The truth about pregnancy cravings: what they mean and how to handle them

Ever dreamed about pickles at 2 a.m. or a very specific milkshake from one place across town? You’re in good company. Up to 90% of pregnant women report at least one food craving during pregnancy—so let’s talk about what these cravings mean, why they happen, and how to handle them without stress.

What are pregnancy cravings, really?

Pregnancy cravings are intense, often specific food urges that can feel incredibly urgent. In a recent survey of 2,000 U.S. women who had given birth in the last six years, 90% reported experiencing food cravings, including seasonal foods out of season (47%), unusual food combinations (42%), and specific items from one particular place (35%).

Research consistently shows that between 50-90% of women experience food cravings during pregnancy. In the comprehensive Project Viva study, 45% of women reported cravings in the first trimester, with sweets (22%), savory foods (13%), salty foods (11%), and starchy foods (5%) topping the list.

Interestingly, preferences have evolved over time. A comparison of cohorts from 1957 and 2020 found that while cravings have persisted, fruit has become the most commonly craved item, jumping from 13.6% in 1957 to 31.1% in 2020. Even more telling, most women (76%) report they simply cannot wait another day to satisfy their craving once it strikes.

Why do pregnancy cravings happen?

Short answer: it’s complicated—and not all about biology.

Psychological and social factors seem to play a surprisingly significant role. Researchers at the University at Albany suggest many cravings are driven by social norms that “permit” indulgence during pregnancy—especially in the U.S.—rather than by biological needs. They found that women who are chronic dieters tend to gain more weight during pregnancy, potentially due to a rebound effect when restrictions relax.

Culture matters tremendously in how cravings manifest. Less acculturated Hispanic women tend to stick with traditional foods and are 50% less likely to gain excess weight during pregnancy than highly acculturated or third-generation women in the U.S.

Biology isn’t completely off the hook—it’s just not the whole story. Hormonal changes and shifting taste/smell sensitivity likely contribute, but consistent links to specific nutrient deficiencies aren’t well supported by research. Some studies explore associations between dietary changes, cravings, and gestational diabetes risk, but patterns are inconsistent and don’t prove cause and effect.

Do cravings signal a nutrient deficiency?

Sometimes a craving nudges you toward what your body needs—like protein after a tiring day—but research doesn’t consistently show that food cravings during pregnancy reliably point to specific deficiencies.

The idea that you crave ice cream because you need calcium or chocolate because you’re low on magnesium makes intuitive sense, but science hasn’t validated these connections. If you’re worried your cravings are crowding out balanced meals or are tied to symptoms like fatigue, dizziness, or persistent thirst, it’s wise to check in with your prenatal provider.

Common cravings (and what they might mean to you)

Sweets or chocolate: These are especially common in the first trimester and can be tied to fatigue, stress, or simply personal preference. About 22% of women in the Project Viva study reported craving sweets early in pregnancy.

Salty and crunchy: These cravings often pop up when you’re tired or dehydrated; they’re also easy comfort snacks. About 11% of women specifically crave salty foods in the first trimester.

Fruit and cold foods: Fruit is now the most frequently reported craving at 31.1%. Cold, juicy textures may feel particularly soothing during periods of nausea.

Unusual combinations: Ice cream and pickles? Pizza with peanut butter? These fun, memorable combinations are normal and reported by 42% of pregnant women.

A note on non-food cravings (pica)

Craving non-food items like ice, dirt, clay, or laundry starch is called pica. It’s relatively uncommon and has dropped significantly from about 9% in 1957 to under 3% in 2020. If you experience cravings for non-food substances, contact your healthcare provider promptly, as this could indicate a nutritional deficiency or other health concern.

Myths vs. facts

“Sweet cravings mean you’re having a girl.” There’s no scientific evidence to support gender prediction via cravings.

“Cravings must be satisfied or the baby will have a birthmark.” This is pure folklore with no basis in medical reality.

“Pregnancy is a free pass to eat for two.” Evidence suggests otherwise. More than 50% of U.S. women gain above recommended guidelines, which can impact maternal and child health. In Sweden, for comparison, only 14.5% of women with obesity and 30.4% of normal-weight women gained more than 35.3 lbs during pregnancy.

As Julia Hormes from the University at Albany notes: “Our research has found pregnancy to be a time for some women, particularly in the United States, to over-indulge in food intake. This can lead to an increase in gestational weight gain, which negatively affects the health of both mothers and their children.”

How to handle pregnancy cravings without guilt

You can enjoy treats and keep nourishment on track. Try these practical strategies:

Pause-play: Wait 10 minutes before indulging. If the craving persists, have a portion you’ll genuinely enjoy, then move on.

Pair it: Combine your craving with protein or fiber to stay fuller longer—think chocolate chips mixed into Greek yogurt or chips alongside guacamole and veggie sticks.

Upgrade the texture: If you want crunch, go for air-popped popcorn, roasted chickpeas, or seed crackers with hummus.

Hydrate smart: Thirst can masquerade as hunger. Try sparkling water with citrus or a splash of 100% juice before raiding the pantry.

Make it special, not endless: Serve treats on a plate, sit down, and savor. Urgency often drops when you slow the experience.

Plan “yes” snacks: Keep healthy pregnancy snacks ready so the path of least resistance is a good one.

Healthy pregnancy snacks and easy swaps

These ideas satisfy cravings while delivering nutrition:

For the sweet tooth:

• Fresh fruit with nut butter (apple, banana, or dates with almond butter)
• Greek yogurt parfait with berries and a sprinkle of granola
• Frozen grapes or homemade fruit pops
• A few squares of dark chocolate paired with walnuts

For salty or crunchy cravings:

• Air-popped popcorn with olive oil and parmesan
• Whole-grain crackers with hummus or cottage cheese
• Roasted edamame or chickpeas
• Avocado toast with everything seasoning

For savory/umami cravings:

• Turkey, cheese, and veggie roll-ups
• Veggie omelet or egg muffins
• Lentil soup or miso broth with tofu and greens

For cold or creamy cravings:

• Smoothie with spinach, frozen berries, and peanut butter
• Chia pudding made with milk of choice and sliced mango
• Cottage cheese with pineapple or tomatoes and olive oil

For sour or citrusy cravings:

• Orange slices, kiwi, or grapefruit
• Sliced cucumbers with lime and a pinch of salt

When to talk to your provider

• You’re experiencing non-food cravings (pica)
• Cravings feel uncontrollable, are causing distress, or are leading to frequent overeating
• You’re concerned about weight changes, blood sugar, or nutrition
• Nausea/vomiting make it hard to keep food down most days

How Beginning can help you ride out cravings calmly

Cravings often spike with stress, fatigue, or poor sleep. The Beginning app supports your mind and body through pregnancy with:

• 3D sound journeys to ease stress, improve sleep, and reduce the urgency to “stress snack”
• Over 100 masterclasses, including mindful eating, emotional regulation, and prenatal self-care
• A personalized calendar and symptom tracking to notice craving patterns across your days
• An Inspirational Feed with evidence-based tips and ideas to make healthy pregnancy snacks feel easy and satisfying

You don’t have to white-knuckle your way through food cravings during pregnancy. Most cravings are normal—and manageable. Give yourself permission to enjoy what you love, add nourishing swaps, and use support tools that keep you steady. Try the Beginning app free today to feel calmer, sleep better, and make pregnancy nourishment feel doable every day.