Pregnancy food guidance, in plain English

Kale

Kale is safe and excellent during pregnancy. It is packed with folate, vitamin C, vitamin K, calcium, and iron.

Safe to eat
Kale

Kale is one of the most nutrient-dense vegetables available, and it is completely safe to eat throughout pregnancy. It provides folate, which is essential in the first trimester for preventing neural tube defects, along with iron, calcium, vitamin C, vitamin K, and a range of antioxidants. Unlike many leafy greens, kale is also a meaningful source of plant-based calcium, which is useful if your dairy intake is limited. Kale can be eaten raw in salads (where massaging it with oil softens the texture), lightly steamed, roasted as crisps, or added to soups and stews. As with all leafy vegetables, it should be washed thoroughly before eating. There are several varieties — curly kale, cavolo nero (black kale), and flat-leaf kale — all of which are equally safe and nutritious.

What to be aware of

  • Wash kale thoroughly under cold running water before eating.
  • Kale is very high in vitamin K, which affects blood clotting — if you are prescribed blood thinners such as warfarin, speak to your doctor.
  • Cooking kale reduces its goitrogen content — raw kale in very large amounts can theoretically affect thyroid function, though normal dietary amounts are not a concern.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Kale, white bean, and lemon soup

Kale, white bean, and lemon soup

A comforting, iron- and folate-rich soup that is simple to make and deeply satisfying.

Pregnancy tip: Adding the kale in the last few minutes keeps it bright green and retains more nutrients than long cooking.

Ingredients

  • 200g curly kale, washed and roughly chopped
  • 1 x 400g tin white beans (cannellini), drained
  • 1 onion, diced
  • 3 cloves garlic, sliced
  • 1 litre vegetable stock
  • Juice and zest of 1 lemon
  • 2 tbsp olive oil
  • Salt, pepper, and chilli flakes
  • Parmesan rind (optional, for flavour)

Method

  1. Heat olive oil in a large pan, soften onion and garlic for 5 minutes.
  2. Add the white beans, stock, and Parmesan rind if using.
  3. Simmer for 10 minutes.
  4. Add the kale and cook for a further 4–5 minutes until just tender.
  5. Stir in lemon juice and zest.
  6. Season with salt, pepper, and chilli flakes, and serve with crusty bread.