Healthcare
The Importance of Nutrition in Pregnancy and Lactation: Lifelong Consequences

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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