Nutrition & Exercise

18 Healthy Pregnancy Snacks (All Around 300 Calories Or Less!)

Instead of reaching for a pint of cookie dough next time you need a snack, try one of these healthy and nutritious mini-meals. They’re approximately 300 calories (the sweet spot for pregnancy snacks, since you’ll want to add about one or two of them per day in the second and third trimesters). Each will make you feel satisfied without the guilt, and they’re packed with nutrients to give you and baby the energy to get through the day.

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Hummus, raw veggies and pita

Love dipping? Chop some of your favorite veggies, unwrap some pita bread and go to town.

The calorie breakdown
Hummus: 140 calories for two ounces (we used Sabra Original hummus)
Raw veggies: 30 calories for one cup of baby carrots, 0 for celery
Pita bread: 150 calories for one pita (Toufayan whole wheat pitas)

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Mixed berry smoothie

Thick, creamy and sweet, you’ll get the satisfaction of slurping up a milkshake — just without all the calories (and the sugar crash!).

The calorie breakdown
Mixed berries: 70 calories for one cup of frozen mixed berries (Dole Frozen Mixed Berries)
Blackberries: 90 calories for one cup (Dole Frozen Blackberries, unsweetened)
Skim milk: 90 calories for one cup (Organic Valley Nonfat Milk)

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Baked potato with yogurt and chives

Okay, so we know it’s not your typical afternoon snack, but the creamy, rich mix of the potato with yogurt (in place of sour cream), will satisfy any craving (even one for fatty French fries!).

The calorie breakdown
Potato:
281 calories for a baked potato with skin (no salt)
Yogurt: 32 calories for ¼ cup of plain, Greek yogurt (Fage 0%)
Chives: 1 calorie for one tablespoon chopped, raw chives

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Banana and peanut butter

A midday banana and peanut butter treat is the perfect pick-me-up. You get in fruit and protein servings in one fell swoop.

The calorie breakdown
Banana: 105 calories for one medium banana
Peanut butter: 190 calories for two tablespoons (we used Jif All-Natural Creamy Peanut Butter)

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Cottage Cheese with fresh fruit

With 16 grams of protein and 10 percent of your daily calcium, cottage cheese is a nutritious go-to snack during pregnancy (and don’t worry, it’s pasteurized!). Add a little fruit for sweetness.

The calorie breakdown
Cottage cheese: 270 calories for 1 and ½ cup (1 percent Friendship Cottage Cheese)
Strawberries: 49 calories for 1 cup of halved strawberries (about 152 grams)

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Dried fruit and nuts

Prepackaged trail mix sounds like an easy on-the-go snack, but be careful you’re not overdoing it on the sodium. Instead, get a lightly salted or totally unsalted mix of dried fruits and nuts — they pack a heart-healthy punch and will keep you feeling fuller and longer than a carb-heavy snack would.

The calorie breakdown
Dried fruits and nuts: 300 calories for ½ cup (Kar’s cranberry almond delight)

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Sorbet with fresh fruit

We know it’s tempting to head straight for the rocky road, but instead of taking in a ton of empty calories, have a refreshing fruit-flavored sorbet with fresh fruit as toppings.

The calorie breakdown
Sorbet:
100 calories for ½ cup (TCBY nonfat and non-dairy sorbet)
Blueberries: 84 calories for 1 cup of raw blueberries
Mixed fruit: 76 calories for a peach, pineapple, pear, grape and cherry fruit cocktail (canned, water-packed cocktail)

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Popcorn

Skip the movie theater popcorn and make your own at home to save calories — and avoid the butter-and-salt bloat! To make it taste like gourmet, add some grated Parmesan to the top. Yum!

The calorie breakdown
Popcorn: 120 calories for 8 cups of popped popcorn (Orville Redenbacher’s Smart Pop)
Parmesan cheese:   216 for ½ cup of grated Parmesan cheese

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Whole grain cereal

Surprise! Cereal isn’t just a breakfast thing. Pour yourself a bowl anytime you’re craving a crunch. Make sure it’s whole grain: you can get as many as 9 grams of protein, 8 grams of fiber and 16 grams of whole grains in every bite (score!).

The calorie breakdown
Cereal: 200 calories for 1 cup (Kashi GOLEAN Crunch)
Skim milk: 90 calories for one cup (Organic Valley Nonfat Milk)

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Salsa and chips

Salsa is loaded with fresh tomatoes and veggies. Pair yours with baked chips, or if you want to go even healthier, dip in carrots, zucchini or even radishes.

The calorie breakdown
Salsa: 40 calories for ½ cup of salsa (Tostitos Chunky Salsa, Medium)
Chips: 240 for 32 chips (Tostitos Oven Baked Scoops)

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Avocado and crackers

You’ll get tons of heart-healthy, unsaturated fat from an avocado. We love it with whole grain crackers for a healthier take on chips and guacamole.

The calorie breakdown
Avocado: 160 calories for half an avocado
Crackers: 140 for 15 crackers (Multigrain Wheat Thins)

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Whole grain waffle with peanut butter

Another breakfast snack you can enjoy later in the day? Waffles! We love ‘em right out of the toaster, when they’re still hot, with a scoop of peanut butter (protein!).

The calorie breakdown
Whole grain waffle: 104 calories for one round waffle
Peanut butter: 190 calories for two tablespoons (Jif All-Natural Creamy Peanut Butter)

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Yogurt and fresh fruit

It’s quick and simple to pack for the office. We recommend Greek yogurt, since it’s a great source of calcium.

The calorie breakdown
Yogurt: 100 calories for one container (Fage Greek Yogurt 0%)
Strawberries: 49 calories for 1 cup of strawberries cut in half (about 152 grams)
Kiwi: 42 calories for 1 cut-up kiwi
Peaches: 61 calories for 1 cup of peach slices

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Hard-boiled egg with crackers

While it won’t win an award for best-smelling snack (maybe keep this one at home), a hard-boiled egg is loaded with 2 percent of your daily calcium, 6 percent of your daily vitamin A and 6 grams of protein. It’s a total win for moms-to-be.

The calorie breakdown
Hard-boiled egg: 154 calories for 2 large cooked hard-boiled eggs
Crackers: 140 for 15 crackers (Multigrain Wheat Thins)

 

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Sweet potato chips

The potassium and magnesium in sweet potatoes help control your blood pressure (so you even reduce your risk of pregnancy complications), and they’re a tasty, crunchy snack you can feel good about eating.

The calorie breakdown
Sweet potato chips:
288 calories for 48 chips (Good Should Taste Good Sweet Potato Chips)

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Apple, almonds and cheese

Say hello to the snack-time triple threat. You’ve got something crunchy, something tart and something creamy, plus a dozen nutrients to keep your energy up all afternoon. (Don’t freak out: Babybel is pasteurized and totally safe for pregnant women.)

The calorie breakdown
Apple: 116 calories for a medium-sized apple (skin on)
Almonds: 104 calories for 15 raw, unsalted almonds
Cheese: 50 calories for one mini cheese wheel (Babybel Light cheese)

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Oatmeal, walnuts and raisins

Load up on fiber! It’s great for your digestive system and will keep you full longer than a bag of Cheetos will.

The calorie breakdown
Oatmeal: 160 calories for one low-sugar packet (Quaker Weight Control Instant Oatmeal, maple and sugar)
Raisins: 42 calories for one miniature box of seedless raisins
Walnuts: 92 ½ calories for 7 halves, unsalted

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Whole wheat bagel and almond butter

You don’t have to ditch bagels just because you’re expecting. Just substitute whole wheat for your typical plain, and stick to half. It’s fibrous, filled with proteins and comes without all the saturated fat (score!). Skip the cream cheese and try nut butter in its place. 

The calorie breakdown
Whole wheat bagel: 160 calories for one half (whole wheat bagel from Dunkin’ Donuts)
Almond butter: 101 calories for one tablespoon (plain, unsalted almond butter)

Plus, More from The Bump:

Foods to Avoid During Pregnancy

Checklist: Daily Nutrition

Easy Pregnancy Exercises

 

 

By Kylie McConville