Best Pregnancy Snacks: Healthy Ideas for Mums-to-Be

Snacking in pregnancy is not just allowed — it's encouraged. Eating little and often helps maintain stable blood sugar, manage morning sickness, and keeps you energised. Here are the best pregnancy-friendly snacks, organised by what they offer.

Table of Contents

1. Why Snacking Matters in Pregnancy
2. Snacks for Morning Sickness
3. High-Iron Snacks
4. High-Calcium Snacks
5. High-Protein Snacks
6. Quick On-the-Go Snacks
7. Snacks to Avoid

Why Snacking Matters in Pregnancy

• Stabilises blood sugar: Eating every 2-3 hours prevents dips that cause dizziness, fatigue, and nausea
• Manages morning sickness: An empty stomach makes nausea worse. Regular snacking keeps something in your stomach
• Supports nutrient intake: Snacks are an opportunity to add more vitamins and minerals to your day
• Provides sustained energy: Pregnancy is tiring. Nutritious snacks keep you going
• Prevents overeating at meals: If you're not starving at mealtimes, you're less likely to overeat or choose unhealthy options

The key is choosing snacks that are nutrient-dense — providing vitamins, minerals, and protein rather than just empty calories.

Snacks for Morning Sickness

• Plain crackers (Ritz, cream crackers, Rich Tea biscuits)
• Dry toast with a little butter
• Plain biscuits (digestives, oatcakes)
• Ginger biscuits or ginger snaps
• Rice cakes (plain or with a thin scrape of butter)
• Plain rice or plain pasta (if you can face it)
• Banana (easy to digest, contains B6)
• Apple sauce (plain, no sugar)
• Boiled new potatoes (cooled, plain)
• Melon (cold and refreshing)
• Ice lollies (if you can't face solid food)
• Plain popcorn (unsalted, unbuttered)

High-Iron Snacks

• Dried apricots (a handful, about 5-6) — sweet and iron-rich
• Pumpkin seeds (a small handful) — sprinkle with a squeeze of lemon for vitamin C
• Dark chocolate (2-3 squares, 70% or higher) — contains iron and is a treat
• Fortified cereal (dry, as a handful) — many cereals are fortified with iron
• Nut butter on wholegrain toast — peanut or almond butter with iron from the bread
• Houmous with red pepper sticks — chickpeas for iron, pepper for vitamin C
• Trail mix (dried fruit, nuts, and seeds) — concentrated iron source

High-Calcium Snacks

• Yoghurt (plain or fruit, pasteurised) — a pot gives about 200mg calcium
• Cheese and crackers (hard cheese like cheddar) — calcium-rich and satisfying
• Milk (a glass, or in a smoothie) — the simplest calcium source
• Fortified plant milk (oat or soya) — if you're dairy-free
• Almonds (a handful, about 20) — 60mg calcium per handful
• Dried figs (3-4 figs) — surprisingly calcium-rich
• Tahini on rice cakes — sesame seeds are a good calcium source
• Sardines on toast (with the bones mashed in) — calcium and protein
• Cheese and apple slices — a surprisingly tasty combination
• Fortified orange juice (some brands add calcium)

High-Protein Snacks

• Boiled egg (British Lion Code) — 6g protein, easy to prepare
• Cheese and crackers — protein and calcium in one
• Greek yoghurt — 17g protein per pot, more than regular yoghurt
• Houmous and vegetable sticks — protein from chickpeas
• Peanut butter on toast — a pregnancy classic
• Handful of nuts (almonds, walnuts, cashews) — protein and healthy fats
• Edamame beans (steamed, with a little salt) — 17g protein per cup
• Cottage cheese (with pineapple or on a rice cake) — high in protein
• Lentil dip with pitta — protein from lentils and grains
• Tofu cubes (marinated and baked) — great plant protein
• Mozzarella and tomato (pasteurised mozzarella) — protein and calcium
• Chicken strips (cold, plain) — lean protein
• A small tin of tuna (on crackers or salad) — protein and omega-3 (limit tuna to 4 tins/week)

Quick On-the-Go Snacks

• Banana — comes in its own packaging, easy to eat anywhere
• Nuts and seeds — fill a small container and carry it with you
• Fruit (apple, pear, grapes, clementines) — portable and nutritious
• Cheese and crackers — pack them separately and assemble on the go
• Yoghurt tube or pouch — easy to eat without a spoon
• Rice cakes — light, portable, and won't get squished
• Dried fruit (apricots, raisins, figs) — concentrated nutrition
• Granola bar (check it's pregnancy-safe, no caffeine or herbs)
• Popcorn (plain, in a bag) — a whole grain snack
• Mini cheese portions (individually wrapped) — handy calcium
• Smoothie (in a travel cup) — nutrition in a drink

Snacks to Avoid

• Soft mould-ripened cheese snacks (brie, camembert) — listeria risk
• Raw or undercooked meat snacks (salami, chorizo, prosciutto) — toxoplasmosis risk unless cooked
• Pâté on crackers — listeria risk
• Raw fish snacks (sushi with raw fish, unless previously frozen)
• Unpasteurised milk or cheese — listeria risk
• Raw egg snacks (mousse, raw cake batter) — salmonella risk
• High-sugar snacks (cakes, biscuits, sweets) — fine in moderation but not nutritious
• High-salt snacks (crisps, salted nuts) — can cause fluid retention
• Caffeinated snacks (chocolate with high caffeine, energy bars with caffeine)
• Energy drinks — caffeine and other stimulants

Frequently Asked Questions

Most pregnant women benefit from 2-3 snacks per day, spaced between meals. If you have morning sickness, you may prefer 5-6 small snacks instead of meals. Listen to your body — eat when you're hungry.

Are crackers OK for morning sickness?

Yes, plain crackers are one of the best morning sickness snacks. Keep some by your bed and eat 2-3 before getting up. Dry, bland, and easy to digest.

Can I eat chocolate in pregnancy?

Yes, in moderation. Dark chocolate (70%+) actually provides iron and antioxidants. Just be mindful of the caffeine content — a 50g bar of dark chocolate has about 25mg caffeine, which counts towards your 200mg daily limit.

This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider.

Last reviewed: June 2026

Related articles:

• Healthy Diet in Pregnancy
• What to Eat in the First Trimester
• Best Foods for Morning Sickness
• Iron-Rich Foods for Pregnancy