Eating Well in Pregnancy as a Vegetarian or Vegan

A vegetarian or vegan diet can fully support a healthy pregnancy. Millions of women around the world eat plant-based diets throughout pregnancy and give birth to healthy babies. What it does require is a bit more planning than an omnivorous diet, because a handful of nutrients that are critical during pregnancy are less abundant — or completely absent — in plant foods.

This is not a reason to change your diet. It is a reason to know which nutrients to pay attention to and how to get enough of them.

Nutrients Requiring Extra Attention

Protein

Protein requirements increase during pregnancy, particularly in the second and third trimesters when fetal growth is fastest. Plant proteins are complete (contain all essential amino acids) when you eat a variety — you do not need to meticulously combine proteins at every meal, but eating a range of sources throughout the day covers all bases.

Good sources: Lentils, chickpeas, black beans, kidney beans, tofu, tempeh, edamame, seitan (wheat gluten), soya mince, Greek-style yogurt (vegetarians), eggs (vegetarians), milk and cheese (vegetarians), nuts and nut butters, seeds, quinoa.

Aim for protein at every meal. A practical framework: a palm-sized portion of a protein-rich food (tofu, lentils, eggs, beans) at breakfast, lunch, and dinner.

Iron

Iron requirements in pregnancy are significantly higher than usual, and the form of iron found in plant foods (non-haem iron) is less readily absorbed than haem iron from meat. This does not mean you cannot get enough — it means being intentional about it.

Best plant sources: Red lentils, green lentils, chickpeas, kidney beans, tofu, tempeh, dark leafy greens (spinach, kale, cavolo nero), fortified breakfast cereals, pumpkin seeds, dried apricots, tahini, blackstrap molasses.

Increase absorption: Vitamin C taken at the same time as iron-rich plant foods significantly boosts non-haem iron absorption. A glass of orange juice, a portion of red pepper, or a squeeze of lemon alongside iron-rich foods makes a real difference.

Reduce inhibitors at the same time as iron-rich foods: Tea, coffee, and calcium-rich foods can inhibit iron absorption — have these at different times from your main iron-rich meals where possible.

Your midwife will check your iron levels at booking and at 28 weeks. If you are vegetarian or vegan, it is worth mentioning this so they can monitor your levels closely.

Calcium

Calcium is critical for fetal bone development and maintained tooth and bone health in the mother. Dairy is the most common dietary source in the UK, so vegetarians who eat dairy are generally well covered. Vegans need to be more deliberate.

Good plant sources: Fortified plant milks (check the label — oat, almond, soy, and pea milks are available fortified with calcium, typically 120mg per 100ml, comparable to cow’s milk), fortified plant yogurts, tofu set with calcium sulphate (check label), kale, pak choi, bok choy, broccoli, almonds, tahini, white beans, fortified orange juice.

Aim for 700–1000mg of calcium per day during pregnancy. Two to three portions of calcium-rich food per day (a glass of fortified plant milk, a portion of tofu, a large handful of kale) covers this.

Vitamin B12

Vitamin B12 is found almost exclusively in animal products. Vegetarians who eat eggs and dairy get some, but often not enough for the increased demands of pregnancy. Vegans get none from food at all unless eating fortified products.

B12 deficiency during pregnancy can cause neural tube defects and neurological problems in the baby, and it can develop silently without obvious symptoms in the mother.

For vegetarians: Consider a B12-containing pregnancy multivitamin or standalone B12 supplement (25–100mcg cyanocobalamin daily, or 1000mcg two to three times per week).

For vegans: B12 supplementation is essential, not optional. A B12 supplement is the most reliable source. Fortified foods (plant milks, nutritional yeast, some cereals) contribute but are not reliably sufficient alone.

Omega-3 (DHA)

The long-chain omega-3 fatty acid DHA is critical for fetal brain and eye development. It is found primarily in oily fish. Plant foods contain ALA (a short-chain omega-3 found in flaxseeds, chia seeds, walnuts, hemp seeds), but the conversion of ALA to DHA in the body is inefficient.

For vegetarians and vegans: An algae-based DHA supplement is the recommended approach. Algae is where fish get their DHA — supplementing with algae-derived DHA bypasses the conversion problem entirely. Aim for 200–300mg DHA per day. Many vegan pregnancy supplements now include algae-based DHA.

Avoid fish oil (cod liver oil) for the reasons covered elsewhere — it is very high in vitamin A (retinol) and should not be taken in pregnancy.

Vitamin D

Vitamin D is the same for everyone: 10mcg per day throughout pregnancy. Vegans should check that their supplement uses vitamin D3 derived from lichen (vegan) rather than lanolin (sheep’s wool) if this matters to them — both forms are effective.

Iodine

Iodine is important for fetal thyroid development and brain development. The main dietary sources are fish and dairy. Vegans who avoid both are at high risk of deficiency.

Sources: Cow’s milk and dairy (vegetarians), seaweed (variable and sometimes very high — not a reliable source), fortified plant milks (some are fortified with iodine, check labels), iodised salt (check label).

Supplementation: Vegan women should take a supplement containing 150mcg of iodine during pregnancy. Most vegan pregnancy multivitamins now include this. The Vegan Society and British Dietetic Association both recommend iodine supplementation for vegan pregnant women.

Zinc

Zinc is important for cell growth and immune function. Plant foods contain zinc, but also contain phytates — compounds that reduce zinc absorption.

Good plant sources: Pumpkin seeds, hemp seeds, chickpeas, lentils, tofu, cashews, quinoa, oats. Soaking dried legumes and sprouting grains can reduce phytate content and improve zinc absorption.

A Practical Summary

Vegetarians: A pregnancy multivitamin containing folic acid, vitamin D, and B12 covers your most critical gaps. Monitor iron through your midwife blood tests and ensure you have a good calcium intake from dairy or fortified alternatives. Consider adding algae-based DHA.

Vegans: Take a comprehensive vegan pregnancy multivitamin that includes folic acid, vitamin D, B12, iodine, and ideally DHA. This is non-negotiable. Eat a varied diet with plenty of legumes, whole grains, nuts, seeds, and a wide range of vegetables. Have a conversation with your midwife at booking — mention that you are vegan so they can keep a closer eye on relevant blood markers.

Being vegetarian or vegan during pregnancy is entirely achievable and can support excellent outcomes. The key is being informed, supplementing appropriately, and not assuming that a plant-based diet automatically provides everything — a little extra awareness goes a long way.