can i eat hot cheetos while pregnant
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Can I Eat Hot Cheetos While Pregnant? (Risks and Healthy Alternatives)


Hot Cheetos have gained immense popularity in recent years as a spicy and crunchy snack enjoyed by people of all ages. However, pregnant women may be concerned about the safety of consuming this snack during pregnancy. This article answers the question ‘Can I eat hot Cheetos while pregnant?’ by exploring the safety of consuming these snacks during pregnancy and highlighting potential concerns and risks.

Hot Cheetos are corn chips coated with a spicy seasoning mix, known for their vibrant red color, and manufactured by Frito-Lay, a subsidiary of PepsiCo. They have become a favorite among teenagers and young adults due to their unique spicy and savory flavor, affordability, and wide availability in convenience stores and supermarkets. Furthermore, Hot Cheetos have gained popularity on social media, with numerous videos and memes dedicated to the snack.

Nutrition information and concerns

Regarding nutrition information, it is essential to note that a serving size for CHEETOS® Crunchy FLAMIN’ HOT® Limón Cheese Flavored Snacks is 21 pieces or 28g, with approximately nine servings in one bag(1). Each serving contains 170 calories, equivalent to 8.5% of the daily recommended intake for an individual on a 2,000-calorie diet.

However, pregnant women should pay attention to the high-fat content of these snacks, with 11g of total fat and 1.5g of saturated fat per serving. Consuming too much saturated and trans fats can be detrimental to both maternal and fetal health, and it is recommended that pregnant women consume less than 10% of their daily calories from saturated fats.

Moreover, a serving of Hot Cheetos contains 260mg of sodium, equivalent to 11% of the daily recommended intake for an individual on a 2,000-calorie diet(2). Excessive sodium intake during pregnancy can lead to fluid retention and high blood pressure. Thus, pregnant women must monitor their sodium intake and prioritize foods with low sodium content.

Regarding essential nutrients, Hot Cheetos only provide a small amount of calcium, iron, and fiber per serving, with 10mg of calcium, 2% of the daily value of iron, and less than 1g of fiber. Pregnant women should ensure they consume enough calcium to support fetal bone development, enough iron to prevent anemia and increase blood volume, and enough fiber to promote digestive health and prevent constipation.

Pregnant women should consume Hot Cheetos in moderation and be mindful of their portion sizes and sodium intake. Prioritizing nutrient-dense foods during pregnancy is essential for optimal maternal and fetal health.

What do other pregnant women say?

When considering whether to consume hot Cheetos during pregnancy, it’s essential to consider the experiences and opinions of other pregnant women. Some women have reported no issues consuming hot Cheetos during pregnancy, while others have experienced adverse side effects such as heartburn and acid reflux(5).

It’s important to note that every pregnancy is different, and what works for one woman may not work for another. Some women may be more sensitive to spicy foods during pregnancy due to changes in their digestive system, while others may not have any issues.

Ultimately, the decision to consume hot Cheetos during pregnancy should be made in consultation with a healthcare provider. They can provide personalized guidance based on an individual’s health status and pregnancy history.

What do the experts say?

Although there is no specific research on the safety of consuming hot Cheetos during pregnancy, some health experts caution against eating spicy, high-fat, or high-sodium foods. Pregnant women should limit their sodium intake to no more than 3000 milligrams daily to avoid high blood pressure and other complications(3). Like many other processed snack foods, hot Cheetos are often high in sodium and artificial flavors, making them a less-than-ideal choice for pregnant women.

Can You Eat Hot Cheetos While Pregnant?

As an expectant mother, you want the best for your baby and carefully monitor everything that goes into your body. One of the most common concerns for pregnant women is whether or not they can continue to enjoy their favorite spicy and tangy snacks, like Hot Cheetos, without risking their health or the baby’s health. The short answer is yes; eating Hot Cheetos in moderation should be acceptable for most pregnant women. However, there are a few things you should keep in mind.

Hot Cheetos contain chili peppers, spices, and natural flavors, giving them their signature heat and flavor. The main concern for pregnant women is the chili peppers, which contain capsaicin, the compound that gives peppers their spicy kick. In large amounts, capsaicin could cause stomach issues, heartburn, or indigestion in some women(4). The good news is that the amount of capsaicin found in a standard serving of Hot Cheetos is considered safe for most pregnant women in normal health and unlikely to cause any issues. However, as with spicy food, you may want to avoid eating them too close to bedtime to lessen the chance of indigestion at night.

The most important things during pregnancy are moderation, hydration, and listening to your body. Only choose full-size bags occasionally, and avoid eating multiple servings at once. Be sure to drink plenty of water when snacking on Hot Cheetos to stay hydrated and minimize the chances of getting too full or experiencing stomach discomfort. Pay attention to how your body responds to eating spicy snacks like Hot Cheetos. If you experience nausea, stomach pains, or other unusual symptoms after eating them, avoid them for the remainder of your pregnancy just to be safe.

At the same time, Hot Cheetos in average amounts should be acceptable for most pregnant women; as with any food, use your best judgment based on your pregnancy symptoms and tolerance levels. Moderation and balance are key. You can satisfy your spicy craving in minor ways, such as adding a few Cheetos to a salad, soup, or chili for a little extra kick. Your baby and your body will thank you for your efforts to maintain a healthy, balanced diet during your pregnancy.

Alternatives to Hot Cheetos for Pregnant Women

While there is no specific research on the effects of consuming hot Cheetos during pregnancy, experts caution against the consumption of these types of snacks due to their high salt content, which can increase the risk of high blood pressure and edema, and their potential to cause heartburn and indigestion.

Pregnant women can consider alternative options to satisfy a craving for a savory snack without sacrificing nutrition.

  1. Air-popped popcorn: Popcorn is a low-calorie snack rich in fiber and antioxidants. Air-popped popcorn is a healthier alternative to the buttery movie theater version.
  2. Baked veggie chips: Baked veggie chips are made from natural vegetables and are a great source of vitamins and minerals. They are a satisfying crunchy snack that is low in calories and fat.
  3. Roasted chickpeas: Roasted chickpeas are a crunchy and flavorful snack high in protein and fiber. They are also a good source of iron and other essential nutrients.
  4. Whole-grain crackers: Whole-grain crackers are an excellent option for pregnant women craving a crunchy and savory snack. They are low in calories and fat and are a good source of fiber and other essential nutrients.
  5. Roasted nuts: Roasted nuts are a healthy and satisfying snack high in protein, fiber, and healthy fats. They are also a good source of essential vitamins and minerals.
  6. Importance of choosing healthy and nutritious alternatives to Hot Cheetos: Pregnant women should prioritize choosing healthy and nutritious snacks to ensure optimal maternal and fetal health. This includes selecting snacks low in calories, fat, and sodium and high in essential nutrients.
  7. Importance of consulting with a healthcare provider: Pregnant women should always consult with their healthcare provider to determine the best dietary choices for their needs. This includes discussing food cravings and concerns about snacks like Hot Cheetos.

These alternatives are delicious and provide essential nutrients for both the mother’s and baby’s health. Pregnant women should consult their healthcare provider to determine the best dietary choices.


Eating Hot Cheetos during pregnancy ultimately depends on personal preference and individual health considerations. While these spicy snacks can be enjoyed in moderation, pregnant women should be aware of the potential risks associated with their consumption, such as the high fat and sodium content. Prioritizing nutrient-dense foods and choosing healthier alternatives to Hot Cheetos can provide essential maternal and fetal health nutrients.

Pregnant women are always recommended to consult their healthcare provider to determine the best dietary choices. By making informed choices and being mindful of portion sizes, pregnant women can safely satisfy their cravings for a savory snack while supporting optimal maternal and fetal health.


Patcharatrakul, T., Kriengkirakul, C., Chaiwatanarat, T., & Gonlachanvit, S. (2020). Acute Effects of Red Chili, a Natural Capsaicin Receptor Agonist, on Gastric Accommodation and Upper Gastrointestinal Symptoms in Healthy Volunteers and Gastroesophageal Reflux Disease Patients. Nutrients12(12), 3740.

Vulin, M., Magušić, L., Metzger, A.-M., Muller, A., Drenjančević, I., Jukić, I., … Stupin, A. (2022). Sodium-to-Potassium Ratio as an Indicator of Diet Quality in Healthy Pregnant Women. Nutrients14(23), 5052.

HOT®, F. (2023). CHEETOS® Crunchy FLAMIN’ HOT® Limón Cheese Flavored Snacks | Cheetos. Retrieved May 12, 2023, from website:

Health, U. (2023, February 23). Eating Right Before and During Pregnancy. Retrieved May 12, 2023, from website:

hannahmariejayy. (2020, December 18). Hot Cheetos and Pregnancy – June 2017 Babies | Forums | What to Expect | Page 3. Retrieved May 12, 2023, from What to Expect website:

Joseph Emb
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Hi there! I'm Joseph Emb, a nutritionist and certified personal trainer passionate about helping people reach their health and fitness goals. With over ten years of experience in the health and wellness industry, I've accumulated a great deal of knowledge that I love to share with my readers. I have a degree in exercise science and am proud to have been featured in reputable publications such as Men's Health and Women's Fitness. My goal with my blog is to inspire and empower others to take control of their health and live happier healthier lives.