9 Delicious Snacks Rich In Folic Acid To Eat When You’re Pregnant

Folic acid is so important to your baby's growing brain, and it's good for mama-to-be too! Check out my favorite snacks rich in folic acid below to keep that outer pregnant mama glow shining.

When I was pregnant with my daughter, my prenatal vitamin was a ritual, but I also tried to include snacks rich in folic acid. Folic acid, also known as folate, is powerful for babies’ development, and most prenatal vitamins just don’t have enough, you need it from food too. I was determined to make sure I could give everything to growing that baby. I know you are determined too which is why I’ve made it easier on you. Check out my favorite snacks rich in folic acid below to keep that outer pregnant mama glow shining.

Why is Folic Acid So Important For Pregnant Women Or Women Trying To Get Pregnant

Your baby is forming, developing and growing strong! According to the National Institute of Health, getting plenty of Folic Acid both before and during pregnancy is essential for your baby’s development. Folic acid is a B vitamin that helps to decrease neural tube defects, which are birth defects that affect baby’s brain, spine or spinal cord. The bulk of this development happens in the first month of pregnancy, but it is also to have plenty of folic acid throughout pregnancy.

9 Delicious Snacks Rich In Folic Acid To Eat When You’re Pregnant

Now we get to talk about the fun part, the snacks rich in folic acid! These snacks will leave you satisfied, and happy knowing baby is getting the vitamins they need to grow.

1- Avocado Toast- Avocado has so many things going for it, that these green fruits should be making a regular appearance on your plate. Not only are they rich in folic acid, but they also contain omega fatty acids which are also good for you and baby. Many whole grain slices of bread are also now fortified with folic acid. You can make this delicious no-cook avocado pasta or this homemade Guacamole with Goat Cheese.

homemade guacamole goat cheese; snacks rich in folic acid

2- Almonds, Peanuts, and Sunflower Seed Trail Mix- Trail mix full of nuts and raisins was always something I carried when pregnant. It’s super easy to throw in your purse and your fav nuts and seeds come packed with folic acid. You can make this Roasted Chick Pea Snack Mix ahead of time.

3- Mango- If you’re craving something sweet, try snacking on mango for a hefty dose of folic acid. While this sweet fruit tastes best fresh, you can also find dried mango to throw in your purse. Many dried mango pieces are coated in sugar, so watch carefully for dried mango without the extra sugar to keep this snack healthy. (I’ve bought healthier dried mango at a Costco near me without extra sugar, but all locations vary.)

4- Sugar Snap Peas And White Bean Dip- Sugar snap peas, and their cousin snow peas are peas with an edible pod perfect for snacking. I like to keep a big bag in my fridge for lunch and snacking all week. These peas easily dip in any dip and are rich in folate, but my favorite for a double dose of folic acid is a white bean dip.

Related: 10 Healthy Snacks for Pregnant Women to Keep You Going Through the Day

5- Oranges- Fresh is best when it comes to oranges, which are super rich in folate. IF you’re having trouble with the pulp, a glass of orange juice also is rich in folate just be more careful about your sugar intake.

6- Broccoli And Hummus- Leafy greens help boost your folate intake. Try preparing broccoli with a side of hummus or your favorite dip. While chickpeas aren’t super high in folate, they do pack some extra. If you’re skeptical of hummus you should try my favorite flavor, roasted red pepper, for a sweeter but still savory dip. Yum!

7- Low Sugar Cereal- While it’s not my personal fav choice, I know many people love a small bowl of cereal as a snack. Many versions of cereal are fortified with folic acid, so look for a low in sugar version for a portable snack.

8- Boiled Eggs- Boiled eggs are a super easy idea to keep handy in the fridge. Now only are eggs rich in folate, they pack a protein punch to keep you satisfied for a snack or a quick breakfast on the go. Need ideas? Check these 20 egg recipe ideas suggested by our readers.

9- Cantaloupe With Raspberries- Long championed by healthy food enthusiast, Cantaloupe is rich in folic acid perfect for snacks. When picking a ripe cantaloupe, trying smelling it to see if you catch a fruity smell to pick the best one! Raspberries are also a healthy snack for pregnancy.  Most berries are a good source of folic acid, and raspberries are simply divine when paired with cantaloupe.


What was your favorite pregnancy snack? Are there any snacks rich in folic acids that are your favs? Tell me in the comments!


8 thoughts on “9 Delicious Snacks Rich In Folic Acid To Eat When You’re Pregnant”

  1. This is good to know. One thing to consider is that some people with “variances” in their MTHFR can have some issues with folate/folic acid.

  2. I am passed this point in my life, I wish I’d known about some of these things when I was pregnant pretty sure I would’ve eaten almost all of them.

  3. I love the idea of actually eating your folic acid, Kristy! We all know how important getting enough of it is when pregnant, but getting it from actual foods is so much more digestible. Great post!

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