15 Best Foods to Eat During Pregnancy

Proper nutrition during pregnancy supports both maternal health and fetal development. Pregnant women need extra folate, iron, calcium, protein, and omega-3 fatty acids. These nutrient-rich foods provide the building blocks for a healthy pregnancy and baby.

The Rankings

1 🍗

Chicken Breast

284 cal · 53.4g protein · 0.0g carbs · 6.2g fat · 0.0g fiber · 1 breast (172g)

With 53.4g protein, 0.0g fiber, and 284 calories per 1 breast (172g), chicken breast delivers essential pregnancy nutrients in every bite.

2 🫘

Lentils

230 cal · 18.0g protein · 40.0g carbs · 0.8g fat · 16.0g fiber · 1 cup cooked (198g)

With 18.0g protein, 16.0g fiber, and 230 calories per 1 cup cooked (198g), lentils delivers essential pregnancy nutrients in every bite.

3 🫘

Black Beans

227 cal · 15.0g protein · 41.0g carbs · 0.9g fat · 15.0g fiber · 1 cup cooked (172g)

With 15.0g protein, 15.0g fiber, and 227 calories per 1 cup cooked (172g), black beans delivers essential pregnancy nutrients in every bite.

4 🐟

Salmon

208 cal · 28.0g protein · 0.0g carbs · 9.2g fat · 0.0g fiber · 1 fillet (170g)

With 28.0g protein, 0.0g fiber, and 208 calories per 1 fillet (170g), salmon delivers essential pregnancy nutrients in every bite.

5 🥑

Avocado

322 cal · 4.0g protein · 17.1g carbs · 29.5g fat · 13.5g fiber · 1 whole (200g)

With 4.0g protein, 13.5g fiber, and 322 calories per 1 whole (200g), avocado delivers essential pregnancy nutrients in every bite.

6 🧀

Cottage Cheese

206 cal · 25.0g protein · 6.2g carbs · 9.2g fat · 0.0g fiber · 1 cup (226g)

With 25.0g protein, 0.0g fiber, and 206 calories per 1 cup (226g), cottage cheese delivers essential pregnancy nutrients in every bite.

7 🍠

Sweet Potato

103 cal · 2.3g protein · 24.0g carbs · 0.1g fat · 3.8g fiber · 1 medium (130g)

With 2.3g protein, 3.8g fiber, and 103 calories per 1 medium (130g), sweet potato delivers essential pregnancy nutrients in every bite.

8 🌾

Quinoa

222 cal · 8.1g protein · 39.0g carbs · 3.6g fat · 5.2g fiber · 1 cup cooked (185g)

With 8.1g protein, 5.2g fiber, and 222 calories per 1 cup cooked (185g), quinoa delivers essential pregnancy nutrients in every bite.

9 🥣

Greek Yogurt

100 cal · 17.0g protein · 6.0g carbs · 0.7g fat · 0.0g fiber · 1 cup (245g)

With 17.0g protein, 0.0g fiber, and 100 calories per 1 cup (245g), greek yogurt delivers essential pregnancy nutrients in every bite.

10 🥦

Broccoli

55 cal · 3.7g protein · 11.0g carbs · 0.6g fat · 5.1g fiber · 1 cup chopped (91g)

With 3.7g protein, 5.1g fiber, and 55 calories per 1 cup chopped (91g), broccoli delivers essential pregnancy nutrients in every bite.

11 🥣

Oatmeal

154 cal · 5.3g protein · 27.0g carbs · 2.6g fat · 4.0g fiber · 1 cup cooked (234g)

With 5.3g protein, 4.0g fiber, and 154 calories per 1 cup cooked (234g), oatmeal delivers essential pregnancy nutrients in every bite.

12 🥜

Almonds

164 cal · 6.0g protein · 6.1g carbs · 14.0g fat · 3.5g fiber · 1 oz (28g)

With 6.0g protein, 3.5g fiber, and 164 calories per 1 oz (28g), almonds delivers essential pregnancy nutrients in every bite.

13 🥬

Spinach

7 cal · 0.9g protein · 1.1g carbs · 0.1g fat · 0.7g fiber · 1 cup raw (30g)

With 0.9g protein, 0.7g fiber, and 7 calories per 1 cup raw (30g), spinach delivers essential pregnancy nutrients in every bite.

14 🍞

Whole Wheat Bread

81 cal · 4.0g protein · 14.0g carbs · 1.1g fat · 1.9g fiber · 1 slice (28g)

With 4.0g protein, 1.9g fiber, and 81 calories per 1 slice (28g), whole wheat bread delivers essential pregnancy nutrients in every bite.

15 🍌

Banana

105 cal · 1.3g protein · 27.0g carbs · 0.4g fat · 3.1g fiber · 1 medium (118g)

With 1.3g protein, 3.1g fiber, and 105 calories per 1 medium (118g), banana delivers essential pregnancy nutrients in every bite.

Quick Comparison Table

Here is a side-by-side nutritional comparison of all the foods on this list:

#	Food	Calories	Protein	Carbs	Fat	Fiber
1	🍗 Chicken Breast	284	53.4g	0.0g	6.2g	0.0g
2	🫘 Lentils	230	18.0g	40.0g	0.8g	16.0g
3	🫘 Black Beans	227	15.0g	41.0g	0.9g	15.0g
4	🐟 Salmon	208	28.0g	0.0g	9.2g	0.0g
5	🥑 Avocado	322	4.0g	17.1g	29.5g	13.5g
6	🧀 Cottage Cheese	206	25.0g	6.2g	9.2g	0.0g
7	🍠 Sweet Potato	103	2.3g	24.0g	0.1g	3.8g
8	🌾 Quinoa	222	8.1g	39.0g	3.6g	5.2g
9	🥣 Greek Yogurt	100	17.0g	6.0g	0.7g	0.0g
10	🥦 Broccoli	55	3.7g	11.0g	0.6g	5.1g
11	🥣 Oatmeal	154	5.3g	27.0g	2.6g	4.0g
12	🥜 Almonds	164	6.0g	6.1g	14.0g	3.5g
13	🥬 Spinach	7	0.9g	1.1g	0.1g	0.7g
14	🍞 Whole Wheat Bread	81	4.0g	14.0g	1.1g	1.9g
15	🍌 Banana	105	1.3g	27.0g	0.4g	3.1g

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Summary and Recommendations

The foods listed above represent some of the best choices for foods during pregnancy. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.

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