(Recommended Daily Intake for protein during pregnancy is 71 grams.)
FOOD: Chicken, cooked
SERVING SIZE: 3 ounces
PROTEIN (G): 26
FOOD: Turkey breast, roasted
SERVING SIZE: 3 ounces
PROTEIN (G): 26
FOOD: Pork loin or chops, roasted
SERVING SIZE: 3 ounces
PROTEIN (G): 24
FOOD: Beef, cooked
SERVING SIZE: 3 ounces
PROTEIN (G): 23
FOOD: Shrimp, cooked
SERVING SIZE: 4 ounces
PROTEIN (G): 23
FOOD: Tuna fish, canned
SERVING SIZE: 3 ounces
PROTEIN (G): 22
FOOD: Ham, cured
SERVING SIZE: 3 ounces
PROTEIN (G): 19
FOOD: Salmon, cooked
SERVING SIZE: 3 ounces
PROTEIN (G): 19
FOOD: Cottage cheese
SERVING SIZE: ½ cup
PROTEIN (G): 16
FOOD: Catfish, cooked
SERVING SIZE: 3 ounces
PROTEIN (G): 15
FOOD: Tempeh
SERVING SIZE: ½ cup
PROTEIN (G): 15
FOOD: Cheddar cheese
SERVING SIZE: 1 cup
PROTEIN (G): 14
FOOD: Reduced-fat yogurt
SERVING SIZE: 1 cup
PROTEIN (G): 13
FOOD: Egg, hard-boiled
SERVING SIZE: 1 egg
PROTEIN (G): 6
FOOD: Edamame, cooked
SERVING SIZE: ⅓ cup
PROTEIN (G): 11
FOOD: Tofu, extra-firm
SERVING SIZE: 4 ounces
PROTEIN (G): 11
FOOD: Roasted peanuts
SERVING SIZE: ¼ cup
PROTEIN (G): 10
FOOD: Lentils, cooked
SERVING SIZE: ½ cup
PROTEIN (G): 9
FOOD: Deli ham
SERVING SIZE: 2 ounces
PROTEIN (G): 9
FOOD: Peanut butter
SERVING SIZE: 2 tablespoons
PROTEIN (G): 8
FOOD: Milk, reduced-fat 2%
SERVING SIZE: 1 cup
PROTEIN (G): 8
FOOD: Kidney beans
SERVING SIZE: ½ cup
PROTEIN (G): 7
SERVING SIZE: ½ cup
PROTEIN (G): 7
FOOD: Mozzarella string cheese
SERVING SIZE: 1 cheese string
PROTEIN (G): 7
FOOD: Vegetarian baked beans
SERVING SIZE: ½ cup
PROTEIN (G): 6
FOOD: Turkey loaf (breast meat)
SERVING SIZE: 4 slices
PROTEIN (G): 6
FOOD: Jarlsberg cheese
SERVING SIZE: 1 slice
PROTEIN (G): 6
FOOD: Muenster cheese
SERVING SIZE: 1 slice
PROTEIN (G): 6
FOOD: Kraft Singles cheese
SERVING SIZE: 1 slice
PROTEIN (G): 4
FOOD: Frozen yogurt
SERVING SIZE: ½ cup
PROTEIN (G): 4
(Recommended Daily Intake for protein during pregnancy is 71 grams.)
FOOD: Soy nuts (dried and roasted)
SERVING SIZE: ¼ cup
PROTEIN (G): 11
FOOD: Edamame, cooked
SERVING SIZE: ½ cup
PROTEIN (G): 11
FOOD: Seitan
SERVING SIZE: 3 ounces
PROTEIN (G): 15
FOOD: Tempeh
SERVING SIZE: ½ cup
PROTEIN (G): 14
FOOD: Soy protein bar (average)
SERVING SIZE: 1 bar
PROTEIN (G): 14
FOOD: Tofu
SERVING SIZE: 4 ounces
PROTEIN (G): 11
FOOD: Kashi Go Lean cereal
SERVING SIZE: 1¼ cups
PROTEIN (G): 12
FOOD: Soy burger (average)
SERVING SIZE: 1 burger
PROTEIN (G): 14
FOOD: Peanuts, raw
SERVING SIZE: ¼ cup
PROTEIN (G): 10
FOOD: Pumpkin seeds
SERVING SIZE: ¼ cup
PROTEIN (G): 10
FOOD: Lentils, cooked
SERVING SIZE: ½ cup
PROTEIN (G): 9
FOOD: Kashi Go Lean Crisp cereal
SERVING SIZE: ¾ cup
PROTEIN (G): 9
FOOD: Hemp seeds
SERVING SIZE: 3 tablespoons
PROTEIN (G): 9
FOOD: Peanut butter
SERVING SIZE: 2 tablespoons
PROTEIN (G): 8
FOOD: Veggie dog (average)
SERVING SIZE: 1 veggie dog
PROTEIN (G): 8
FOOD: Canned bean soup
SERVING SIZE: 1 cup
PROTEIN (G): 8
FOOD: Spirulina, dry
SERVING SIZE: 2 tablespoons
PROTEIN (G): 8
FOOD: Soy nut butter
SERVING SIZE: 2 tablespoons
PROTEIN (G): 7
FOOD: Kidney beans, cooked
SERVING SIZE: ½ cup
PROTEIN (G): 7
FOOD: Chickpeas, cooked
SERVING SIZE: ½ cup
PROTEIN (G): 7
SERVING SIZE: ½ cup
PROTEIN (G): 6
FOOD: Hummus
SERVING SIZE: ½ cup
PROTEIN (G): 6
FOOD: Soy sausage link (average)
SERVING SIZE: 1 sausage link
PROTEIN (G): 6
FOOD: Sprouted bread
SERVING SIZE: 1 slice
PROTEIN (G): 5
FOOD: Chia seeds, dry
SERVING SIZE: 2 tablespoons
PROTEIN (G): 5
FOOD: Almond milk, protein enriched
SERVING SIZE: 1 cup
PROTEIN (G): 5
FOOD: Soy yogurt
SERVING SIZE: 1 cup
PROTEIN (G): 9
FOOD: Nutritional yeast
SERVING SIZE: 2 tablespoons
PROTEIN (G): 4
FOOD: Soy milk with added A and D
SERVING SIZE: 1 cup
PROTEIN (G): 7
FOOD: Green peas, boiled
SERVING SIZE: ½ cup
PROTEIN (G): 4
FOOD: Quinoa, cooked
SERVING SIZE: ½ cup
PROTEIN (G): 4
FOOD: Spinach, cooked
SERVING SIZE: ½ cup
PROTEIN (G): 3
FOOD: Artichokes, cooked
SERVING SIZE: 1 artichoke
PROTEIN (G): 3
(Recommended Daily Intake for pregnancy for DHA and EPA during pregnancy is 300 mg or 3 grams; see here for more information. Amounts of EPA and DHA in fish and fish oils and the amount of fish consumption required to provide about 1 gram of EPA and DHA per day)1
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Tuna, light, canned in water, drained
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.26
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 12
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Tuna, white, canned in water, drained
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.73
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 4
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Sardines
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.98–1.70
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 2–3 (good source)
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Salmon, chum
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.68
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 4.5
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Salmon, sockeye
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.68
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 4.5
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Salmon, pink
DHA AND EPA CONTENT IN MILLIGRAMSA: 1.09
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 2.5 (good source)
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Salmon, chinook
DHA AND EPA CONTENT IN MILLIGRAMSA: 1.48
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 2 (good source)
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Salmon, Atlantic, farmed
DHA AND EPA CONTENT IN MILLIGRAMSA: 1.09–1.83
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 1.5–2.5 (good source)
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Salmon, Atlantic, wild
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.9–1.56
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 2–3.5 (good source)
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Mackerel
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.34–1.57
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 2–8.5 (good source)
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Herring, Pacific
DHA AND EPA CONTENT IN MILLIGRAMSA: 1.81
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 1.5 (good source)
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Herring, Atlantic
DHA AND EPA CONTENT IN MILLIGRAMSA: 1.71
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 2 (good source)
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Trout, rainbow, farmed
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.98
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 3 (good source)
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Trout, rainbow, wild
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.84
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 3.5
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Halibut
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.4–1.0
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 3–7.5
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Cod, Pacific
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.13
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 23
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Cod, Atlantic
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.24
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 12.5
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Haddock
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.2
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 15
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Catfish, farmed
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.15
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 20
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Catfish, wild
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.2
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 15
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Flounder / sole
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.42
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 7
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Oyster, Pacific (meat only)
DHA AND EPA CONTENT IN MILLIGRAMSA: 1.17
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 2.5
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Oyster, Eastern (meat only)
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.47
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 6.5
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Oyster, farmed (meat only)
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.37
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 8
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Lobster (meat only)
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.07–0.41
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 7.5–42.5
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Crab, Alaskan king (meat only)
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.35
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 8.5
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Shrimp, mixed
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.27
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 11
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Clam (meat only)
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.24
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 12.5
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Scallops (meat only)
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.17
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 17.5
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Cod liver oil capsulec
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.19
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 5
FISH SOURCES (3-OUNCE SERVING SIZE) AND CAPSULES: Omega-3 fatty acid concentrate capsule
DHA AND EPA CONTENT IN MILLIGRAMSA: 0.50
REQUIRED NUMBER OF SERVINGS FOR ABOUT 1 GRAM OF DHA AND EPAB: 2 (good source)
Note: The intakes of fish given above are very rough estimates because oil content can vary markedly (>300%) with species, season, diet, and packaging and cooking methods.
(Recommended Daily Intake for iron during pregnancy is 27 mg.)
FOOD: Cream of Wheat, cooked with water
SERVING SIZE: ¾ cup
IRON (MG): 8.9
FOOD: Blackstrap molasses
SERVING SIZE: 2 tablespoons
IRON (MG): 7.0
FOOD: All-bran cereal
SERVING SIZE: ½ cup
IRON (MG): 4.5
FOOD: Soybeans, cooked
SERVING SIZE: ½ cup
IRON (MG): 4.4
FOOD: Spirulina
SERVING SIZE: 2 tablespoons
IRON (MG): 3.9
SERVING SIZE: 2 ounces
IRON (MG): 3.7
FOOD: Spinach, cooked
SERVING SIZE: ½ cup
IRON (MG): 3.2
FOOD: Lentils, cooked
SERVING SIZE: ½ cup
IRON (MG): 3.2
FOOD: Pumpkin seeds
SERVING SIZE: ¼ cup
IRON (MG): 3.0
FOOD: Baked potato with skin
SERVING SIZE: 1 potato
IRON (MG): 2.7
FOOD: Split peas, cooked
SERVING SIZE: ½ cup
IRON (MG): 2.5
FOOD: Beef (short loin)
SERVING SIZE: 3 ounces
IRON (MG): 2.3
FOOD: Chickpeas, cooked
SERVING SIZE: ½ cup
IRON (MG): 2.3
FOOD: Tempeh
SERVING SIZE: ½ cup
IRON (MG): 2.2
FOOD: Edamame, cooked
SERVING SIZE: ½ cup
IRON (MG): 2.2
FOOD: Pinto beans, cooked
SERVING SIZE: 1.2 cup
IRON (MG): 2.2
FOOD: Hearts of palm, canned
SERVING SIZE: ½ cup
IRON (MG): 2.2
FOOD: Flour tortillas
SERVING SIZE: 2 tortillas
IRON (MG): 2.1
FOOD: Lima beans, cooked
SERVING SIZE: ½ cup
IRON (MG): 2.0
FOOD: Black beans, cooked
SERVING SIZE: ½ cup
IRON (MG): 1.8
FOOD: Tempeh
SERVING SIZE: 3 ounces
IRON (MG): 1.8
FOOD: Ground beef patty
SERVING SIZE: 3 ounces
IRON (MG): 1.7
FOOD: Tofu
SERVING SIZE: 4 ounces
IRON (MG): 1.7
FOOD: Whole wheat bread
SERVING SIZE: 2 slices
IRON (MG): 1.6
FOOD: Almonds, dry roasted
SERVING SIZE: ¼ cup
IRON (MG): 1.5
FOOD: Kidney beans, canned
SERVING SIZE: ½ cup
IRON (MG): 1.5
FOOD: Quick-cooked oatmeal
SERVING SIZE: 1 cup
IRON (MG): 1.5
FOOD: Lamb loin
SERVING SIZE: 3 ounces
IRON (MG): 1.5
FOOD: Prune juice
SERVING SIZE: 4 ounces
IRON (MG): 1.5
FOOD: Quinoa, cooked
SERVING SIZE: ½ cup
IRON (MG): 1.4
FOOD: Romaine lettuce
SERVING SIZE: 2 cups
IRON (MG): 1.2
FOOD: Sunflower seeds
SERVING SIZE: ¼ cup
IRON (MG): 1.2
FOOD: Turkey breast
SERVING SIZE: 3 ounces
IRON (MG): 1.1
FOOD: Dried figs
SERVING SIZE: ¼ cup
IRON (MG): 1.1
FOOD: Dried apricot halves
SERVING SIZE: 5 halves
IRON (MG): 1.0
FOOD: Wheat germ
SERVING SIZE: 2 tablespoons
IRON (MG): 1.0
FOOD: Avocado
SERVING SIZE: ½ avocado
IRON (MG): 1.0
(Recommended Daily Intake for calcium during pregnancy is 1,000 mg.)
FOOD: Swiss cheese
SERVING SIZE: 2 ounces
CALCIUM (MG): 545
FOOD: Yogurt, nonfat plain
SERVING SIZE: 1 cup
CALCIUM (MG): 488
FOOD: Yogurt, reduced-fat plain
SERVING SIZE: 1 cup
CALCIUM (MG): 448
FOOD: Monterey Jack cheese
SERVING SIZE: 2 ounces
CALCIUM (MG): 423
FOOD: Mozzarella cheese, part-skim, low-moisture
SERVING SIZE: 2 ounces
CALCIUM (MG): 414
FOOD: Cheddar cheese
SERVING SIZE: 2 ounces
CALCIUM (MG): 409
FOOD: Processed cheese
SERVING SIZE: 2 ounces
CALCIUM (MG): 325
FOOD: Fontina cheese
SERVING SIZE: 2 ounces
CALCIUM (MG): 312
FOOD: Milk, nonfat
SERVING SIZE: 8 ounces
CALCIUM (MG): 301
FOOD: Milk, reduced-fat 1%
SERVING SIZE: 8 ounces
CALCIUM (MG): 300
FOOD: Milk, reduced-fat 2%
SERVING SIZE: 8 ounces
CALCIUM (MG): 298
FOOD: Milk, whole (3.3%)
SERVING SIZE: 8 ounces
CALCIUM (MG): 290
FOOD: Milk, nonfat dry
SERVING SIZE: ⅓ cup
CALCIUM (MG): 283
FOOD: Pasteurized feta cheese
SERVING SIZE: 2 ounces
CALCIUM (MG): 280
FOOD: Pasteurized goat cheese
SERVING SIZE: 1 ounce
CALCIUM (MG): 253
FOOD: Ricotta cheese, part-skim
SERVING SIZE: ¼ cup
CALCIUM (MG): 167
FOOD: Buttermilk, reduced-fat
SERVING SIZE: ½ cup
CALCIUM (MG): 142
FOOD: Parmesan cheese
SERVING SIZE: 2 tablespoons
CALCIUM (MG): 138
FOOD: Frozen yogurt, vanilla
SERVING SIZE: ½ cup
CALCIUM (MG): 138
FOOD: Ice cream, vanilla
SERVING SIZE: ½ cup
CALCIUM (MG): 87
FOOD: Cottage cheese
SERVING SIZE: ½ cup
CALCIUM (MG): 78
(Recommended Daily Intake for calcium during pregnancy is 1,000 mg.)
SOURCE: Calcium-fortified orange juice
SERVING SIZE: 8 ounces
CALCIUM (MG): 350
SOURCE: Blackstrap molasses
SERVING SIZE: 2 tablespoons
CALCIUM (MG): 344
SOURCE: Soy beverage, enriched
SERVING SIZE: 8 ounces
CALCIUM (MG): 300
SOURCE: Calcium-fortified bread
SERVING SIZE: 2 slices
CALCIUM (MG): 160
SOURCE: All-bran cereal
SERVING SIZE: ½ cup
CALCIUM (MG): 150
SERVING SIZE: ½ cup
CALCIUM (MG): 122
SOURCE: Canned salmon (bone-in)
SERVING SIZE: 2 ounces
CALCIUM (MG): 121
SOURCE: Turnip greens, cooked
SERVING SIZE: ½ cup
CALCIUM (MG): 99
SOURCE: Tempeh
SERVING SIZE: ½ cup
CALCIUM (MG): 92
SOURCE: Almonds, dry roasted
SERVING SIZE: ¼ cup
CALCIUM (MG): 92
SOURCE: Corn tortillas
SERVING SIZE: 2 tortillas
CALCIUM (MG): 91
SOURCE: Soybeans, cooked
SERVING SIZE: ½ cup
CALCIUM (MG): 88
SOURCE: Almond butter
SERVING SIZE: 2 tablespoons
CALCIUM (MG): 86
SOURCE: Molasses
SERVING SIZE: 2 tablespoons
CALCIUM (MG): 82
SOURCE: Flour tortillas
SERVING SIZE: 2 tortillas
CALCIUM (MG): 80
SOURCE: Bok choy, cooked
SERVING SIZE: ½ cup
CALCIUM (MG): 79
SOURCE: Tofu (not fortified)
SERVING SIZE: 4 ounces
CALCIUM (MG): 75
SOURCE: Dried figs
SERVING SIZE: ¼ cup
CALCIUM (MG): 72
SOURCE: Vegetarian baked beans
SERVING SIZE: ½ cup
CALCIUM (MG): 64
SOURCE: Plain bagel
SERVING SIZE: 1 bagel
CALCIUM (MG): 53
SOURCE: Mustard greens, cooked
SERVING SIZE: ½ cup
CALCIUM (MG): 52
SOURCE: Okra, cooked
SERVING SIZE: ½ cup
CALCIUM (MG): 50
SOURCE: Kale, cooked
SERVING SIZE: ½ cup
CALCIUM (MG): 47
SOURCE: Acorn squash, baked
SERVING SIZE: ½ cup
CALCIUM (MG): 45
SOURCE: Butternut squash, baked
SERVING SIZE: ½ cup
CALCIUM (MG): 42
SOURCE: Fresh orange, medium
SERVING SIZE: 1 orange
CALCIUM (MG): 42
SOURCE: Pinto beans, cooked
SERVING SIZE: ½ cup
CALCIUM (MG): 41
SOURCE: Chickpeas, cooked
SERVING SIZE: ½ cup
CALCIUM (MG): 40
SOURCE: Collard greens, cooked
SERVING SIZE: ½ cup
CALCIUM (MG): 40
(Recommended Daily Intake for vitamin A during pregnancy is 2,300 IU.)
VEGETABLES
SOURCE: Spinach, cooked
SERVING SIZE: ½ cup
VITAMIN A (IU): 9,433
SOURCE: Sweet potato, cooked
SERVING SIZE: ½ cup
VITAMIN A (IU): 9,343
SOURCE: Kale, cooked
SERVING SIZE: ½ cup
VITAMIN A (IU): 8,854
SOURCE: Butternut squash, chopped or pureed, cooked
SERVING SIZE: ½ cup
VITAMIN A (IU): 7,441
SOURCE: Collard greens, cooked
SERVING SIZE: ½ cup
VITAMIN A (IU): 7,220
SOURCE: Romaine lettuce, sliced
SERVING SIZE: 1½ cups
VITAMIN A (IU): 6,140
SOURCE: Pumpkin, chopped or pureed, cooked
SERVING SIZE: ½ cup
VITAMIN A (IU): 4,938
SOURCE: Kale, raw
SERVING SIZE: 2 cups
VITAMIN A (IU): 2,667
SOURCE: Red bell pepper
SERVING SIZE: ½
VITAMIN A (IU): 1,863
SOURCE: Baby carrots
SERVING SIZE: 8 baby carrots
VITAMIN A (IU): 1,132
SOURCE: Asparagus, cooked
SERVING SIZE: ½ cup
VITAMIN A (IU): 504
SOURCE: Brussels sprouts, cooked
SERVING SIZE: ½ cup
VITAMIN A (IU): 332
SOURCE: Broccoli, cooked
SERVING SIZE: ½ cup
VITAMIN A (IU): 283
FRUITS
SOURCE: Cantaloupe, diced
SERVING SIZE: ¾ cup
VITAMIN A (IU): 4,058
SOURCE: Mango
SERVING SIZE: ½ mango
VITAMIN A (IU): 1,120
SOURCE: Tangerines
SERVING SIZE: 2 tangerines
VITAMIN A (IU): 1,199
SOURCE: Apricots, dried
SERVING SIZE: 5 dried apricots
VITAMIN A (IU): 631
OTHER SOURCES
SOURCE: Tuna, bluefin, cooked
SERVING SIZE: 2.5 ounces
VITAMIN A (IU): 1,786
SOURCE: Herring, pickled
SERVING SIZE: 2.5 ounces
VITAMIN A (IU): 610
SOURCE: Eggs, cooked
SERVING SIZE: 2 eggs
VITAMIN A (IU): 520
SOURCE: Pasteurized goat cheese, semi-soft
SERVING SIZE: 1 ounce
VITAMIN A (IU): 415
SOURCE: Ricotta cheese
SERVING SIZE: ¼ cup
VITAMIN A (IU): 236
(Recommended Daily Intake for vitamin C during pregnancy is 85 mg.)
VEGETABLES
SOURCE: Red bell pepper, raw
SERVING SIZE: ½ pepper
VITAMIN C (MG): 76
SOURCE: V8 low-sodium or tomato juice
SERVING SIZE: 1 cup
VITAMIN C (MG): 72
SOURCE: Broccoli florets
SERVING SIZE: ½ cup
VITAMIN C (MG): 41
SOURCE: Snow peas, cooked
SERVING SIZE: ½ cup
VITAMIN C (MG): 38
SOURCE: Brussels sprouts, cooked
SERVING SIZE: ½ cup
VITAMIN C (MG): 37
SOURCE: Cauliflower, cooked
SERVING SIZE: ½ cup
VITAMIN C (MG): 27
SERVING SIZE: ½ cup
VITAMIN C (MG): 26
SOURCE: Cabbage, raw
SERVING SIZE: 1 cup
VITAMIN C (MG): 20
SOURCE: Mustard greens, cooked
SERVING SIZE: ½ cup
VITAMIN C (MG): 18
SOURCE: Baked potato
SERVING SIZE: 1 potato
VITAMIN C (MG): 17
SOURCE: Bok choy, cooked
SERVING SIZE: ½ cup
VITAMIN C (MG): 16
SOURCE: Turnip greens, cooked
SERVING SIZE: ½ cup
SERVING SIZE: 15
FRUITS
SOURCE: Guava
SERVING SIZE: 1 guava
VITAMIN C (MG): 126
SOURCE: Orange or grapefruit juice
SERVING SIZE: 1 cup
VITAMIN C (MG): 124
SOURCE: Grapefruit, pink or red
SERVING SIZE: ½ grapefruit
VITAMIN C (MG): 94
SOURCE: Kiwi
SERVING SIZE: 1 kiwi
VITAMIN C (MG): 91
SOURCE: Orange
SERVING SIZE: 1 orange
VITAMIN C (MG): 70
SOURCE: Lychee
SERVING SIZE: ½ cup
VITAMIN C (MG): 68
SOURCE: Papaya, diced
SERVING SIZE: ¾ cup
VITAMIN C (MG): 64
SOURCE: Cantaloupe, diced
SERVING SIZE: ¾ cup
VITAMIN C (MG): 44
SOURCE: Strawberries
SERVING SIZE: ½ cup
VITAMIN C (MG): 42
SOURCE: Mango
SERVING SIZE: ½
VITAMIN C (MG): 37
SOURCE: Pineapple, diced
SERVING SIZE: 1 cup
VITAMIN C (MG): 37
SOURCE: Clementine
SERVING SIZE: 1 clementine
VITAMIN C (MG): 36
SOURCE: Soursop
SERVING SIZE: ½ cup
VITAMIN C (MG): 23
(Recommended Daily Intake for folate (folic acid) during pregnancy is 600 mcg.)
SOURCE: All-bran cereal
SERVING SIZE: ½ cup
FOLATE (MCG): 400
SOURCE: Edamame, frozen, prepared
SERVING SIZE: ½ cup
FOLATE (MCG): 241
SOURCE: Lentils, cooked
SERVING SIZE: ½ cup
FOLATE (MCG): 179
SOURCE: Romaine lettuce
SERVING SIZE: 2 cups
FOLATE (MCG): 152
SOURCE: Chickpeas, cooked
SERVING SIZE: ½ cup
FOLATE (MCG): 141
SOURCE: Pasta, enriched, dry
SERVING SIZE: 2 ounces
FOLATE (MCG): 134
SOURCE: Asparagus, cooked
SERVING SIZE: ½ cup
FOLATE (MCG): 131
SOURCE: Black beans, cooked
SERVING SIZE: ½ cup
FOLATE (MCG): 128
SERVING SIZE: ½ cup
FOLATE (MCG): 131
SOURCE: Artichoke, boiled, drained
SERVING SIZE: 1 artichoke
FOLATE (MCG): 107
SOURCE: Brewer’s yeast
SERVING SIZE: 1 teaspoon
FOLATE (MCG): 104
SOURCE: Baby spinach, raw
SERVING SIZE: 2 cups
FOLATE (MCG): 106
SOURCE: Sunflower seeds
SERVING SIZE: ¼ cup
FOLATE (MCG): 76
SOURCE: Orange juice
SERVING SIZE: 1 cup
FOLATE (MCG): 74
SOURCE: Beets, cooked
SERVING SIZE: ½ cup
FOLATE (MCG): 74
SOURCE: Kidney beans, canned
SERVING SIZE: ½ cup
FOLATE (MCG): 64
SOURCE: Avocado, medium
SERVING SIZE: ½ avocado
FOLATE (MCG): 56
SOURCE: Wheat germ
SERVING SIZE: 2 tablespoons
FOLATE (MCG): 51
SOURCE: Tomato juice
SERVING SIZE: 1 cup
FOLATE (MCG): 49
SOURCE: Calcium-fortified white bread
SERVING SIZE: 2 slices
FOLATE (MCG): 48
SOURCE: Brussels sprouts, cooked
SERVING SIZE: ½ cup
FOLATE (MCG): 47
SOURCE: Peanuts, roasted
SERVING SIZE: ¼ cup
FOLATE (MCG): 45
SOURCE: Orange, medium
SERVING SIZE: 1 orange
FOLATE (MCG): 39
SOURCE: Broccoli, cooked
SERVING SIZE: ½ cup
FOLATE (MCG): 39
(Recommended Daily Intake for fiber during pregnancy is 28 g.)
SOURCE: General Mills Fiber One cereal
SERVING SIZE: ½ cup
VITAMIN C (MG): 14
SOURCE: All-bran cereal
SERVING SIZE: ½ cup
VITAMIN C (MG): 10
SOURCE: Chia seeds, dry
SERVING SIZE: 2 tablespoons
VITAMIN C (MG): 9
SOURCE: Raspberries
SERVING SIZE: 1 cup
VITAMIN C (MG): 8
SOURCE: Lentils, cooked
SERVING SIZE: ½ cup
VITAMIN C (MG): 8
SOURCE: Black beans, cooked
SERVING SIZE: ½ cup
VITAMIN C (MG): 7
SOURCE: Chickpeas, cooked
SERVING SIZE: ½ cup
VITAMIN C (MG): 5
SOURCE: Potato with skin
SERVING SIZE: 1 potato
VITAMIN C (MG): 5
SOURCE: Kidney beans, canned
SERVING SIZE: ½ cup
VITAMIN C (MG): 5
SOURCE: Green peas, cooked
SERVING SIZE: ⅓ cup
VITAMIN C (MG): 4
SOURCE: Kellogg’s Raisin Bran cereal
SERVING SIZE: ½ cup
VITAMIN C (MG): 4
SOURCE: Quick-cooked oatmeal (prepared with water)
SERVING SIZE: 1 cup
VITAMIN C (MG): 4
SERVING SIZE: 1 cup
VITAMIN C (MG): 4
SOURCE: Apple with skin, medium
SERVING SIZE: 1 apple
VITAMIN C (MG): 4
SOURCE: Whole wheat bread
SERVING SIZE: 2 slices
VITAMIN C (MG): 3
SOURCE: Strawberries
SERVING SIZE: 1 cup
VITAMIN C (MG): 3
SOURCE: Orange, medium
SERVING SIZE: 1 orange
VITAMIN C (MG): 3
SOURCE: Wheat germ
SERVING SIZE: ¼ cup
VITAMIN C (MG): 3
SOURCE: Dried dates
SERVING SIZE: 5 dates
VITAMIN C (MG): 3
SOURCE: Broccoli, cooked
SERVING SIZE: ½ cup
VITAMIN C (MG): 2
SOURCE: Whole wheat crackers
SERVING SIZE: 5 crackers
VITAMIN C (MG): 2
SOURCE: Brussels sprouts, cooked
SERVING SIZE: ½ cup
VITAMIN C (MG): 2
a The EPA and DHA content of fish is per 3-ounce serving (edible portion).
b The amount required to provide about 1 gram of EPA and DHA per day is measured in ounces of fish per day, or grams per gram of oil per day.
c This intake of cod liver oil would provide approximately the recommended daily allowance of vitamins A and D.