Calories
Sources differ
Sources differ on extra calories:[2][3][4]
- MedlinePlus says most people need no extra calories in the first trimester, about 340 extra a day in the second, about 450 extra a day in the third, and often none in the final weeks.[2]
- The NHS says there is no need to eat for 2, and an extra 200 calories a day are needed only from the third trimester, at week 28.[3][4]
Key nutrients each day
Daily amounts in pregnancy as each source lists them:[2][1]
| Nutrient | MedlinePlus | ACOG |
|---|---|---|
| Folic acid | 600 mcg | 600 mcg |
| Iron | 27 mg | 27 mg |
| Calcium | 1,000 mg (1,300 mg ages 14 to 18) | 1,000 mg ages 19 to 50 (1,300 mg ages 14 to 18) |
| Vitamin D | 600 IU | 600 IU (15 mcg) |
| Iodine | — | 220 mcg |
| Choline | — | 450 mg |
| Vitamin B12 | — | 2.6 mcg |
MedlinePlus says a supplement is usually needed to get enough folic acid.[2]
ACOG says choline is not in most prenatal vitamins, so it is important to get it from food.[1] It says gummy vitamins may need extra iron.[1]
ACOG says not to take more than the recommended daily dose of prenatal vitamins, because too much vitamin A can cause birth defects.[1]
MedlinePlus says to use prenatal vitamins rather than regular ones.[5]
Everyday eating
The NHS suggests eating 5 portions of fruit and vegetables a day.[6]
ACOG suggests 8 to 12 cups of water a day.[1] It says to choose pasteurized dairy only.[1]
Weight gain
CDC lists recommended weight gain by weight before pregnancy.[7]
Questions families ask
Do I need to eat for two?
ACOG says eating for two means eating twice as healthy, not twice as much.[1] The NHS says there is no need to eat for 2.[3]
How much iron do I need in pregnancy?
MedlinePlus lists 27 mg of iron and 600 mcg of folic acid a day during pregnancy.[2]
Is a prenatal vitamin enough?
ACOG says choline is not in most prenatal vitamins, so it is important to get it from food.[1]
Free from UpOnly Learning. Written for families of every faith. No outside ads and no affiliate links. Every fact on this page comes from the sources listed below. How we source and review these pages
Updated 2026-10-24: first published.
Sources
All sources were opened and checked on the date shown.
- American College of Obstetricians and Gynecologists. Healthy Eating During Pregnancy. Checked October 24, 2026.
- MedlinePlus (National Library of Medicine). Pregnancy and Nutrition. Checked October 24, 2026.
- NHS (United Kingdom). 4 weeks pregnant guide. Checked October 24, 2026.
- NHS (United Kingdom). 28 weeks pregnant guide. Checked October 24, 2026.
- MedlinePlus (National Library of Medicine). Pregnancy and Medicines. Checked October 24, 2026.
- NHS (United Kingdom). 21 weeks pregnant guide. Checked October 24, 2026.
- Centers for Disease Control and Prevention. Weight Gain During Pregnancy. Checked October 24, 2026.