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Pregnant Super
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Home Special Diets Pregnancy Diet Center Top 10 Pregnancy Superfoods, According to Dietitians
What you eat the baby eats—and baby needs specific nutrients for optimal development of all those tiny organs. We've rounded up the top ten pregnancy superfoods so you can be confident you're making those extra calories count.
Lainey Younkin, M.S., RD, LDN Reviewed by Dietitian Lisa Valente, M.S., RD April 30, 2021
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Top 10 Pregnancy Superfoods, According to Dietitians
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There are specific macro and micronutrients your body needs more of when growing a baby. Folate and choline help baby's brain and spinal cord development. Calcium and vitamin D support developing bones and teeth. And while prenatal vitamins deliver some of these key nutrients, they lack in delivering some, experts say. Be sure to take your prenatal vitamin of course—starting before you even become pregnant, but add these ten pregnancy superfoods to your diet too to help ensure a healthy pregnancy and baby.
You may have heard not to eat too much fish during pregnancy because of mercury levels, but, "Don't fear the fish!" says Katie Goldberg, MCN, RDN, LD, registered dietitian at Katie Goldberg Nutrition . "The benefits of omega-3s far outweigh the risks of mercury in seafood." Omega-3 fatty acids, especially docosahexaenoic acid (DHA), are important for baby's brain development.
"Fish and seafood also contain a number of other nutrients such as iodine and selenium," says registered dietitian Jessica Monroe PhD, RD, LD, dietitian and owner of Fresh Nutrition & Wellness . "Research shows that the best sources of DHA are from fish like salmon, canned light tuna, and anchovies, all safe to consume and recommended 2-3 times per week while pregnant," she says. This equates to about 8-12 ounces per week. Steer clear of king mackerel, tilefish, swordfish, and shark, which are higher in mercury. Fresh salmon is expensive, so try adding canned salmon to your diet (Safe Catch tests for mercury in their canned salmon. $23.99 for 6 cans on Amazon.com )
If you have an air fryer, try our Air Fryer Salmon Cakes or whip up this Gingery Grilled Salmon Salad .
Asparagus contains a significant amount of folate compared to other vegetables, says Ryann Kipping, RDN, CLEC, Author of The Feel-Good Pregnancy Cookbook and founder of The Prenatal Nutritionist . "Folate is key in the prevention of neural tube defects. Although asparagus is best fresh, the canned or frozen varieties work when it is out of season." Two cups of asparagus also has about 20% of your daily iron needs. Iron helps deliver blood and oxygen to your growing baby.
For a twist on plain grilled asparagus, try our Asparagus Potato Skillet .
"Eggs are one of the best sources of choline," Kipping says. "Choline has been compared to folate for its equally important role in brain development. Sadly, it is left out of the majority of prenatal vitamins."
Goldberg and Monroe echo this recommendation with the reminder that you have to eat the yolk to get choline. In addition to containing choline, "Eggs are a complete protein (meaning they contain all of the essential amino acids) and contain many vitamins including folate, B12, A, E, and D and minerals such as iodine and selenium," says Monroe.
In a 2018 study , infants had faster information processing speeds throughout the first year of life when their mothers consumed twice the recommended amount of choline in the third trimester, compared to infants of moms who received the recommended amount of choline per day.
Plus, eggs are quick and easy to eat. But if you're getting bored of your usual scrambled or hard boiled eggs, mix things up with our Sheet Pan Eggs with Ham and Spinach .
You probably saw this one coming. Load up on kale, spinach, broccoli, and Brussels sprouts. "Dark leafy green vegetables are rich in folate, a nutrient essential in forming the neural tube (which ultimately becomes the brain and spinal cord)," says Monroe.
Leafy greens also, "contain folate, fiber, vitamin C, vitamin K, magnesium, and iron, all vital components in having a healthy pregnancy," says Kipping. "Pair kale with olive oil, nuts, or avocados for better nutrient absorption."
And not only are leafy greens good for baby, but they are also good for mama, mentions Monroe, due to their high fiber content that will keep your bowels regular.
Mix spinach into scrambled eggs or make this Farro and Kale Salad . Add salmon to get more bang for your buck.
Cottage cheese is chock-full of calcium, protein, and iodine. "As table salt has gone out of fashion," Goldberg explains, "iodine deficiency and insufficiency is on the rise. Iodine plays a role in brain and spinal cord development, along with thyroid function." Enjoy cottage cheese sweet or savory. You can mix ¾ cup with cherry tomatoes, basil, and a drizzle of extra virgin olive oil. Or mix it with berries and honey for a sweet treat. If you don't love the texture of cottage cheese you can put it in a smoothie in place of yogurt to reap its benefits, Goldberg says. Learn more about why cottage cheese is so good for you .
You need 1,200 mg of calcium per day when pregnant. Six ounces of plain Greek yogurt has 230 mg of calcium, delivering 19% of daily calcium needs. Not to mention, yogurt is also high in vitamin D and contains good-for-the-gut probiotics. Monroe recommends choosing full-fat dairy to help with vitamin absorption. Vitamins A, D, E, and K need fat in order to be fully absorbed. The added fat will also keep you full longer.
Enjoy Greek yogurt with berries and granola for breakfast or use it to make a tzatziki sauce for salmon like we do in our Grilled Salmon Kebabs with Tzatziki and Green Beans .
Meat is high in iron, and you need 27 mg of iron per day when pregnant—that's one and a half times the recommended dietary allowance (RDA) for non-pregnant women. The iron in meat, also called the heme form, is more efficiently absorbed than non-heme iron, the kind found in plants. So add lean ground beef, turkey, chicken, and lean pork to your grocery cart and consume one to two times per week.
Enjoy grilled meat with vegetables and whole grains or make taco Tuesday a regular occurrence each week.
You can also, "Maximize the nutrients in meat by using the bones to make a mineral-rich (including calcium, potassium, and magnesium - all important for bone development in fetuses) broth," says Monroe. "Meat and bone broth are also a great source of glycine - an amino acid that is needed to support growing/stretching skin for mom and baby."
One ounce of pumpkin seeds packs five grams of fiber, five grams of protein, and 18% of the recommended dietary allowance for magnesium, a key nutrient during pregnancy that helps regulate over 300 enzyme systems in the body. Magnesium plays a role in everything from blood sugar control to protein synthesis to muscle and nerve function. Along with pumpkin seeds, almonds, cashews, peanuts, chia seeds and avocados are also high in magnesium.
If plain nuts and seeds sound a little unappealing, try a healthy snack bar or DIY chia seed pudding. Larabars are made with nuts and dates, and sometimes chocolate ( $4.79 for 5 at Target.com ). Chia pudding is chia seeds mixed with milk of choice and some fruit or sweetener ( Chia seeds, $3.99 at Target.com ) and can be a great high-fiber, protein-rich snack that delivers omega-3's and magnesium.
Protein is essential to support baby and mom's growth during pregnancy. But it can be hard to get enough if you don't eat meat or you don't have the energy to cook it. Not to mention, some moms can't handle the smell of meat during pregnancy. Enter: beans and legumes. Think chickpeas, black beans, kidney beans, lentils, and soybeans. Beans are packed with protein, fiber, iron, folate, and zinc - all crucial nutrients during pregnancy. Plus, they're easy to prepare. Buy canned beans, simply rinse in a colander, and mix into a chili, tacos, or a bean salad. To increase iron absorption from beans, pair them with vitamin C-rich foods like peppers and leafy greens. Bean-based pastas like Banza's Chickpea Rotini ( $2.99, Target.com ) and Barilla's Red Lentil Spaghetti ( $2.69, Target.com ) are a great way to get that bean nutrition—think extra fiber, iron and protein—while still eating pasta.
We can't conclude this pregnancy superfood list without including carbs. Besides being your body's preferred source of energy, carbohydrates are your best friend in the first trimester when nausea strikes. "You're not normally going to see 'plain carbs' on anyone's list of superfoods, but that is one thing that I recommend for managing nausea (and the one thing that helped me during my two pregnancies!).
Think: whole grain crackers or breads, plain popcorn or dry cereal. I recommend small amounts of these foods in between meals or first thing in the morning." Pre-bagged popcorn (like Angie's Boomchickapop Sea Salt, $3.29 Target.com ), whole-grain pancake mix (like Kodiak Cakes Power Cakes Buttermilk, $4.99 Target.com ) and whole-grain toast with nut butter, avocado or cheese are all great choices.
Don't beat yourself up if you just want white toast or pizza in the first 12 weeks. But when you can, try to make those grains whole for added iron, zinc, B vitamins, and fiber, which will keep you full and regular. Try our recipes for Cheesy Popcorn and Quinoa Veggie Burger to add more whole grains to your diet
Fatty fish, green vegetables, and high-protein foods like meat and beans are pregnancy superfoods that will ensure baby gets the essential nutrients for optimal growth and development. The protein, iron, and fiber from these foods will also keep you regular throughout pregnancy. "It's really important to focus on including as many nutrient-dense foods possible during both the preconception phase and during pregnancy but understand that not every day will be perfect," reminds Kipping.

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About Lindsey : Lindsey is a Lamaze Certified Childbirth Educator (LCCE) and wants to help you have a healthy pregnancy, natural birth, and a happy postpartum.
About Lindsey : Lindsey is a Lamaze Certified Childbirth Educator (LCCE) and wants to help you have a healthy pregnancy, natural birth, and a happy postpartum.
Posted on Published: April 21, 2016 - Last updated: October 1, 2019
Eating pregnancy superfoods has great rewards. Yes, it’s easier to eat fast food. Yes, unhealthy foods might actually make you feel better temporarily, especially in the first trimester… ugh morning sickness .
I totally get it. However, a lot is at stake here. Us mothers need to press in because the rewards of eating the following 20 pregnancy superfoods are great . But let’s talk about WHY these pregnancy superfoods are important.
If you are planning to have a natural childbirth, you will have a better chance of achieving your goal if you can keep yourself low risk .
For example, the following common, but serious pregnancy conditions, can make a pregnancy higher risk…
When you are higher risk, the chance of having a natural birth goes down considerably. Inductions, epidurals and cesareans are used more often in high risk births.
But did you know the chances of these three conditions can be drastically reduced just by changing a few things in the pregnancy diet? (Click those links above to learn more.)
What have you got to lose? Give you and your baby the best start by learning about, exploring and enjoying the following delicious 20 pregnancy superfoods.
A quick aside before we jump into learning about the 20 amazing pregnancy superfoods. I had a bit of mommy guilt writing this list.
“Ugh, why didn’t I eat as well as I should have during pregnancy? Maybe if I had eaten better (tooth decay, adrenal fatigue, my son’s health issues, etc. etc. etc.) wouldn’t have happened!”
Some of you you might feel this same guilt. Can I stop you right there?
If you find yourself blowing off this list because it’s just too much , or are feeling bad because you’re not eating that great, here’s one thing you need to do RIGHT NOW . Ask yourself, “ What’s one thing on this list I can eat this week? ” Pick one thing and eat it. Make it happen.
You will have greater success by creating smaller, more achievable goals than trying to “do all the things” . All you need to do is pick one thing, experience some success and then add one more thing next time. Does that makes sense?
Without further delay, here are 20 wonderful pregnancy superfoods ( other than water ) that will change your pregnancy, birth, and postpartum. Enjoy!
Kale is one of my favorite pregnancy superfoods. In one cup of kale you have 4 grams of protein (that’s amazing, right?), 150 mg of calcium (which is perfect for growing a person that needs bones), 491 mg of potassium, and way more than your daily requirements of Vitamin A and K. I could go on and on.
Kale is amazing. If you eat anything on this list every day, it should be kale. Kale is great in green pregnancy smoothies or even sauted in butter. Delicious.
Spinach is another pregnancy superfood that is in the “leafy green” category. Leafy greens are so important! If there are no leafy greens on your menu, something needs to change.
Spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. I like to eat spinach in green smoothies OR steamed, then eaten with salt and vinegar.
As a former New Yorker, when I moved to the south I was horrified to discover that people eat this. But you know what? Cook it in bacon, salt them to taste, and they’re amazing. If your culture doesn’t eat these… trust me. Try them! Not only are they a pregnancy superfood, but they’re amazing.
One of my favorite things about broccoli is that it is a great source of folate. Folate, also sometimes called folic acid, is an essential nutrient for a growing baby. Without it babies can develop birth defects like spinabifida.
Folate, however, is more bio-available than the synthetic folic acid found in enriched food products and in most store bought vitamins. Bio-availability means that your body will absorb and use the folate in broccoli better than the folic acid in your prenatal vitamin.
Avocados are delicious. I eat them plain, use them to make guacamole, put in salads, and even in green smoothies for pregnancy . This nutrient dense food is high in potassium and my favorite – monounsaturated fatty acids. I feel smarter every time I eat one, don’t you? Not only is it a great pregnancy superfood, but it’s an amazing baby’s first food too.
If you are a vegetarian, spirulina is a great way to get iron in the diet. Besides iron, it is high in calcium and even contains protein! It does have an odd taste, however, but a friend of mine drinks it shook up in lemonade. I’ve always preferred spirulina in a green smoothie .
Bananas are awesome. They are cheap, easily accessible, portable, and very good for a pregnant mom and growing baby. They offer instant energy, help prevent those nasty pregnancy muscle cramps , and can even save the day by preventing those between meal morning sickness symptoms .
I like to eat bananas by themselves or in protein punch pregnancy smoothies . Feeling daring? Fry one up in bacon grease. Amazing.
Carrots, like bananas, are cheap, found at all grocery stores and quite healthy. However, lacto fermented carrots are all that and much more.
These carrots are rich in probiotics, which are an essential part of a balanced pregnancy diet . Sound bizarre? Well don’t freak out. They’re ridiculously easy to make. I used The Complete Idiot’s Guide to Fermenting Foods with great success. You can too!
Because probiotics are so important during pregnancy , yogurt, a great source of probiotics, is on this list because it is both easily accessible and delicious.
When shopping look for a yogurt without dyes and sugar. I like to eat yogurt in smoothies, with granola, or even by itself. Plain yogurt can even be a great substitute for sour cream.
TIP : Greek yogurt is higher in protein than regular yogurt and protein is key to feeling well, especially in the first trimester. Try greek yogurt!
Kombucha is a delicious fermented beverage that is increasing in popularity. It is rich in probiotics and a great substitute for soda. It’s becoming so popular that I can even buy it in my local Walmart!
Unfortunately, the average price is around $3.50 per bottle, making it an occasional treat for most. However, it is easy to brew your own at home! Try this book or even this online class to get started.
Kefir, another probiotic rich food (see a trend here?), is described as a drinkable yogurt. It’s so delicious! However, I think the best way to use this pregnancy superfood is in smoothies . It creates a rich, thick base, that anyone will love.
Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine, and proline. The collagen in bone broth will heal your gut lining and reduce intestinal inflammation ( 1 ).
Simply put vegetables (like the ones above) in a pot with a pasture raised chicken carcass, and simmer for hours. For more details head on over to wellness mama for a great tutorial .
Coconut oil is one of those really, really healthy fats that we should have daily. It can be used as a cooking oil, a dollop in your coffee or even used as a great alternative to lotion. One of my favorite things about coconut oil is the boost it offers our immune system. Coconut oil can even help make breastmilk better !
Check out some of Mother Rising’s best recipes that contain coconut oil:
If you can stomach it, eat some eggs e
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