Pregnancy nutrition, week by week.

Clear, source-linked food guidance for every stage of pregnancy.

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Every value is per 100 g. See what 100 g looks like.

Top Foods

Rank foods by any nutrient, from whole foods or fortified ones.

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Weekly Guide

See which nutrients matter at your stage, and the foods richest in them.

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What nutrients are important during pregnancy?

Daily reference amounts for pregnancy, mostly from the NIH. Your care team can tailor them to you. Browse all guides

Food safety: what to check before you eat · eggs · sprouts · deli meat · soft cheese · juice · caffeine · morning sickness

  1. Calcium
  2. Choline
  3. DHA
  4. Folate and folic acid

Calcium

Reference amount1000 mg

Builds and maintains bones and teeth, including the developing baby's skeleton.

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Choline

Reference amount450 mg

Helps form cell membranes and supports fetal nervous system development.

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DHA

Reference amount0.3 g

An omega-3 fatty acid involved in fetal brain and eye development. PregNut's 300 mg amount is a comparison benchmark, not a U.S. RDA for DHA.

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Folate and folic acid

Reference amount600 mcg

Folate supports cell division. Folic acid taken before and early in pregnancy helps prevent neural tube defects.

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  1. Iodine
  2. Iron
  3. Potassium
  4. Protein

Iodine

Reference amount220 mcg

Needed to make thyroid hormones that support fetal brain development.

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Iron

Reference amount27 mg

Helps red blood cells carry oxygen to the pregnant person and developing baby.

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Potassium

Reference amount2900 mg

Supports normal cell function, fluid balance, and nerve and muscle activity.

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Protein

Reference amount70 g

Supplies amino acids for maternal and fetal tissue growth. PregNut's 70 g amount is a comparison benchmark; individual needs vary.

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  1. Vitamin B2 (riboflavin)
  2. Vitamin B6
  3. Vitamin B12
  4. Vitamin C

Vitamin B2 (riboflavin)

Reference amount1.4 mg

Helps turn food into energy and supports cell growth and function.

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Vitamin B6

Reference amount1.9 mg

Helps the body use protein and supports nervous system development and function.

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Vitamin B12

Reference amount2.6 mcg

Supports nerve function, red blood cell formation, and DNA synthesis.

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Vitamin C

Reference amount85 mg

Helps make collagen and improves absorption of iron from plant foods.

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  1. Vitamin D
  2. Zinc

Vitamin D

Reference amount600 IU

Helps the body absorb calcium and supports bone development.

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Zinc

Reference amount11 mg

Supports cell growth and metabolism, including fetal growth and development.

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