As soon as you fall pregnant, you’re given a long list of foods to avoid. But instead of focusing on restrictions, let’s highlight what you can enjoy. Seeds are nutrient-rich and support a healthy pregnancy. Here's your guide to six powerful seeds and how much of each to eat safely. Here are 6 powerful seeds to eat during pregnancy – plus how much to eat.

Pumpkin Seeds

Pumpkin seeds are a perfect grab-and-go snack, offering protein and fiber to keep you full. They’re also a good source of zinc and iron.
Recommended Intake: 1 ounce (about 28 grams or ¼ cup) per day is a safe and beneficial serving.
Try: Roasted whole pumpkin seeds, or seasoned with saffron and lime or lime and pepper.

Chia Seeds

Tiny but mighty, chia seeds are rich in omega-3s, fiber, and plant-based protein. They’re especially helpful for pregnancy-related constipation.
Recommended Intake: 1–2 tablespoons (about 15–30 grams) daily. Start with 1 tablespoon and increase slowly with plenty of water to avoid bloating.
Try: Mixing into yogurt, oatmeal, or smoothies.

Sunflower Seeds

Packed with folic acid, sunflower seeds support fetal brain and spinal development. A ¼ cup serving contains 84 mcg of folic acid.
Recommended Intake: ¼ cup (about 30 grams) of shelled sunflower seeds per day.
Try: Sprinkling over salads or mixing into granola.

Hemp Hearts

These mild, nutty-tasting seeds are rich in calcium, magnesium, and iron—nutrients that are key during pregnancy.
Recommended Intake: 2–3 tablespoons (about 20–30 grams)  hemp hearts daily.
Try: Adding to smoothies, cereal, or baking recipes.

Sesame Seeds

Though sometimes considered 'heat-generating' in Ayurveda, sesame seeds are safe and beneficial in moderation.
Recommended Intake: 1 tablespoon (about 9 grams) per day is considered safe unless otherwise directed by your healthcare provider.
Try: Toasted sesame seeds on stir-fries or baked into crackers.

Walnuts (Yes, they’re technically seeds!)

Walnuts are a great source of omega-3s and vitamin E, both crucial for brain development and inflammation control.
Recommended Intake: 1 ounce (about 7 whole walnuts) per day.
Try: Snacking plain, or chopped into oatmeal and salads.

These six nutrient-dense seeds offer easy and delicious ways to fuel your body and nourish your growing baby. From fiber to folic acid and healthy fats, they’re a pregnancy superfood you can enjoy daily—with portion guidance to help you feel confident.