🥜 Nuts & Seeds - Pregnancy Safety

Safe in small amounts, but extremely high in selenium (one nut can contain 68-91 mcg vs. recommended 60 mcg/day in pregnancy); excessive selenium can be toxic.

Commercial washed poppy seeds on baked goods are safe in small amounts, but unwashed seeds and poppy seed tea contain opiates (morphine, codeine) that can cross the placenta and cause neonatal withdrawal.

Safe and highly nutritious during pregnancy; rich in vitamin E, magnesium, healthy fats, and fiber. May help with blood sugar control.

Safe during pregnancy; good source of iron, zinc, and magnesium. Useful for addressing iron needs during pregnancy.

Safe during pregnancy; rich in vitamin E, folate, and healthy fats.

Safe during pregnancy; high in healthy monounsaturated fats. Calorie-dense, so consume in moderation.

Safe unless allergic; recent research suggests eating peanuts during pregnancy may reduce baby's allergy risk. Good protein source.

Safe during pregnancy unless you have a peanut allergy; current NHS and ACOG guidance confirms eating peanuts during pregnancy does not increase allergy risk in the baby.

Safe during pregnancy; good source of healthy fats, fiber, and manganese.

Safe during pregnancy; good source of iron, magnesium, and zinc. Commonly used in pesto and Mediterranean dishes.

Safe during pregnancy; rich in protein, fiber, and vitamin B6 which can help with morning sickness.

Safe during pregnancy; rich in iron, zinc, magnesium, and protein. A beneficial pregnancy snack.

Safe during pregnancy in normal dietary amounts; good source of calcium, iron, and healthy fats.

Safe during pregnancy; excellent source of vitamin E, folate, and selenium.

Safe and recommended during pregnancy; one of the best plant sources of omega-3 fatty acids (ALA) which support fetal brain development.