Peanuts are a nutrient-dense legume offering folate, iron, protein, and healthy fats, making them a convenient and satisfying snack during pregnancy. Current guidance generally supports including peanuts in a balanced pregnancy diet unless you have a known allergy.
Why it's good in pregnancy
Peanuts provide folate to support your baby's neural tube development along with plant-based protein and iron to aid tissue growth and blood production. They're also a good source of choline for brain development and magnesium, which supports muscle and nerve function throughout pregnancy.
Key nutrients
FolateFolate supports healthy neural tube development, especially important in early pregnancy.
IronIron helps meet the increased demand for red blood cells during pregnancy.
ProteinProtein supports your baby's growing tissues and muscles.
CholineCholine contributes to your baby's brain and neural development.
MagnesiumMagnesium supports muscle function and may help reduce pregnancy-related leg cramps.
Serving ideas
Peanut butter spread on whole-grain toast
Roasted peanuts as a snack
Peanuts sprinkled over a salad or stir-fry
Peanut sauce with cooked vegetables or noodles
Peanut butter blended into a smoothie
Safety
Store peanuts in a cool, dry place in an airtight container to keep them fresh and prevent mold growth, and avoid any peanuts that smell musty or look discolored, as this can indicate contamination. If you have a peanut allergy, continue to avoid peanuts and products containing them. Choose whole or ground peanuts and peanut butter without added mold or spoilage, and introduce them as part of a varied diet unless your healthcare provider advises otherwise.
Common questions
Can eating peanuts during pregnancy cause a peanut allergy in my baby?Current understanding suggests that eating peanuts during pregnancy, unless you're allergic, does not increase your baby's risk of developing a peanut allergy.
Is peanut butter safe during pregnancy?Yes, peanut butter is a safe and convenient source of protein and healthy fats during pregnancy.
What if I have a peanut allergy?If you're allergic to peanuts, continue avoiding them during pregnancy and discuss nutrition alternatives with your healthcare provider.
Did you know?
Peanuts are technically legumes, not tree nuts, though they're grouped with nuts nutritionally.
Peanuts are one of the more concentrated plant sources of choline, a nutrient often associated with eggs and meat.
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