A well-planned vegetarian or vegan diet can provide all the nutrients you and your growing baby need during pregnancy. The key is making sure you're getting enough protein, iron, calcium, vitamin B12, vitamin D, and other essential nutrients through a mix of healthy foods, fortified products and, when needed, supplements.
Here's what you need to know to make sure you and your baby are getting everything you need nutritionally.
Can I still follow a vegetarian or vegan diet when I'm pregnant?
Yes. Vegetarians and vegans can have perfectly healthy pregnancies and babies.
Don't be surprised if you come across well-meaning naysayers, though. There are still plenty of misconceptions about vegetarian and vegan diets during pregnancy.
Why is there any concern at all? Some of the most vital baby-boosting nutrients are more easily found in meats and other animal products. But it's still a cinch to get them from other foods.
"I've been vegan most of my life and am having a completely healthy pregnancy," says What to Expect Community mom camilleolivia. "Like any diet, it takes intentionality around getting nutrients, but there's no reason you can't do it!"
Get more expert advice and connect with other vegetarian and vegan expecting moms in the What to Expect app.
What nutrients will I need when I'm pregnant and vegan or vegetarian?
You'll want to be mindful of your protein, calcium, iron, vitamin B12, and vitamin D intake when you're expecting and following a vegetarian or vegan diet.
Protein
Pregnant women need more protein than ever because this essential nutrient helps build your baby's cells and tissues and supports healthy growth.
If you're a vegetarian who eats dairy and eggs, you may already get what you need from those protein-rich sources. "Greek yogurt and eggs are my go-to foods for protein," says Community mom TessaAFM.
If you're vegan or worried you're not getting enough, there are plenty of plant-based protein sources to emphasize in your diet.
How much: at least 75 grams per day (depending on your individual needs)
Best plant-based protein sources for vegans or vegetarians during pregnancy:
- Split or green peas
- Chickpeas
- Black, navy, kidney, or pinto beans
- Quinoa
- Bulgar, buckwheat, and whole-wheat couscous
- Oatmeal
- Whole-wheat pasta
- Whole-grain cereals and breads
- Nut butters
- Walnuts, cashews, pistachios, almonds, Brazil nuts, and pine nuts
- Soy milk
- Tofu
- Tempeh
- Lentils
- Hemp seeds
- Edamame
- Miso
"I've been loving sunflower butter for snacking on apple slices and toast," says Community mom glowingbehemoth. "I get tired of peanut butter, so it's a nice change."
Calcium
Calcium is key during pregnancy for building your baby's bones, muscles, heart, and nerves, especially during the third trimester. In fact, it's so essential that if you don't get enough from your diet, your body will pull calcium from your bones, which may increase your risk of osteoporosis later in life.
If you're vegetarian, dairy products like yogurt, milk, and cheese are excellent sources. But no matter your diet, plenty of plant-based sources can help you meet your calcium needs. Your practitioner may also suggest that you add a calcium supplement for extra insurance.
How much: 1,000 mg per day
Best calcium sources for vegans or vegetarians during pregnancy:
- Green, leafy vegetables
- Soy milk
- Tofu
- Calcium-fortified orange juice
- Yogurt
- Milk
- Cheese
Iron
Your blood volume increases by nearly 50% during pregnancy to support you and your developing baby, and iron is required to make the extra red blood cells. Not getting enough? Low iron can result in anemia, which, left untreated, may lead to preterm labor and low birth weight.
Vegetarians and vegans aren't alone in needing to be conscious of iron levels during pregnancy. Even red-meat eaters can have a hard time getting enough from their diets while expecting.
One simple way to get what you need is to take an iron supplement, which your practitioner may recommend in addition to your prenatal vitamin after week 20 (or earlier, if routine testing shows your iron stores are low). It's a good idea to also chow down on iron-rich foods.
How much: About 27 mg
Best iron sources for vegans or vegetarians during pregnancy:
- Beans
- Edamame
- Soy products
- Oat bran
- Barley
- Quinoa
- Bulgur
- Pumpkin seeds
- Dried fruit
- Spinach, collard greens, or kale
- Hemp seeds
- Chickpeas
- Green peas
- Cocoa powder
- Seaweed
"I'm vegetarian, and this will be my third pregnancy," says Community mom src-mommy. "The only issue that has come up in the past was I have to keep up my iron. Eating more green leafy foods, specifically spinach, has helped me."
Vitamin B12
Vitamin B12 partners with folic acid to aid healthy fetal brain development. It's also needed to make red blood cells and DNA. A deficiency has been linked to neural tube defects, as well as increased risk of preterm labor.
Although vitamin B12 deficiency is uncommon, vegetarians and particularly vegans may not get enough because it's naturally found almost exclusively in foods that come from animals. Ask your practitioner if you need more than what's provided in your prenatal vitamin. If necessary, they can recommend a supplemental B12 as well as folic acid — and ensure you're not getting too much of a good thing.
How much: 2.6 mcg per day
Best vitamin B12 sources for vegans or vegetarians during pregnancy:
- Vitamin B12-fortified plant milks
- Fortified cereals
- Fortified meat substitutes
- Nutritional yeast
Vitamin D
This vital vitamin helps build and maintain healthy teeth and bones. Severe deficiency has been linked to complications, including congenital rickets (a condition that causes the bones to weaken, leading to poor growth and skeletal deformities), as well as bone fractures in newborns.
How much: 600 IU a day
Best vitamin D sources for vegans or vegetarians during pregnancy:
The best dietary sources of vitamin D are milk and fish. If neither are part of your diet, a few minutes of sun exposure each day helps your body produce vitamin D, although that can be difficult if you have darker skin, live in a less sunny climate, or don't get outdoors a lot.
Fortified soy milk, cereals, and orange juice provide some vitamin D, but often not enough to meet your needs during pregnancy. Ask your practitioner whether you should have your vitamin D levels checked and whether you would benefit from a supplement.
How will a vegetarian or vegan diet affect my baby?
Your vegetarian or vegan diet shouldn't negatively affect your baby, as long as it's well planned and provides all the nutrients you both need. Be sure to:
- Eat a well-balanced pregnancy diet that includes plenty of the above nutrients.
- Take your prenatal vitamin every day.
- Visit your practitioner for all of your regular prenatal appointments, and don't hesitate to share any symptoms that concern you. Your practitioner will monitor you for any potential issues and ensure you're not deficient in the nutrients you need.
What if I crave meat while I'm pregnant?
Given all those changes in hormones, lots of expecting moms find that their tastes in foods change somewhat or even a lot in pregnancy. And meat cravings are common — even if you haven't eaten it in years.
If you feel okay making an exception during pregnancy, that's perfectly fine. You can return to a vegetarian or vegan diet after your baby is born if you choose. You might also decide to add fish, eggs, or dairy to your diet, if you don't eat them already. But again, it's not necessary.
If you'd rather stick with your current eating pattern, focus on satisfying, protein-rich foods, which may help curb cravings.
"A good tofu scramble with toast sounds like heaven right now at 2 am," says Community mom Olivia-alma0122.
Can I stay vegetarian or vegan while I'm breastfeeding?
Yes, you can stick to your vegetarian or vegan diet if you're breastfeeding.
However, if your diet may be low in certain nutrients (such as vitamin B12, zinc, or calcium), or if your baby was born prematurely or has certain health concerns, your practitioner might recommend additional supplements while breastfeeding.
If you decide to feed your baby a vegetarian or vegan diet once she starts solids, work with your pediatrician to make sure she's getting all the nutrients she needs.
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