Nutritional Requirement Calculator

Calculate daily nutritional needs during pregnancy.

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Medical Disclaimer: This tool is for educational and informational purposes only. It does not provide medical advice, diagnosis, or treatment. Results are estimates only. Always consult a qualified healthcare professional for medical decisions. In an emergency, call 995 (Singapore) immediately.

Calorie and Nutrient Needs by Trimester

Based on a moderately active woman with pre-pregnancy BMI 20-25. Adjust by activity level and weight gain goals.

Trimester	Extra Calories/Day	Protein	Calcium	Focus Areas
First (Wks 1-13)	~0 extra	71g/day	1,000 mg	Folic acid, iodine, avoiding nausea triggers
Second (Wks 14-27)	~340 cal	71g/day	1,000 mg	Iron, calcium, DHA, steady weight gain
Third (Wks 28-40)	~452 cal	71g/day	1,000 mg	DHA, protein, vitamin K, GBS screening prep

Key Nutrients to Prioritise

Spinach & Kai Lan

Folate, iron, calcium. Blanch and add to soups or stir-fries.

Salmon (2x/week)

DHA for fetal brain development. Low mercury compared to tuna.

Eggs (2/day)

Protein, choline, iron. Most complete single food for pregnancy.

Tofu & Edamame

Calcium, protein, iron. Excellent for vegetarians.

Lentils / Dhal

Folate, iron, fibre. A hawker staple that punches above its weight.

Plain yoghurt

Calcium, protein, probiotics. Choose low-sugar varieties.

Sweet potato

Beta-carotene, fibre, potassium. Safe and nutritious.

Ikan bilis / sardines

Calcium, DHA, protein. Cheap, widely available in Singapore.

Foods to Avoid or Limit in Pregnancy

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Raw fish / undercooked seafood

Risk of listeria and toxoplasmosis (sashimi, half-cooked shellfish)

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High-mercury fish

Limit shark, swordfish, king mackerel. Safe: salmon, sardines, prawns

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Unpasteurised dairy / soft cheese

Brie, camembert, blue cheese carry listeria risk

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Raw or undercooked eggs

Salmonella risk. Fully cook eggs; avoid runny yolks

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Papaya (unripe)

May stimulate uterine contractions; avoid especially in first trimester

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Alcohol

No safe level in pregnancy. Causes fetal alcohol spectrum disorders

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Caffeine (over 200mg/day)

Limit to 1 cup of coffee. Count tea, cola, and chocolate too

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Liver (large amounts)

Very high vitamin A, which can harm fetal development in excess

Singapore Hawker Food: Safe vs Skip

Generally Safe

✓ Chicken rice (fully cooked)
✓ Wonton noodle soup
✓ Fish ball noodles
✓ Vegetable stir-fries
✓ Dhal, dhall curry
✓ Porridge / congee

Use Caution or Avoid

✗ Raw fish beehoon / yusheng
✗ Half-cooked eggs in mee siam
✗ Oyster omelette (raw oysters)
✗ Rojak with raw cuttlefish
✗ Tau huay (may be unpasteurised)
✗ Durian (very high sugar; limit)

For a full pregnancy nutrition guide, see the Pregnancy Hub →

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Key Terms

Common pregnancy terms explained.

EDD (Estimated Due Date) LMP (Last Menstrual Period) Gestational Age Trimester Morning Sickness Braxton Hicks NIPT Gestational Diabetes

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