Vegetarian pregnancy: How to ensure you’re fueling yourself and your baby’s growth and development

Nothing in this article is or should be construed as medical advice; for any medical questions, consult your healthcare professional.

Whether you’re a vegetarian or you try to eat a more plant-based diet, you may have questions about the nutrients your baby needs while you’re pregnant. Here, we share advice and easy swaps to ensure a healthy vegetarian (or vegetarian-ish!) pregnancy.

Is it safe to have a plant-based pregnancy?

Yes! According to the Academy of Nutrition and Dietetics, “a well-planned vegetarian or vegan diet can meet the nutrient needs of people from all stages of life,” including pregnancy.¹ The key? Making sure you’re getting the proper amount of nutrients.¹

A review of scientific literature published in Nutrients in 2019 confirmed that while vegetarians are at risk for nutritional deficiencies, as long as their diet provides an adequate amount of nutrients, pregnancy outcomes are similar to those who eat meat.² Additionally, a study published in International Journal of Epidemiology in 2021 concluded that ditching meat entirely increased the chances of newborns being smaller in size compared to average for their gestational ages, but these smaller birth weights were not associated with additional neonatal complications.³

Will eating vegetarian make it harder to get pregnant?

There is no evidence to suggest that vegetarianism is a cause of infertility. A 2023 review of scientific literature published in Journal of Human Nutrition and Dietetics looked at the effects of a vegetarian diet on sperm quality and female sex hormones and concluded that not eating meat had neither a positive nor a negative effect on fertility.⁴

What is the ideal vegetarian pregnancy diet?

An ideal vegetarian pregnancy diet includes a variety of foods that provide key nutrients and adequate protein.⁵ Taking a prenatal vitamin with folic acid is super important whether you are vegetarian or not.⁵ Talk to your healthcare professional or consult a dietitian to determine if you need additional supplements. For example, The American College of Obstetricians and Gynecologists (ACOG) recommends that vegetarians take a vitamin B12 supplement. B12 is commonly found in meat, poultry, fish and milk, and is essential for the fetus’s development.⁶

Pay attention to the nutrients you are consuming, many of which you can get from food you likely already enjoy daily. Ensuring you eat enough protein is key.⁵ Here, we answer some common questions about a plant-based pregnancy.

How much protein should I eat while pregnant?

According to the Physicians Committee for Responsible Medicine, anyone who is pregnant (vegetarian/vegan or not) needs to consume more protein throughout the day.⁷ If your typical protein requirement per your body weight and lifestyle is about 46 grams, you need to consume about 70 grams of protein each day while pregnant.⁷ When you think of protein, you likely think of poultry, meat and seafood.⁶ But you can find protein in lots of other great foods!

High-protein foods for pregnancy

• Beans
• Whole grains
• Vegetables
• Eggs
• Lentils
• Nuts
• Nut butters
• Tempeh
• Soy products
• Dairy products
• Quinoa
• Tofu
• Hemp seeds^5,7,8

Wait, is tofu safe during pregnancy?

Yes! Tofu is made from soy and soy contains choline, which is not found in many prenatal vitamins but is really important for your baby’s brain and spinal cord development while you’re pregnant (and may even prevent certain birth defects).⁶ Tofu also is a great alternative to meat, poultry and seafood in many dishes. Plus, tofu contains iron, another important nutrient during pregnancy.⁵

Are hemp seeds safe during pregnancy?

Yes! According to the U.S. Food & Drug Administration, “Hemp seeds can pick up miniscule amounts of THC and CBD [compounds found in cannabis plants] from contact with other plant parts, but these amounts are low enough to not raise concerns for any group, including pregnant or breastfeeding mothers.”⁹ Many people who prioritize a plant-based diet use hemp seeds as a source of vitamins, minerals, protein and essential fatty acids.⁸

How do I increase iron intake during pregnancy while vegetarian?

Iron is often found in fish, some types of red meat, and poultry, but you can find many plant-based swaps, including beans, dark leafy green vegetables, prunes (including prune juice), and cereal fortified with iron.^5,6 Cleveland Clinic recommends eating foods rich in vitamin C (such as citrus fruits, including orange juice, and peppers) to help increase iron absorption.⁵

What about other minerals and vitamins commonly found in meat? What are some good vegetarian pregnancy swaps?

• Iodine: Commonly found in chicken, seafood and beef liver, look for it in iodized table salt, fortified dairy products, fortified bread, eggs and seaweed.^6,10
• Vitamin B6: Commonly found in poultry, tuna, salmon, beef liver and pork, look for it in chickpeas, fortified cereals, bananas, oranges, cantaloupe, dark leafy greens and papayas.^6,11
• Vitamin B12: Commonly found in red meat, poultry, fish and liver, look for it in eggs, dairy products, fortified cereal, enriched soy milk, enriched rice milk and fortified nutritional yeast. As ACOG recommends, talk to your healthcare professional about taking a supplement.^6,12
• Vitamin D: Commonly found in salmon, tuna, swordfish, sardines and beef liver, it’s also in fortified orange juice, fortified milks, fortified cereal, and egg yolks.^5,13

What vegetarian prenatal vitamins should I take?

Talk to your healthcare professional about which prenatal vitamins are best for your needs. In general, some prenatal vitamins are designed for people who don’t eat meat. Your healthcare professional is in the best position to recommend which vitamins to take and how much you need for a healthy pregnancy.

Maintaining a plant-based diet while trying to conceive and throughout your pregnancy is safe and relatively simple. Take a daily prenatal vitamin and any additional supplements as recommended by your healthcare professional, and plan ahead to make sure you eat the proper amount of nutrients daily.

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