Pregnancy food guidance, in plain English

Strawberries

Strawberries are safe and excellent during pregnancy. They are rich in vitamin C, folate, and antioxidants.

Safe to eat
Strawberries

Strawberries are completely safe throughout pregnancy and are among the most nutritious fruits you can eat. They are an outstanding source of vitamin C — a single 80g portion provides more than the adult daily requirement — which helps your body absorb iron from food, an important benefit during pregnancy when iron needs are higher. Strawberries also provide folate, manganese, potassium, and a range of beneficial antioxidants. They are low in calories and naturally sweet, making them an ideal snack at any stage of pregnancy. Fresh strawberries should be washed under cold running water before eating. They can be eaten on their own, with yogurt or cream, in smoothies, on porridge, or in desserts. Frozen strawberries are equally nutritious and convenient for smoothies and cooking.

What to be aware of

  • Wash fresh strawberries thoroughly under cold running water before eating.
  • Remove the hull before washing — if water gets inside the fruit it can dilute flavour and accelerate softening.
  • Frozen strawberries are safe and nutritious — rinse before using if eating without cooking.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Strawberry and yogurt parfait

Strawberry and yogurt parfait

A simple, calcium- and vitamin C-rich breakfast or snack that comes together in minutes.

Pregnancy tip: Use full-fat Greek yogurt for the most satisfying texture and best calcium content. Layer just before eating to keep the granola crisp.

Ingredients

  • 200g full-fat Greek yogurt
  • 200g fresh strawberries, hulled and sliced
  • 4 tbsp granola
  • 1 tbsp honey or maple syrup
  • A few fresh mint leaves

Method

  1. Wash and hull the strawberries, then slice them.
  2. Spoon half the yogurt into a glass or bowl.
  3. Add a layer of strawberries, then a layer of granola.
  4. Repeat with the remaining yogurt, strawberries, and granola.
  5. Drizzle with honey and garnish with mint leaves.