Pregnancy food guidance, in plain English

Spinach

Spinach is safe and highly beneficial during pregnancy. It is one of the best dietary sources of folate, which is essential for your baby's development.

Safe to eat
Spinach

Spinach is one of the most nutritious vegetables you can eat during pregnancy. It is exceptionally rich in folate (folic acid), which plays a crucial role in preventing neural tube defects in early pregnancy. It also provides iron, vitamin C, vitamin K, calcium, and magnesium. Spinach can be eaten raw in salads or cooked — both are safe, and lightly cooking spinach actually increases the availability of some nutrients. As with all salad leaves and leafy vegetables, fresh spinach should always be washed thoroughly under cold running water before eating to remove soil residue and potential traces of Toxoplasma. Baby spinach leaves in sealed bags are generally clean but rinsing is still a sensible habit. Spinach is also a versatile cooking ingredient — it wilts quickly in hot dishes and works in everything from pasta to curries to eggs.

What to be aware of

  • Wash fresh spinach thoroughly under cold running water before eating raw.
  • Rinse even pre-washed bagged spinach.
  • Spinach is high in oxalates which can slightly reduce iron absorption — eating it with a source of vitamin C (such as lemon juice or tomatoes) helps.
  • Cooked spinach is equally safe and nutritious — it shrinks significantly when cooked so you can eat larger quantities.

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.

Spinach and egg on sourdough toast

Spinach and egg on sourdough toast

A quick, nutrient-packed breakfast or lunch — folate from the spinach and protein from the egg.

Pregnancy tip: Wilt the spinach quickly in the pan just before serving to retain its nutrients. A squeeze of lemon over the top brightens the whole dish.

Ingredients

  • 2 large handfuls fresh spinach, washed
  • 2 eggs
  • 2 slices sourdough bread
  • 1 clove garlic, halved
  • 1 tbsp olive oil
  • Salt, pepper, and chilli flakes
  • Squeeze of lemon

Method

  1. Toast the sourdough and rub one side with the cut garlic clove.
  2. Poach or fry the eggs to your preference.
  3. Heat olive oil in a pan, add the spinach, and stir for 1–2 minutes until just wilted.
  4. Season with salt, pepper, and a pinch of chilli flakes.
  5. Pile the spinach onto the toast, top with the egg, and finish with a squeeze of lemon.