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30 Weeks Pregnant: Your Baby's Eyes Can Open Wide

Medically reviewed by

Sarah Riffle, RN Jul 30, 2026

Line illustration of a courgette with its flower attached: at 30 weeks pregnant your baby is about the size of a large zucchini, roughly 27cm crown to rump

Line drawing of a 30-week foetus curled tightly with crossed ankles, filled out and with a first head of hair

Line drawing of a woman's torso at 30 weeks pregnant, showing the uterus inside a high rounded third-trimester bump

Your baby is the size of a

Zucchini

~1,300 grams (~1.3kg)

~27 cm / ~10.6 in

Key Takeaways

At 30 weeks pregnant, your baby is about 27cm (270mm) from crown to rump and weighs nearly 1,300 grams, according to Mayo Clinic. This week the eyes can open wide, the baby might have a good head of hair, and red blood cells form in the bone marrow.

The common discomforts of the third trimester can be at their loudest now. SOGC lists backaches, headaches and leg cramps among the common symptoms of pregnancy, alongside constipation and frequent urination.

Movement matters more than ever. SOGC advises being aware of changes in your baby's usual activity level especially in the third trimester, and says your perception of your baby's movements is one of the strongest indicators of wellbeing.

Your Baby at 30 Weeks: Development & Growth

At 30 weeks pregnant, your baby is about 270 millimetres (roughly 27cm) long from crown to rump and weighs nearly 1,300 grams, according to Mayo Clinic. This week the eyes can open wide, the baby might have a good head of hair, and red blood cells form in the bone marrow.

Your baby measures about 27cm this week — roughly the length of a large zucchini, and a good deal heavier than a month ago. Mayo Clinic gives it as "more than 10 1/2 inches (270 millimeters) long from crown to rump" and a weight of "nearly 3 pounds (1,300 grams)." Length is still measured crown to rump at this stage.

The headline change is the eyes. Mayo Clinic explains that at 30 weeks "your baby's eyes can open wide," a step on from the partial eyelid movements of a few weeks earlier. Small practice for a world of light.

There may be hair, too. Mayo Clinic notes that "your baby might have a good head of hair by this week" — and, out of sight, that "red blood cells form in the bone marrow," a quiet handover as the marrow takes over that work.

Most of the heavy construction is behind you. Mayo Clinic notes that by week 31 "your baby has finished most major development" and that it is then "time to gain weight quickly." Week 30 sits right at the edge of that shift — building done, weight gain accelerating.

Your Body at 30 Weeks: Symptoms & Changes

At 30 weeks pregnant, the common discomforts of pregnancy can feel more insistent as your baby and your body grow. SOGC lists backaches, headaches, leg cramps, constipation and frequent urination among the common symptoms of pregnancy. This is also the stretch when being aware of your baby's movements becomes a daily practice. Every pregnancy is different.

Backache is one of the most common companions of these weeks. SOGC lists "backaches and headaches" among the common symptoms of pregnancy, noting that "backaches are common during pregnancy and can sometimes start early." A shifting centre of gravity is doing exactly that to your spine.

Leg cramps can catch you too, often at night. SOGC notes that "many women experience leg cramps during pregnancy," and that "gently stretching out the cramp is the best way to stop the cramp." A small, specific fix for a sharp, specific pain.

Other familiar discomforts may linger. SOGC lists "constipation, gas or bloating" and "frequent urination" among common symptoms — the second often more noticeable now, as your growing uterus presses on your bladder. Ordinary, if inconvenient.

Your weight is climbing, and that is the point. SOGC explains that weight gain "isn't just the baby" — "your placenta, increased blood volume, larger breasts, and fat stores to support breastfeeding, also contribute." For a pre-pregnancy BMI of 18.5 to 24.9, SOGC's table puts recommended total gain at "11.5 to 16" kg.

Mood deserves a mention, and a caveat. SOGC notes that mood swings "are not usually severe," but adds that "depression or disruptive mood swings are not normal and it is important to seek help for these more serious concerns." If your low mood is persistent, that is worth a call.

What to Do at 30 Weeks Pregnant

NUTRITION AT 30 WEEKS PREGNANT

Add a little, and make it count. SOGC states: "In the third trimester, you need about 450 extra calories" per day, noting this "generally equates to 2 or 3 additionally servings from any of Canada’s Food Guide’s food groups" — for example a piece of toast and a cup of milk. A modest, quality-first increase, not a free-for-all.
Stay on top of iron. SOGC advises increasing "your daily iron intake to 27mg daily during the final six+ months of pregnancy to support an increase in red blood cells and fetal tissues" — and notes that, "like most women, you may need a good supplement to meet this need."
Keep fibre up to ease constipation. SOGC notes you’ll need "2-3g more of fibre in your diet daily for a total of 28g," adding that "this added fibre helps reduce constipation and may help to reduce the risk of developing high blood pressure." Useful on both counts this trimester.

WHAT SUPPLEMENTS TO TAKE AT 30 WEEKS PREGNANT

Keep taking 400mcg of folic acid daily. The Public Health Agency of Canada states that "a daily multivitamin with 400 mcg (0.4 mg) of folic acid is recommended for anyone who could become pregnant," and advises: "Continue taking folic acid throughout your pregnancy and while breastfeeding."
Don’t raise your folic acid dose on your own. The Public Health Agency of Canada advises: "You should not increase your dose of folic acid beyond 1 mg per day without talking to your health care provider." A higher dose is a conversation, not a decision for the supplement aisle.
Use a prenatal that covers iron. SOGC notes that, like most women, "you may need a good supplement" to reach 27mg of iron a day — and the third trimester is squarely within the window when this matters.

LIFESTYLE TIPS AT 30 WEEKS PREGNANT

Keep moving — aim for at least 150 minutes a week. SOGC advises that "pregnant women should accumulate at least 150 minutes of moderate intensity physical activity each week," spread across "at least 3 days a week, and up to 7 days a week." SOGC also lists "reducing backache" among the benefits of exercise — a reason to keep going now.
Don’t overheat. SOGC cautions that "if it’s very hot out, use caution," because "you don’t want to overheat because your baby has no way to cool itself." Warm up, cool down and stay hydrated.
Keep caffeine to 300mg a day. Health Canada recommends a maximum daily intake of 300 mg of caffeine for "people who are pregnant." For reference, Health Canada puts one "8 oz" / "237 ml (1 cup)" of brewed coffee at "135 mg" — so roughly two cups is the ceiling, and that total includes tea, cola and chocolate.
Make movement awareness a daily habit. SOGC advises being aware "of any changes in your baby’s usual activity level, especially in the third trimester," and notes: "If you think your baby might be moving less, you can do a kick count at any time." A simple, grounding routine for these final weeks.

When to Contact Your Doctor or Midwife

Most of week 30 is ordinary third-trimester life. But some symptoms need prompt attention — and at 30 weeks, well before term, a few carry real urgency. Contact your doctor, midwife or other health care provider if you experience:

Fewer movements than usual, or any concern about your baby's pattern. SOGC advises counting your baby's movements for 2 hours: if you don't feel 6 movements (such as kicks, flutters, or rolling movements) in 2 hours, you should contact your health care provider as soon as possible. It adds that if you ever have concerns regarding your baby's movement pattern, you should have the baby assessed as soon as possible, and that mothers should always trust their intuition.
Signs of preterm labour. SOGC advises contacting your health care provider right away if you have any of: backache that comes and goes, regular contractions less than 10 minutes apart, cramping in your lower abdomen, fluid leaking from your vagina, pressure in your pelvis or vagina, or vaginal bleeding. SOGC is blunt about the stakes: staying home thinking this couldn't possibly be labour because it is too early is dangerous.
Any vaginal bleeding. SOGC advises: "It's important for you to take any vaginal bleeding seriously. Contact your health care provider as soon as you notice any bleeding." Bleeding in the third trimester should always be assessed.
Signs of infection, or heavy bleeding. SOGC advises that if you have "signs of infection like fever or heavy bleeding, you should see your care provider right away." If bleeding is heavy or you feel very unwell, seek emergency medical care immediately.
Persistent low mood or disruptive mood swings. SOGC advises that "depression or disruptive mood swings are not normal and it is important to seek help for these more serious concerns."

Questions fréquemment posées

How big is my baby at 30 weeks pregnant?

At 30 weeks pregnant, your baby is about 270 millimetres — roughly 27cm — from crown to rump and weighs nearly 1,300 grams, according to Mayo Clinic. Mayo Clinic describes it as "more than 10 1/2 inches (270 millimeters) long from crown to rump" weighing "nearly 3 pounds (1,300 grams)." Length is measured crown to rump at this stage.

What is my baby doing at 30 weeks pregnant?

Mayo Clinic notes that at 30 weeks "your baby’s eyes can open wide," that "your baby might have a good head of hair by this week," and that "red blood cells form in the bone marrow." Most major development is nearly complete — Mayo Clinic notes that by week 31 the baby "has finished most major development" and it becomes "time to gain weight quickly."

Why do I feel so uncomfortable at 30 weeks pregnant?

Common third-trimester discomforts are doing their work. The Society of Obstetricians and Gynaecologists of Canada (SOGC) lists "backaches and headaches," "leg cramps," "constipation, gas or bloating" and "frequent urination" among common symptoms of pregnancy. For leg cramps, SOGC advises that "gently stretching out the cramp is the best way to stop the cramp." Every pregnancy is different — but these are ordinary, and temporary.

How much should I feel my baby move at 30 weeks pregnant?

SOGC advises being aware "of any changes in your baby’s usual activity level, especially in the third trimester." To do a kick count, SOGC says to "count the baby’s movements for 2 hours" — and "if you don’t feel 6 movements (such as kicks, flutters, or rolling movements) in 2 hours, you should contact your health care provider as soon as possible." SOGC adds that your perception of your baby’s movements "is one of the strongest indicators of your baby’s wellbeing."

How much caffeine is safe at 30 weeks pregnant?

Health Canada recommends a maximum daily caffeine intake of 300 mg for "people who are pregnant." Health Canada puts one "8 oz" / "237 ml (1 cup)" of brewed coffee at "135 mg," so roughly two cups a day is the ceiling — and that total should include tea, cola and chocolate, which also contain caffeine.

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