Guide · Pregnancy
Folate, iron, B12, calcium, and choline take centre stage.
Pregnancy raises the daily needs of almost every nutrient by 20-50%. The ones that matter most because deficiency has measurable fetal consequences are folate (neural tube development in the first trimester), iron (expanded blood volume and fetal storage), B12 (neurological development), choline (brain development), calcium (skeletal development), and iodine. Caloric needs increase modestly — 340 kcal extra per day in the second trimester, 450 kcal in the third — but quality counts far more than quantity. This guide reflects consensus US prenatal nutrition guidance from the USDA and ACOG; it does not replace your obstetrician's advice.
400-600 mcg daily, ideally starting 3 months before conception through first trimester. Fortified grains and leafy greens help, but the prenatal vitamin is the primary source because food alone rarely hits the target.
27 mg per day during pregnancy, nearly 50% above the non-pregnant RDA. Lean meat, poultry, fish, beans, fortified cereals. Pair plant iron with citrus or bell peppers for absorption.
450 mg per day — most women do not hit this target. Eggs (especially the yolk), liver, salmon, and soybeans are the densest food sources. Many prenatal vitamins include little or no choline; check the label.
The FDA recommends 8-12 oz per week of low-mercury fish (salmon, sardines, shrimp, tilapia, cod). Avoid high-mercury fish (shark, swordfish, king mackerel, tilefish, bigeye tuna). Fatty fish delivers omega-3 DHA that supports fetal brain and eye development.
Ranked by a persona-specific formula that weights the nutrients and qualities that matter most for pregnancy.
About 340 extra kcal per day in the second trimester and 450 in the third — not double. Focus on nutrient-dense foods rather than larger portions of the same diet.
ACOG considers up to 200 mg per day (roughly one 12 oz coffee) consistent with a safe pregnancy. Individual tolerance varies; discuss with your provider if you have specific concerns.
Yes, and you should. The FDA recommends 8-12 oz per week of low-mercury varieties: salmon, sardines, shrimp, tilapia, cod, pollock. Avoid shark, swordfish, king mackerel, tilefish, and bigeye tuna.
The CDC recommends avoiding raw fish, unheated deli meat, and unpasteurized soft cheeses during pregnancy due to listeria risk. Heating deli meat to steaming addresses the risk.