Top10 High Protein Snacks For Pregnant

Top10 High Protein Snacks For Pregnant

Table of Contents


Pregnancy is a critical time when pregnant women should use appropriate snacks so that their health and the fetus’s health are not compromised. This is why suitable snacks for pregnant women have received the attention of nutritionists. All pregnant women should pay special attention to their nutrition and use High Protein Snacks for pregnancy in their diet.

In this article from Drhealthandbeauty magazine by Dr. Sanaz, we discuss the Top 10 High Protein Snacks for Pregnant Women.


Top10 High Protein Snacks

1 – Milk

Milk is first on the list of top 10 high-protein snacks for pregnant women.

Milk and other dairy products are rich sources of calcium, phosphorus, vitamins A and B2, and High Protein Snacks For Pregnant. These materials strengthen the child’s teeth, bones, health, and beauty. You may also be interested in reading the article “Preventing Pregnancy Tooth Decay“. A sufficient amount of calcium during pregnancy can reduce the possibility of preeclampsia in pregnancy.

In case of calcium deficiency in the mother, the fetus will use the calcium sources of the mother’s bones to grow bones, which will cause problems in the mother. Experts recommend Nutrient-dense food and daily consumption of 3 to 4 units from the dairy group. The nutritional value of a glass of low-fat milk or yogurt, 45 to 60 grams of breakfast cheese, or a glass and a half of ice cream is equal to one food unit from this group.

In addition to milk itself, all milk products include yogurt, ice cream, cheese, buttermilk, and curd from this family and can be consumed by the mother during pregnancy. You can eat milk alone or in other foods such as porridge or rice pudding.

Make sure to use pasteurized dairy products. Consumption of curd can also be helpful during pregnancy, but you must make sure to use pasteurized curd and boil it for half an hour before consuming it. If consuming milk causes bloating or stomach pain, you are probably sensitive to lactose in milk. Instead of consuming milk, you can meet your daily needs from other dairy sources, such as yogurt and cheese.


Top10 High Protein Snacks For Pregnant1

2 – Legumes and nuts:

Legumes and nuts are second in the top 10 high-protein snacks for pregnant women.

They are also high in fiber, iron, and folate, which are important nutrients during pregnancy.

It is considered another source of protein, and some suggestions for getting protein from nuts and legumes during pregnancy are as follows:

Half a glass of raw tofu, firm: 20 grams

  • A glass of cooked lentils: 18 grams
  • A cup of cooked black beans: 15 grams
  • A cup of cooked red beans: 13 grams
  • A glass of cooked pinto beans: 12 grams
  • Two tablespoons of soft peanut butter: 8 grams
  • 28 grams of roasted peanuts: 7 grams
  • A glass of plain soybeans: 6 grams.


Just be mindful of portion sizes to avoid consuming excessive calories.

Top10 High Protein Snacks For Pregnant2

3 – Apple, peanut butter, and crackers

The best snacks for pregnant women are a combination of things from at least two food groups.

Nutritional food and Suitable snacks for pregnant women are rich in protein, fiber, and healthy fats and keep them whole.

Apply 1 or 2 tablespoons of peanut butter on sliced apples and cereal crackers and enjoy these snacks, which are suitable for pregnant women.

This is one of the High Protein Snacks For Pregnant that Preggers can enjoy.

Top10 High Protein Snacks For Pregnant3
Top10 High Protein Snacks For Pregnant3
Top10 High Protein Snacks For Pregnant3

4 – Yogurt with nuts and fruit is one of the suitable snacks for pregnant women.

Consuming three servings of low-fat dairy products daily helps pregnant women and developing fetuses to have strong and healthy bones and teeth because consuming dairy products provides the calcium needed by pregnant women and fetuses.

 Greek yogurt has more protein and sugar than plain yogurt, and it is a High-protein snack for Pregnant, but both types of yogurt are healthy.

Adding 1-2 tablespoons of nuts to yogurt will give you more protein and fiber, and it is a suitable snack for pregnant women. If you add some fruits, peaches, or berries to yogurt, you will enjoy more benefits for your health and beauty.


Opt for low-fat or fat-free options to limit saturated fat intake.

Top10 High Protein Snacks For Pregnant4

5 – Half a tuna sandwich

Research shows that eating two to three servings of fish during the week is beneficial for pregnant women who are mother-to-be. Tuna is rich in protein and omega-3 and is low in mercury. Omega-3 fish is beneficial for the development of the baby’s brain. Tuna fish and some sweet crackers are the best snacks for pregnant women.

However, pregnant women should avoid high-mercury fish like swordfish, king mackerel, and tilefish.

Top10 High Protein Snacks For Pregnant5

6 – Smoothie is a suitable snack for pregnant women.

Blending protein powder with fruits, vegetables, and dairy or plant-based milk can create a convenient and nutritious snack.

All pregnant women should eat milk or yogurt at least once daily; this is necessary for health. Add berries, bananas, spinach, or celery to your milk or yogurt for more vitamins and fiber. If you add a spoonful of peanut butter to the smoothie you have prepared, the amount of protein you receive will increase;

as you know, peanut butter is High Protein Snacks For Pregnant, and it is advantageous and has high nutritional value, also by adding some cocoa powder, you can make a chocolate smoothie that is not too sweet.

Top10 High Protein Snacks For Pregnant6
Top10 High Protein Snacks For Pregnant6

7 – Hummus with vegetables and whole-grain bread

This snack is suitable for pregnant women and is a rich fiber and filling source. You can buy ready-made hummus from any supermarket and eat it with chopped celery or carrots.

 Hummus is rich in protein; when mothers-in-waiting eat it with whole-grain bread and vegetables, more fiber will reach their body. That is why this snack is one of the hearty snacks, rich in protein and fiber, and is very useful for pregnant women.

Top10 High Protein Snacks For Pregnant 7

8 – Cheese and walnuts are suitable snacks for pregnant women

All kinds of cheeses are rich in protein, and walnuts and other nuts are also rich in calcium and fiber, which is why this snack has the most benefits for babies and pregnant women. Pregnant women can eat cheese, walnuts, and whole grain crackers, so their diet is high in protein snacks for pregnant women and rich in fiber and calcium.

Top10 High Protein Snacks For Pregnant 8

9 – Lean meat

Lean beef and chicken are excellent sources of high-protein snacks for pregnant women. Beef is also rich in iron, choline, and other B vitamins, which you will need in higher amounts during pregnancy.

Make sure they are cooked thoroughly to avoid the risk of foodborne illness.

Iron is an essential mineral used by red blood cells as part of hemoglobin. As your blood volume increases, you will need more iron. This is especially important in the third trimester of pregnancy.

Low iron levels in early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weight and other complications.

Top10 High Protein Snacks For Pregnant 9

10 – Cereals

Eating whole grains fully meets the body’s need for extra calories during pregnancy, especially during the second and third trimesters. Whole grains have fiber, vitamins, and plant compounds, unlike refined grains.

Oatmeal and quinoa are also High Protein Snacks For Pregnant, which are necessary to consume during pregnancy. In addition, whole grains are generally rich in B vitamins, fiber, and magnesium. All these are often lacking in the diet of pregnant women.

Top10 High Protein Snacks For Pregnant 10

How much protein does a pregnant woman need to consume daily?

Nutritional needs are different. Typically, they are determined by body weight, which changes rapidly during pregnancy. Pregnant mothers should consume 0.88 to 1.1 grams of protein per kilogram of their weight daily during the entire pregnancy period, according to their variable weight. 

Note that the increase of this protein should be accompanied by an increase in total calories to meet the growing needs of the fetus.

The best way to increase protein intake for pregnant women is through protein-rich foods such as eggs, chicken, fish, and beans. In addition to protein, these foods contain other nutrients, such as iron and vitamin B12, which are essential for pregnancy and fetal health.

Most expectant mother women regularly consume more than they should, so you probably do not want a problem during pregnancy. In that regard, reading the article “Is it ok to lose weight while pregnant if overweight?” will be beneficial. If you do not eat meat, you can get your needs from other sources, including dairy, beans, eggs, or produce.

Weight loss, muscle loss, frequent reductions and extreme energy consumption can cause insufficient intake in the diet.


What are the benefits of eating protein-rich snacks during pregnancy?

Eating protein-rich snacks during pregnancy can have several benefits for the mother and the developing fetus:
  1. It supports the development of the fetus.
  2. Helps manage blood sugar levels: Protein-rich snacks can help reduce the risk of gestational diabetes and improve the mother’s overall health.
  3. Increase satiety: Protein is more readily absorbed than fat or carbohydrates, making pregnant women feel fuller for longer and decreasing the chance of overeating or gaining too much weight.
  4. Provides essential nutrients such as iron, calcium, and omega-3 fatty acids.
  5. It supports the growth and repair of maternal tissue, including the growth of the uterus and breasts.
  6. It may reduce the risk of preeclampsia (a serious condition featuring high blood pressure and organ damage).
  7. Helping to produce breast milk
Top10 High Protein Snacks For Pregnant

Is it safe to consume shakes or protein bars during pregnancy?

It depends. While some protein powders and shakes may be safe during pregnancy, some contain herbs or high amounts of protein, caffeine, and sugar that may harm you and your baby.
When choosing shakes or protein bars during pregnancy, it’s important to look for products that are specifically designed for pregnant women or are labeled pregnancy-safe.

Importantly, avoid products containing ingredients such as high levels of caffeine, excessive amounts of certain vitamins or minerals (especially vitamin A, which is harmful in high doses during pregnancy), artificial sweeteners, or other potentially harmful additives. do.

Protein shakes and powders are considered supplements, so they are not regulated like food or medicine, and their safety has not been tested for pregnant women. 

Eating a variety of protein-rich foods is the best way to meet your protein needs and the health and beauty of you and your baby. Additionally, if you have any concerns, it’s always best to talk to your healthcare provider before consuming protein shakes or powders.



What you eat during pregnancy affects your energy and health. It may also affect your child’s health, beauty, and growth.

The amino acids that makeup protein are the building blocks of your body’s cells and your baby’s body. Getting enough protein is very important throughout pregnancy. However, it is especially vital in the second and third trimesters of pregnancy, and using high protein snacks for pregnant women can significantly affect it.

The body is different from the body, and as a result, people’s pregnancy is different. You should talk to your doctor to find the best pregnancy diet for you and your baby.

Share in :
Explore more
Is it ok to lose weight while pregnant if overweight? by dr.sanaz
How To Deal With Fatigue From Iron Deficiency?

Leave a Reply

Your email address will not be published. Required fields are marked *

Author and specialist

Dr. Majid Zahrabi,


  • Board Certified Neurosurgeon
  • DHA certificate holder
  • Plantation certificate holder, France
  • Certified holder of Discogol, France
  • A pioneer in the non-surgical treatment of disc herniation in the Middle East and CIS countries.
  • Under the training and coaching of Professor Jacques Theron (founder of Discogel Therapy) since 2008
  • More than 400 successful cervical and 1300 lumbar discogel injections
  • Trained and certified several neurosurgeons and spine surgeons in the Middle East and CIS countries for the treatment of Discogel
  • Strong belief in patient-centered care planning and participation
  • Neurosurgeon and spine surgeon at Imam Khomeini and Amir Mazandarani Hospital, Sari, Iran, with more than 430 surgeries annually, 2000-2011
  • Neurosurgeon and spine surgeon at Farmaniyeh, Nikan and Yas Sepid Hospital, Tehran, Iran, with more than 400 surgeries annually, 2011-2012
  • Neurosurgeon at Iranian Hospital, Dubai, 2022-2023
  • Since 2015, he has been working as a reference doctor for the treatment of intervertebral disc herniation with Discogel and has trained many doctors of spine-related specialties in various countries of the Middle East and CIS in person/practically and online.



  • Individual training sessions under the direct supervision of Professor Jacques Theron in Discogel treatment, 2008-2020
  • Training sessions under the supervision of Professor Thierry Boye on spinal implants, 2007
  • Participation and presentation in several national and international medical and neuro-spinal conferences
  • Board certificate by Iran Neurosurgery Board, 2001
  • Neurosurgery assistant training course, Isfahan University of Medical Sciences, Isfahan, Iran, 1996-2001 (In 2001, he graduated from Isfahan University of Medical Sciences with the first rank in the country.
  • His thesis the titled:The Application of human amniotic membrane in repair of dura matter in dogs.” ( It was happening for the first time in the world. )
  • General medical education, Tabriz University of Medical Sciences, Tabriz, Iran, 1984-1993


Published books:

  • CT scan of the brain for doctors
  • Etiology and treatment of painful spine disorders
  • Atlas of diagnosis, prevention, and treatment of spine disorders
  • The most common mistakes in the treatment of spinal disorders
  • Reading brain CT scan in simple language (3rd place in the book of the year)
  • Treatment of head and spine injuries

Publications and articles:

  • Bacteriostatic and bactericidal effects of DISCOGEL® (https://www.researchgate.net/)
  • Muscle recovery, reduction of pain, and improvement of movement strategies in patients with lumbar discopathy after injection of Discogel.
  • The article on the initial results of the treatment of intervertebral disc herniation with discogel injection, which won the second-best poster rank at the Pan Arab International Congress of Interventional Radiology (March 14-16, 2015) and was accepted for presentation at the Chicago Pain Congress.
  • The use of human amniotic membrane in dura mater repair in dogs, a study for the first time in the world.



  • Annual Congress of Physiotherapists of Iran, 2019
  • Chicago International Pain Congress, 2019
  • Iran International Pain Management Congress, 2018
  • Annual Congress of Physiotherapists of Iran, 2018
  • Presentation of Discogel as an innovative solution for the treatment of spinal disc herniation in Armenia for orthopedic specialists and neurosurgeons, 2017
  • First Live Workshop and Seminar on Minimally Invasive Disc Therapy (DISCON), 2017
  • Presentation of Discogel as an innovative solution for the treatment of spinal disc herniation in Azerbaijan for orthopedic specialists and neurosurgeons, 2016
  • Seminar of Iranian official managers, 2016
  • Presentation of Discogel as an innovative solution for the treatment of spinal disc herniation in Tajikistan for orthopedic specialists and neurosurgeons, 2016
  • International Neurological Intervention Congress in Iran, 2014
  • Educational seminar for nurses on treatment approaches for head and spine trauma, 2014
  • Educational seminar for general practitioners on treatment approaches for head and spine trauma, 2014
  • Speech at the Retraining Seminar for General Practitioners and Specialists in Dubai (Discon) in 2017
  • Speech in the internal retraining courses of Irani Hospital, Dubai
  • Holding lecture sessions and practical workshops on the treatment of intervertebral disc herniation with discogel injection in Azerbaijan, Tajikistan, Ukraine, Oman, and Armenia during the years 2015 to 2021.
  • Giving a lecture and holding a practical workshop for neurosurgeons in Vietnam at Ho Chi Minh City University in 2023

Dr. Majid Zohrabi started treating his patients in Dubai in 2022 and continues his activities in private medical centers in the UAE.