Best Pregnancy Snacks - The Empowered Momma

Pregnancy brings big changes for you and your baby. Your hunger may grow because your body is building new tissue, making more blood, and creating hormones. You need extra calories and nutrients to support this work. So what are the best pregnancy snacks? They should taste good, keep you full, and give you and your baby the building blocks you both need. This guide explains what makes a good snack, how to pick smart options, and plenty of simple ideas you can use every day.

What makes a snack healthy during pregnancy?

Every snack is a chance to feed your baby and keep your own energy steady. Think of snacks as small meals that fill gaps between breakfast, lunch, and dinner. They help you avoid energy dips, manage nausea, and boost key nutrients.

The American College of Obstetricians and Gynecologists (ACOG) suggests focusing on nutrient-dense foods that support growth while helping you keep a healthy weight. Aim for quality calories, not just more food. You are “thinking for two,” not “eating for two.”

Key nutrients to prioritize in pregnancy snacks

Your body needs more of certain nutrients while you are pregnant. Build your snacks around these:

Nutrient	Why it matters	Daily target (if given)	Easy snack sources
Protein	Helps build your baby’s organs, muscles, and tissues	About 60-75 g	Greek yogurt, eggs, nuts, hummus
Calcium	Supports bones and teeth for you and your baby	1,000 mg	Yogurt, cheese, fortified drinks
Iron	Makes extra red blood cells to carry oxygen	As advised by your provider	Beans, fortified cereals, hummus
Folate/folic acid	Lowers risk of spinal cord birth defects	600 mcg	Leafy greens, beans, fortified grains
Healthy fats	Supports brain and nervous system	–	Avocado, walnuts, seeds
Fiber	Helps with constipation and digestion	–	Fruits, veggies, whole grains, beans
Vitamin D	Helps absorb calcium; supports immunity	600 IU or more	Fortified dairy/alternatives, eggs

Colorful flat lay of nutritious pregnancy snack ingredients arranged on a light wooden background.

How snacks can support energy, digestion, and fetal development

Snacks do a lot for you during pregnancy:

Energy: Regular, balanced snacks help fight tiredness and prevent blood sugar dips that lead to fatigue.
Digestion: Fiber-rich choices (fruit, vegetables, whole grains, beans) help prevent constipation and keep your gut moving.
Comfort: Small, frequent snacks can ease nausea and heartburn by avoiding an empty or overly full stomach.
Growth: Each nutrient-dense snack adds to your baby’s growth-strong bones, healthy organs, and a strong immune system.

Portion sizes and frequency of snacking

You need extra calories, but not double. Most people need about 340 extra calories per day in the second trimester and about 450 extra in the third. That often equals one to two smart snacks a day. Needs vary based on your weight before pregnancy, activity level, and whether you are carrying more than one baby. Talk with your healthcare provider for personal guidance.

A simple plan is three balanced meals plus two to three snacks. Many people like a mid-morning and mid-afternoon snack. Follow your hunger cues. Eat when you feel hungry to avoid overeating later. Watch portions, even for healthy foods. For example, one slice of cheddar has about 200 mg calcium, 110 calories, and 9 g fat. One to two slices is plenty.

Benefits of choosing the best pregnancy snacks

Smart snacking can help you feel better day to day and support healthy growth for your baby. Small, steady meals can ease common symptoms and keep you energized.

Reduces nausea and heartburn

Smaller, frequent snacks can calm nausea and help with heartburn. An empty stomach can make nausea worse, so keep bland, protein-rich foods on hand-hard-boiled eggs, whole-grain crackers, or dry toast. For heartburn, skip acidic, spicy, fried, and fatty foods. Try soothing choices like toasted edamame or a banana-oat smoothie with Greek yogurt and berries.

Helps manage cravings and maintain stable blood sugar

Cravings can be strong. Choose snacks that satisfy without causing sugar spikes. For sweet cravings, try fruit, dates with nut butter, or yogurt with berries. For salty cravings, go for cheese or hummus with whole-grain crackers. Protein and fiber help steady blood sugar and mood-very helpful if you have gestational diabetes.

Supports healthy weight gain

Weight gain is expected in pregnancy. Use snacks to add quality nutrients, not just extra calories. Pick options rich in protein, fiber, vitamins, and minerals. This supports your baby’s growth and gives your body what it needs, while helping prevent extra weight from low-nutrient foods. Make those extra calories work for you.

How to choose safe and nutritious snacks during pregnancy

Grocery shelves are full of choices. With a little planning, you can pick safe, nutrient-dense snacks without stress. Learn to read labels, handle foods safely, and ignore myths.

Label reading and ingredient safety

Granola: Choose at least 3 g fiber per 1/3 cup and no more than 9 g added sugar.
Dairy alternatives: Pick unsweetened, calcium-fortified options.
Pasteurization: Choose pasteurized dairy and cheeses.
Sodium: Check salt in packaged snacks like roasted beans or nuts.
Use “green, amber, red” labels (if shown) to spot better choices quickly.

Tips for food hygiene and storage

Wash fruits, vegetables, and salads well to remove soil and possible parasites.
Wash hands, tools, and surfaces after handling raw meat, poultry, eggs, fish, and raw vegetables.
Keep raw foods separate from ready-to-eat foods. Use a separate board and knife for raw meats.
Reheat leftovers and deli meats until steaming hot throughout.
Follow “use-by” dates. Do not eat food past this date.
Keep perishable snacks chilled with ice packs if you are out for a while.

Myths about snacks and pregnancy debunked

“Eat for two”: You need more high-quality foods, not double portions.
“All cravings must be met”: It’s okay to enjoy a treat sometimes, but you can often satisfy cravings with healthier swaps.
“Some foods are always bad”: Often it depends on how foods are prepared (cook eggs well; reheat deli meats) or how often you eat them (limit oily fish to two portions a week).

For personal advice, speak with your healthcare provider or a registered dietitian.

What foods and snacks should be avoided during pregnancy?

Knowing what to skip helps keep you and your baby safe. Some foods carry higher risks of bacteria, parasites, or pollutants.

Risks of high-mercury fish, deli meats, and unpasteurized foods

High-mercury fish: Avoid shark, swordfish, and marlin. Mercury can affect your baby’s nervous system.
Oily fish: Salmon and mackerel are helpful for omega-3s, but limit to two portions per week due to possible pollutants.
Deli meats: Eat only if reheated until steaming hot to lower the risk of listeria.
Unpasteurized foods: Skip unpasteurized cheeses, juices, and ciders due to bacteria risk.
Eggs: If not produced under a strict safety code (like the British Lion mark), cook until both the white and yolk are firm. Avoid raw or lightly cooked eggs in mayo or mousse unless they carry a safety mark.

Ingredients and additives to watch out for

Added sugars: Common in many packaged snacks; they can cause energy spikes and extra weight gain.
Saturated fats: Can raise cholesterol; choose healthier fats instead.
Ultra-processed foods: Often high in sugar, salt, additives, and caffeine with little nutrition.
Caffeine: Keep track of your intake from coffee, tea, cola, energy drinks, and chocolate.
Read labels for hidden sugars and artificial sweeteners.

Best pregnancy snack options by food group

Mix and match foods from different groups to cover your needs. Variety helps you get a broad range of nutrients for you and your baby.

Whole grains: oats, crackers, and breads

Rolled oats with blueberries and cinnamon-warm, filling, and rich in fiber.
Whole-grain crackers with peanut butter-about six crackers with two tablespoons for protein, fiber, and healthy fats.
Whole-wheat waffles or toast with almond butter and sliced pear-sweet and satisfying with fiber and protein.
Sourdough with avocado and everything seasoning-fiber, healthy fats, and staying power.

Dairy: yogurt, cheese, and cottage cheese

Greek yogurt (about 14 g protein per 5.3 oz and 15% daily calcium): Add berries and walnuts, or stir in pumpkin puree with spice.
Hard cheeses (cheddar, Monterey Jack, Swiss): About 200 mg calcium per 1-oz slice. Pair with an apple for fiber.
Cottage cheese: A snack cup gives protein and calcium. Add pineapple, fresh fruit, or high-fiber granola.

Protein: nuts, seeds, eggs, and hummus

Hard-boiled eggs: Portable protein with choline (for brain development) and vitamin D. Cook until firm.
Nuts: Walnuts, almonds, and mixed nuts provide healthy fats, protein, fiber, and minerals.
DIY trail mix: Pumpkin seeds (magnesium), dried tart cherries, almonds (calcium, iron, fiber), and dark chocolate.
Hummus: Folate, iron, and protein. Dip carrots, cucumbers, peppers, or spread on whole-grain pita with tomatoes.

Fruits and vegetables: fresh, dried, and prepared

Fruit: Apples (pectin fiber), blueberries (fiber and antioxidants), mango (folate), pears, and oranges.
Veggies: Cucumber and celery (hydrating), carrots (beta-carotene and fiber), bell peppers (vitamin C).
Beans: Roasted chickpeas or edamame; black beans mixed into salsa.
Soup: Vegetable-based soups can be warm, filling snacks.

Healthy fats: avocado, nut butters, and seeds

Avocado: About 1/3 avocado has 80 calories, 3 g fiber, and 250 mg potassium. Mash on whole-grain toast.
Nut butters: Natural almond or peanut butter (no added sugar) on bread with banana, apple, or pear slices.
Chia seeds: Sprinkle on fruit or yogurt for fiber and magnesium.

Top snack ideas for every trimester

Your needs change as pregnancy moves along. Adjust your snacks to match your symptoms, energy needs, and appetite.

Snacks to ease morning sickness in the first trimester

Plain, crunchy foods: Saltines, whole-grain breads, and pretzels are easy on the stomach.
Ginger: Ginger chews, ginger snaps, or ginger tea may help with nausea.
Protein-rich bites: Small portions of plain chicken breast or hard-boiled eggs can help settle your stomach.

Keep snacks small and frequent to avoid an empty stomach.

Nutrient-dense options for the second trimester

Greek yogurt parfait with berries and walnuts-protein, calcium, probiotics, and omega-3s.
Homemade trail mix with nuts, seeds, and dried fruit-magnesium, iron, and healthy fats.
Hummus with veggie sticks-folate, fiber, and protein.
Avocado toast with sliced tomatoes-healthy fats and folate.
Hard-boiled eggs-portable protein and choline.

A bright scene showcasing nutrient-dense snacks for the second trimester, including yogurt parfait, vegetable sticks with hummus, and avocado toast on a well-lit kitchen table.

These choices support rising energy needs and steady growth during the middle months.

Satisfying energy needs in the third trimester

Your baby takes up more space now, so large meals may feel uncomfortable. Focus on smaller, nutrient-dense snacks:

Whole-grain crackers with cheese and fruit-calcium, protein, and fiber without too much volume.
Smoothies with Greek yogurt or milk, fruit, and a handful of spinach-easy vitamins, protein, and fluids.
Cottage cheese with fruit and high-fiber granola-protein and steady energy.
Nuts and seeds-healthy fats and protein; watch portions.

Quick and convenient pregnancy snacks for busy days

Busy schedule? Keep simple, ready-to-eat options within reach. A little prep goes a long way.

Packable snacks for on-the-go

Apple slices with string cheese or almonds-fiber, protein, and calcium.
Baby carrots-easy to pack; add hummus if you can.
Pumpkin seeds-protein, magnesium, and zinc.
Greek yogurt with a side of berries and walnuts.
Homemade trail mix.
Hard-boiled eggs (keep chilled).

No-cook ideas for simple preparing

Peanut butter pears with chia seeds.
Cheese and whole-grain crackers.
Sliced bell peppers, cucumbers, and carrots with hummus or guacamole.
Frozen grapes or berries with a handful of almonds.
Cottage cheese with fruit or with everything bagel seasoning.

Make-ahead recipes for the week

Hard-boiled eggs: Cook a batch for quick snacks.
Fruit and yogurt parfaits: Assemble in jars; store for up to three days.
Egg muffins: Beat eggs with chopped veggies, pour into a greased muffin tin, and bake.
Quinoa salad: Mix with vegetables, olive oil, and lemon juice for a ready-to-eat option.

Having prepped snacks in the fridge makes it easier to stick to your plan on busy days.

Snacking strategies for common pregnancy concerns

Smart snacking can help with common issues like nausea, heartburn, blood sugar swings, and late-night hunger.

Snacks for nausea and morning sickness

Eat small, frequent snacks to avoid an empty stomach.
Choose bland foods without strong smells: crackers, dry toast, or plain pretzels.
Try ginger: chews, snaps, or tea.
Protein-rich bites: hard-boiled eggs or small chicken cubes may help.
Sip water or clear broths between bites.

Snacks to relieve heartburn

Avoid acidic, spicy, fried, and fatty foods.
Try toasted edamame or sunflower seeds.
Blend a high-protein smoothie with oats, banana, and berries.
Eat smaller portions and avoid lying down right after eating.

Options for gestational diabetes

Pick snacks high in protein and fiber, low in added sugar.
Avoid candy, soda, and sweet drinks.
Crunchy roasted chickpeas.
Fresh fruit paired with protein: banana with peanut butter, or berries with Greek yogurt.
Tuna-stuffed avocado (use low-mercury tuna varieties).
Nuts in small portions.

Late-night snack solutions

For sweet cravings: melon or other hydrating fruit.
Warm and light: low-sodium soup or oatmeal with fruit.
Nuts (about 1/4 cup) for healthy fats and protein-keep portions small.

Choose snacks that are satisfying but easy to digest to support better sleep.

Frequently asked questions about the best pregnancy snacks

How often should I snack while pregnant?

Many people do well with three balanced meals plus one or two snacks. If you feel better eating smaller meals more often, that works too-especially if you have nausea or feel full quickly. Listen to your hunger and fullness signals. Snacks help prevent getting too hungry and keep energy steady.

Which snacks help with fatigue and energy?

Pick snacks with complex carbs, protein, and healthy fats to avoid energy crashes. Good picks: Greek yogurt with fruit and nuts, whole-grain crackers with peanut butter, hard-boiled eggs, or a small bowl of oatmeal. Iron-rich snacks like hummus with bell peppers can help if low iron is an issue (vitamin C in peppers helps you absorb iron). Don’t forget to drink fluids.

Is it safe to eat your favorite snacks during pregnancy?

Many favorites are fine with small tweaks. Fruit, nuts, and whole-grain items are great. If you like deli meat, reheat it until steaming hot. For cheese, choose pasteurized products. If your favorite snack is high in sugar, salt, or fat (crisps, candy, sugary drinks), have them less often and in small amounts. Aim for nutritious choices most of the time, and enjoy treats now and then. Check food safety advice and talk with your provider if you have questions about a specific food.