The leafy greens highest in both folate and iron for pregnancy are spinach, turnip greens, collard greens, and kale. These greens support fetal neural development (folate) and maternal blood health (iron).
Top Leafy Greens for Folate and Iron
- Spinach: Provides up to 263 mcg folate and about 6.4 mg iron per cooked cup.
- Turnip greens: Offer around 170 mcg folate and 2.7 mg iron per cooked cup.
- Collard greens: High in iron (about 5.3 mg) and moderate in folate (about 80 mcg) per cooked cup.
- Kale: Contains 84–130 mcg folate and about 1.1 mg iron per cooked cup.
Including these nutrient-rich greens in the pregnancy diet helps meet the increased needs for both folate and iron, supporting a healthy pregnancy and baby.
