Pregnancy guidance, in plain English

Potatoes

Potatoes are safe and nutritious throughout pregnancy when cooked. The only thing to watch for is green-tinged or sprouting potatoes, which should be avoided.

Safe to eat

Potatoes are a safe, filling, and nutritious source of carbohydrates, potassium, vitamin C, and fibre (especially when eaten with the skin on) during pregnancy. Mashed, roasted, boiled, baked, or as chips — all cooking methods are fine in moderation, though very frequently fried or heavily salted potato dishes are best balanced with other foods. The one genuine precaution concerns green potatoes. When potatoes are exposed to light, they produce a green pigment (chlorophyll) alongside a natural toxin called solanine, concentrated just under the skin and in any sprouting 'eyes'. Solanine in large amounts can cause nausea, vomiting, and headaches, and is best avoided in pregnancy along with everyone else. Cut away any green parts and sprouting eyes generously, or discard the potato entirely if it is significantly green throughout. Store potatoes in a cool, dark place to prevent greening and sprouting in the first place. Normally prepared potatoes from a shop, with no green discolouration, carry no meaningful solanine risk and are completely safe.

What to be aware of

  • Cut away any green-tinged flesh or sprouting eyes before cooking, or discard the potato if heavily affected.
  • Store potatoes away from light to prevent greening.
  • Normal, unblemished potatoes are safe in any cooked form — boiled, roasted, mashed, or baked.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

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Golden crispy roast potatoes with rosemary sprigs in a roasting tray, overhead food photography, warm kitchen light

Crispy rosemary roast potatoes

Classic roast potatoes with a crunchy exterior and fluffy centre — a reliable comfort food throughout pregnancy.

Ingredients

  • 1kg potatoes, peeled and cut into chunks
  • 3 tbsp olive oil or goose fat
  • 2 sprigs fresh rosemary
  • 2 cloves garlic, bashed
  • Salt and pepper

Method

  1. Preheat oven to 200°C (fan).
  2. Parboil potato chunks for 8 minutes, then drain and shake in the colander to rough up the edges.
  3. Heat oil in a roasting tray in the oven for 5 minutes.
  4. Add potatoes to the hot oil, turning to coat, and roast for 40–45 minutes, turning halfway.
  5. Add rosemary and garlic for the final 10 minutes.
  6. Season well and serve.