Hey there, mama-to-be! Are you constantly on the hunt for tasty and nutritious snacks to keep you and your little one going strong?
Well, you’re in luck! I’ve put together this ultimate list of pregnancy-friendly munchies that’ll not only satisfy your cravings but also pack a serious nutritional punch.
From fruity delights to protein-packed bites, we’ve got your snacking needs covered.
So, let’s dive in and explore these delicious options that’ll keep you energized throughout your pregnancy journey!
Fruits
Apple Slices
Craving something sweet and crunchy? Apple slices are your go-to snack! These crisp beauties are not only delicious but also packed with fiber to keep your digestion on track.
Plus, apples are loaded with vitamin C and antioxidants, which are great for boosting your immune system. Try pairing them with a dollop of peanut butter for a protein kick!
Nutrition info: One medium apple (182g) contains about 95 calories, 25g of carbohydrates, 4g of fiber, and 14% of your daily vitamin C needs.
Banana
When you need a quick energy boost, reach for a banana! These yellow wonders are nature’s perfect snack – easy to eat, portable, and oh-so-nutritious.
Bananas are rich in potassium, which can help with those pesky leg cramps during pregnancy. They’re also a good source of vitamin B6, which may help with morning sickness.
Nutrition info: One medium banana (118g) provides about 105 calories, 27g of carbohydrates, 3g of fiber, and 422mg of potassium.
Berries (strawberries, blueberries, raspberries)
Berry good news! These little antioxidant powerhouses are perfect for satisfying your sweet tooth while giving your body a health boost.
Berries are packed with vitamin C, fiber, and various antioxidants that support your immune system and your baby’s development.
They’re also lower in sugar compared to many other fruits, making them a great choice for managing blood sugar levels.
Nutrition info: One cup of mixed berries (150g) contains approximately 85 calories, 20g of carbohydrates, 8g of fiber, and over 100% of your daily vitamin C needs.
Orange Segments
Say hello to sunshine in a snack! Orange segments are not only refreshing but also bursting with immune-boosting vitamin C.
These juicy bites can help your body absorb iron more efficiently, which is crucial during pregnancy. Plus, they’re a good source of folate, supporting your baby’s neural tube development.
Nutrition info: One medium orange (131g) provides about 62 calories, 15g of carbohydrates, 3g of fiber, and 93% of your daily vitamin C needs.
Grapes
Pop these little flavor bombs in your mouth for a satisfying and hydrating snack. Grapes are perfect for munching when you need something sweet and refreshing.
They’re rich in antioxidants, especially resveratrol, which may help protect against pregnancy complications. Just remember to wash them thoroughly before eating!
Nutrition info: One cup of grapes (151g) contains about 104 calories, 27g of carbohydrates, 1g of fiber, and provides a good dose of vitamins K and C.
Mango Chunks
Tropical paradise, here we come! Mango chunks are a delicious way to get your vitamin A fix, which is essential for your baby’s eye development.
These sweet treats are also packed with vitamin C and folate. Plus, their natural sweetness might help curb those ice cream cravings!
Nutrition info: One cup of mango chunks (165g) provides about 99 calories, 25g of carbohydrates, 3g of fiber, and 67% of your daily vitamin C needs.
Pear Slices
Craving something juicy and sweet? Pear slices are here to save the day! These fiber-rich fruits can help keep your digestive system running smoothly.
Pears are also a good source of vitamins C and K, as well as copper. Their high water content can help you stay hydrated, which is super important during pregnancy.
Nutrition info: One medium pear (178g) contains about 101 calories, 27g of carbohydrates, 6g of fiber, and 10% of your daily vitamin C needs.
Vegetables
Baby Carrots
Crunch away, mama! Baby carrots are the perfect snack-sized veggies that pack a nutritional punch. They’re low in calories but high in satisfaction.
These orange nuggets are loaded with beta-carotene, which your body converts to vitamin A – crucial for your baby’s eye and skin development.
Plus, their crunchiness might help with those weird pregnancy cravings!
Nutrition info: One cup of baby carrots (128g) provides about 52 calories, 12g of carbohydrates, 4g of fiber, and over 400% of your daily vitamin A needs.
Cucumber Slices
Cool as a cucumber? You bet! These refreshing slices are perfect for beating the heat and staying hydrated during your pregnancy.
Cucumbers are low in calories but high in water content, making them great for managing pregnancy swelling.
They also contain a good amount of vitamin K, which is important for blood clotting.
Nutrition info: One cup of sliced cucumbers (119g) contains just 16 calories, 4g of carbohydrates, 1g of fiber, and provides 19% of your daily vitamin K needs.
Cherry Tomatoes
Pop these little red gems in your mouth for a burst of flavor and nutrition! Cherry tomatoes are like nature’s candy, but way healthier.
They’re packed with lycopene, an antioxidant that’s great for your skin and may help protect against certain pregnancy complications. Plus, they’re a good source of vitamins A and C.
Nutrition info: One cup of cherry tomatoes (149g) provides about 27 calories, 6g of carbohydrates, 2g of fiber, and 25% of your daily vitamin C needs.
Bell Pepper Strips
Time to get colorful with your snacking! Bell pepper strips are crunchy, sweet, and oh-so-nutritious. Whether you choose red, yellow, or green, you’re in for a treat.
These vibrant veggies are loaded with vitamin C – even more than oranges! They’re also a good source of vitamin A and folate, both crucial for your baby’s development.
Nutrition info: One medium bell pepper (119g) contains about 25 calories, 6g of carbohydrates, 2g of fiber, and over 150% of your daily vitamin C needs.
Celery Sticks
Need a low-calorie crunch? Celery sticks are your new best friend! These green stalks are perfect for satisfying that need to munch without adding many calories.
Celery is high in water content, which can help keep you hydrated. It’s also a good source of folate and vitamin K. Try pairing it with hummus or nut butter for a more filling snack.
Nutrition info: One large celery stalk (64g) provides just 10 calories, 2g of carbohydrates, 1g of fiber, and 25% of your daily vitamin K needs.
Snap Peas
Get ready to snap into a delicious and nutritious snack! Snap peas are sweet, crunchy, and packed with goodness for you and your baby.
These little green pods are rich in vitamin C, K, and folate. They’re also a good source of fiber, which can help keep your digestive system happy during pregnancy.
Nutrition info: One cup of snap peas (98g) contains about 41 calories, 7g of carbohydrates, 3g of fiber, and 98% of your daily vitamin C needs.
Dairy and Alternatives
Greek Yogurt
Creamy, tangy, and oh-so-good for you! Greek yogurt is a protein powerhouse that’ll keep you feeling full and satisfied.
It’s packed with calcium for your baby’s developing bones and teeth. Plus, the probiotics in yogurt can help maintain a healthy gut, which is super important during pregnancy.
Nutrition info: One cup of plain, non-fat Greek yogurt (245g) provides about 135 calories, 9g of carbohydrates, 23g of protein, and 25% of your daily calcium needs.
Cottage Cheese
Looking for a versatile and protein-rich snack? Cottage cheese has got you covered! This creamy delight is perfect on its own or paired with fruits or veggies.
It’s loaded with protein to support your baby’s growth, and it’s a great source of calcium and phosphorus for strong bones.
Plus, it contains vitamin B12, which is crucial for your baby’s brain development.
Nutrition info: One cup of low-fat cottage cheese (226g) contains about 163 calories, 6g of carbohydrates, 28g of protein, and 28% of your daily calcium needs.
String Cheese
Who says you can’t play with your food? String cheese is a fun and nutritious snack that’s perfect for on-the-go munching.
It’s a good source of protein and calcium, both essential for your growing baby. Plus, the protein can help keep your energy levels stable throughout the day.
Nutrition info: One stick of part-skim mozzarella string cheese (28g) provides about 80 calories, 1g of carbohydrates, 7g of protein, and 15% of your daily calcium needs.
Hard-Boiled Eggs
Eggcellent choice, mama! Hard-boiled eggs are a protein-packed snack that’ll keep you feeling full and energized.
They’re rich in choline, which is crucial for your baby’s brain development. Eggs are also a good source of vitamin D, which helps your body absorb calcium for strong bones.
Nutrition info: One large hard-boiled egg (50g) contains about 78 calories, 0.6g of carbohydrates, 6g of protein, and 147mg of choline.
Edamame
Go green with this protein-rich plant snack! Edamame, or young soybeans, are a tasty way to get your protein fix, especially if you’re vegetarian or vegan.
They’re packed with folate, which is crucial for preventing birth defects. Plus, they’re a good source of fiber and iron, both important during pregnancy.
Nutrition info: One cup of edamame (155g) provides about 188 calories, 14g of carbohydrates, 8g of fiber, 18g of protein, and 121% of your daily folate needs.
Nuts and Seeds
Almonds
Craving something crunchy? Almonds are your nutrient-dense buddies that pack a serious punch in a small package.
They’re loaded with healthy fats, protein, and fiber to keep you feeling full. Almonds are also rich in vitamin E, which supports your baby’s developing immune system.
Nutrition info: One ounce of almonds (28g) contains about 164 calories, 6g of carbohydrates, 3.5g of fiber, 6g of protein, and 37% of your daily vitamin E needs.
Walnuts
Want to give your baby’s brain a boost? Walnuts are the brainy choice for expectant moms!
These little guys are packed with omega-3 fatty acids, which are crucial for your baby’s brain and eye development. They’re also a good source of protein and fiber.
Nutrition info: One ounce of walnuts (28g) provides about 185 calories, 4g of carbohydrates, 2g of fiber, 4g of protein, and 2.5g of omega-3 fatty acids.
Pumpkin Seeds
Don’t wait for Halloween to enjoy these nutrient powerhouses! Pumpkin seeds are a tasty way to boost your iron and zinc intake.
They’re rich in magnesium, which can help reduce the risk of preterm labor. Plus, their high zinc content supports your immune system and your baby’s growth.
Nutrition info: One ounce of pumpkin seeds (28g) contains about 151 calories, 5g of carbohydrates, 2g of fiber, 7g of protein, and 37% of your daily magnesium needs.
Sunflower Seeds
Here comes the sun(flower seeds)! These little nutrient nuggets are perfect for snacking and packing a nutritional punch.
They’re an excellent source of vitamin E, which acts as an antioxidant to protect your cells. Sunflower seeds are also rich in folate and selenium, both important for your baby’s development.
Nutrition info: One ounce of sunflower seeds (28g) provides about 164 calories, 6g of carbohydrates, 3g of fiber, 6g of protein, and 37% of your daily vitamin E needs.
Pistachios
Get cracking with these green gems! Pistachios are not only fun to eat but also packed with nutrients for you and your baby.
They’re a good source of protein and fiber, which can help manage pregnancy-related constipation. Plus, they contain antioxidants that support your immune system.
Nutrition info: One ounce of pistachios (28g) contains about 159 calories, 8g of carbohydrates, 3g of fiber, 6g of protein, and 8% of your daily iron needs.
Whole Grains
Whole Grain Crackers
Craving something crispy? Whole grain crackers are your fiber-filled friends that’ll satisfy your munchies while providing important nutrients.
They’re a good source of complex carbohydrates, giving you steady energy throughout the day. Plus, whole grains are rich in B vitamins, which are crucial for your baby’s development.
Nutrition info: One serving of whole grain crackers (about 30g) typically provides around 120-150 calories, 20-25g of carbohydrates, 2-3g of fiber, and 2-3g of protein.
Rice Cakes
Light, crunchy, and versatile – rice cakes are the perfect canvas for your favorite toppings!
While they’re not nutrient-dense on their own, they’re a great low-calorie base for healthy spreads like avocado or nut butter. Plus, they can help satisfy that craving for something crispy.
Nutrition info: One plain rice cake (9g) contains about 35 calories, 7g of carbohydrates, and less than 1g of fiber and protein.
Air-Popped Popcorn
Movie night, anyone? Air-popped popcorn is a whole grain wonder that lets you snack away without the guilt.
It’s high in fiber, which can help with pregnancy-related constipation. Plus, it’s a whole grain, providing complex carbs for sustained energy. Just go easy on the salt and butter!
Nutrition info: Three cups of air-popped popcorn (24g) provides about 93 calories, 19g of carbohydrates, 3.5g of fiber, and 3g of protein.
Whole Wheat Toast
Toast to your health with a slice of whole wheat goodness! This fiber-rich snack is perfect for satisfying hunger and providing steady energy.
Whole wheat toast is a good source of B vitamins and iron, both important during pregnancy. Top it with avocado, nut butter, or hummus for an extra nutritional boost!
Nutrition info: One slice of whole wheat toast (32g) typically contains about 80 calories, 15g of carbohydrates, 2g of fiber, and 4g of protein.
Protein-rich
Hummus
Dip into this creamy Middle Eastern delight for a protein-packed snack that’ll keep you feeling full and satisfied.
Hummus is made from chickpeas, which are rich in folate – crucial for preventing birth defects. It’s also a good source of iron and healthy fats. Pair it with veggie sticks for a perfect pregnancy snack!
Nutrition info: Two tablespoons of hummus (30g) provide about 70 calories, 4g of carbohydrates, 2g of fiber, 2g of protein, and 4% of your daily iron needs.
Tuna Salad
Fishing for a protein-rich snack? Tuna salad is a great choice, but remember to watch your portions due to mercury concerns.
Tuna is packed with protein and omega-3 fatty acids, which are crucial for your baby’s brain development. Just make sure to use light tuna and limit your intake to 2-3 servings per week.
Nutrition info: A quarter cup of tuna salad (about 60g) typically contains around 90 calories, 0g of carbohydrates, 12g of protein, and is a good source of omega-3 fatty acids.
Chicken Salad
Cluck yeah! Chicken salad is a protein powerhouse that’ll keep you feeling full and energized.
It’s rich in lean protein, which is essential for your baby’s growth and development.
Plus, chicken is a good source of vitamin B6, which may help with morning sickness. Mix it with Greek yogurt instead of mayo for an extra protein boost!
Nutrition info: A quarter cup of chicken salad (about 60g) typically provides around 100 calories, 1g of carbohydrates, 12g of protein, and is a good source of vitamin B6.
Turkey Slices
Gobble up these lean protein slices for a quick and easy snack that’ll satisfy your hunger without weighing you down.
Turkey is packed with protein and also provides iron and zinc, which are important for your baby’s growth. It’s also a good source of vitamin B6 and niacin, which help your body convert food into energy.
Nutrition info: Three slices of turkey breast (about 84g) contain approximately 90 calories, 0g of carbohydrates, 19g of protein, and 6% of your daily iron needs.
Sweet Treats
Dark Chocolate (in moderation)
Indulge your sweet tooth with a guilt-free treat! Dark chocolate is not only delicious but also packed with benefits for you and your baby.
It’s rich in antioxidants, which can help protect your cells from damage. Dark chocolate also contains iron and magnesium. Just remember, moderation is key – aim for a small square or two per day.
Nutrition info: One ounce of 70-85% dark chocolate (28g) provides about 170 calories, 13g of carbohydrates, 3g of fiber, 2g of protein, and 11% of your daily iron needs.
Frozen Fruit Pops (homemade)
Beat the heat and those pregnancy cravings with these refreshing fruity treats! Homemade frozen fruit pops are a healthier alternative to store-bought popsicles.
They’re packed with vitamins and minerals from real fruit, and you can control the sugar content. Plus, they can help you stay hydrated during those hot summer months.
Nutrition info: The nutritional content will vary based on the fruits you use, but a typical homemade fruit pop (about 60g) might contain around 30-50 calories, 10-15g of carbohydrates, and be rich in vitamins A and C.
Combination Snacks
Apple Slices with Almond Butter
This dynamic duo combines the crisp sweetness of apples with the creamy richness of almond butter for a satisfying and nutritious snack.
The fiber in the apple paired with the protein and healthy fats in the almond butter will keep you feeling full. Plus, you’ll get a good dose of vitamins and minerals from both.
Nutrition info: One medium apple (182g) with 2 tablespoons of almond butter (32g) provides about 280 calories, 30g of carbohydrates, 7g of fiber, 8g of protein, and is rich in vitamin E and potassium.
Whole Grain Crackers with Cheese
Craving something savory? This classic combo of whole grain crackers and cheese is not only tasty but also nutritionally balanced.
The crackers provide complex carbs and fiber, while the cheese offers protein and calcium. It’s a great way to get a mix of nutrients in one simple snack.
Nutrition info: Five whole grain crackers (30g) with 1 oz of cheddar cheese (28g) contains about 200 calories, 15g of carbohydrates, 2g of fiber, 9g of protein, and 20% of your daily calcium needs.
Veggie Sticks with Hummus
Dip into this colorful and nutrient-packed snack that’s as fun to eat as it is good for you and your baby.
The veggies provide a variety of vitamins, minerals, and fiber, while the hummus adds protein and healthy fats.
It’s a great way to increase your veggie intake and satisfy your hunger at the same time.
Nutrition info: One cup of mixed veggie sticks (about 100g) with 2 tablespoons of hummus (30g) provides approximately 100 calories, 15g of carbohydrates, 5g of fiber, 4g of protein, and a wealth of vitamins A and C.
Greek Yogurt with Berries and Granola
This triple threat combines the protein punch of Greek yogurt, the antioxidant power of berries, and the satisfying crunch of granola.
The Greek yogurt provides protein and calcium, the berries offer vitamins and antioxidants, and the granola adds fiber and complex carbs. It’s like a parfait that’s perfect for pregnancy!
Nutrition info: One cup of non-fat Greek yogurt (245g) with 1/2 cup of mixed berries (75g) and 1/4 cup of low-fat granola (30g) contains about 300 calories, 40g of carbohydrates, 6g of fiber, 26g of protein, and is rich in calcium and vitamin C.
Final Thoughts
And there you have it, mama! These 30+ snack ideas are just the tip of the iceberg when it comes to nourishing your body during pregnancy.
Remember, variety is key to getting all the nutrients you and your baby need. Don’t be afraid to mix and match these snacks or come up with your own combos.
The most important thing is to listen to your body, eat when you’re hungry, and enjoy this amazing journey. Here’s to happy, healthy snacking for you and your little one!
