Foods highest in pregnancy nutrients per 100 g

Choose a nutrient and compare equal weights across food groups. These are nutrient rankings, not suggested servings.

Calcium · % of the 1000 mg pregnancy reference in 100 gEach bar fills from 0–100% of the nutrient reference amount (1000 mg). Foods at or above the reference show a full bar and a ✓; the number shows the exact total. Foods are ranked within each group by the amount in 100 g. Open a food to check its preparation and safety notes.

Nut and Seed Products

  1. SeedsSesame seeds, Whole, Dried

  2. SeedsSesame butter, Tahini, From roasted and toasted kernels (most common type)

  3. NutsAlmond butter

  4. NutsAlmonds

  5. NutsAlmonds, Dry roasted

Beverages

  1. OvaltineClassic malt powder

  2. Protein powder whey based

  3. CoffeeInstant, Mocha, Sweetened

  4. Almond milkUnsweetened

  5. Almond milkSweetened, Vanilla flavor

Snacks

  1. Luna barNutz over chocolate

  2. Slim-fast optima meal barMilk chocolate peanut

  3. Kellogg'sNutri-grain cereal bars, Fruit

  4. Power barChocolate

  5. Clif barMixed flavors

Breakfast Cereals

  1. Cereal25% less sugar cinnamon toast crunch

  2. CerealsFarina, Enriched, Assorted brands including cream of wheat, Quick (1-3 minutes), Dry

  3. CerealKix

  4. CerealBasic 4

  5. CerealHoney kix

Sweets

  1. Sesame crunch

  2. Milk chocolateWith almonds

  3. Molasses

  4. White chocolate

  5. Milk chocolate

Dairy and Egg Products

  1. Protein supplementMilk based, Muscle milk, Powder

  2. MilkFluid, Nonfat, Calcium fortified (fat free or skim)

    Caution: Choose pasteurized milk and dairy products made from pasteurized milk. Avoid raw milk during pregnancy.

  3. Fat free ice creamNo sugar added, Flavors other than chocolate

  4. Ice creamLowfat, No sugar added, Cone, Added peanuts and chocolate sauce

Baked Products

  1. CookiesGraham crackers, Lowfat

  2. WafflesChocolate chip

  3. WafflesPlain, Ready -to-heat

  4. WaffleButtermilk

  5. English muffinsWhole-wheat

Restaurant Foods

  1. LatinoPupusas con queso (pupusas, Cheese)

  2. ItalianLasagna with meat

  3. LatinoTamale, Pork

  4. MexicanRefried beans

  5. LatinoPupusas del cerdo (pupusas, Pork)

Fast Foods

  1. QuesadillaWith chicken

  2. PizzaCheese topping, Regular crust

  3. PizzaPepperoni topping, Regular crust

  4. Taco with beefCheese and lettuce, Soft

  5. Taco with chickenLettuce and cheese, Soft

Legumes and Legume Products

  1. SoymilkChocolate, With added calcium, Vitamins a and d

  2. SoymilkOriginal and vanilla, Light, With added calcium, Vitamins a and d

  3. SoymilkOriginal and vanilla, With added calcium, Vitamins a and d

  4. Soymilk (all flavors)Nonfat, With added calcium, Vitamins a and d

Soups, Sauces, and Gravies

  1. SauceHomemade, White, Thin

  2. SauceHomemade, White, Medium

  3. SauceHomemade, White, Thick

  4. SauceWorcestershire

  5. DipSalsa con queso, Cheese and salsa- medium

Fats and Oils

  1. Salad dressingBlue or roquefort cheese, Light

  2. Salad dressingHoney mustard, Reduced calorie

  3. Salad dressingPoppyseed, Creamy

  4. MayonnaiseMade with tofu

  5. Salad dressingBlue or roquefort cheese, Fat-free

Cereal Grains and Pasta

  1. SpaghettiSpinach, Dry

  2. Rye flourDark

  3. Wheat flourWhole-grain

  4. NoodlesFlat, Crunchy, Chinese restaurant

  5. TapiocaPearl, Dry

Vegetables and Vegetable Products

  1. Sweet potatoesFrench fried, Salt added in processing

  2. PotatoesMashed, Home-prepared, Whole milk added

  3. PotatoesFrench fried, All types, Salt added in processing, Home-prepared, Oven heated

Sausages and Luncheon Meats

  1. SausageTurkey, Breakfast links, Mild

    Caution: CDC advises heating deli meat, cold cuts, hot dogs, and fermented or dry sausages to 165°F or until steaming hot. Cook other meat products to a safe internal temperature.

  2. BratwurstPork, Cooked

    Caution: CDC advises heating deli meat, cold cuts, hot dogs, and fermented or dry sausages to 165°F or until steaming hot. Cook other meat products to a safe internal temperature.

  3. SalamiDry or hard, Pork, Beef

    Caution: CDC advises heating deli meat, cold cuts, hot dogs, and fermented or dry sausages to 165°F or until steaming hot. Cook other meat products to a safe internal temperature.

  4. SausageItalian, Pork, Cooked

    Caution: CDC advises heating deli meat, cold cuts, hot dogs, and fermented or dry sausages to 165°F or until steaming hot. Cook other meat products to a safe internal temperature.

  5. PepperoniBeef and pork, Sliced

    Caution: CDC advises heating deli meat, cold cuts, hot dogs, and fermented or dry sausages to 165°F or until steaming hot. Cook other meat products to a safe internal temperature.

Fruits and Fruit Juices

  1. Pineapple juiceCanned or bottled, Unsweetened, With added ascorbic acid

    Caution: Choose pasteurized juice or cider. CDC advises bringing unpasteurized juice or cider to a rolling boil for at least one minute before drinking during pregnancy.

Percentages compare food amounts with the site's pregnancy nutrient references. DHA and protein use illustrative benchmarks rather than individualized daily targets. Food values come from a fixed historical USDA snapshot.

Start with familiar foods

These examples show the amount of one nutrient in 100 g of each prepared food.

About these examples

They are starting points for comparison, not serving recommendations or a ranking of the best foods to eat. Figures come from PregNut's historical USDA-based dataset. Open a food page for its full nutrient chart and preparation or safety notes; check current labels for packaged products.