Pregnancy food guidance, in plain English

Tomatoes

Tomatoes are safe and beneficial throughout pregnancy. They are an excellent source of vitamin C, folate, and lycopene.

Safe to eat
Tomatoes

Tomatoes are completely safe to eat during pregnancy in all forms — raw, cooked, tinned, and as sauces. They are a rich source of vitamin C, which helps your body absorb iron (particularly important during pregnancy when iron needs increase). Tomatoes also provide folate, potassium, and lycopene — a powerful antioxidant. Interestingly, cooked tomatoes and tomato products such as tinned tomatoes and passata actually provide more bioavailable lycopene than raw tomatoes, as cooking breaks down cell walls and increases absorption. As with all raw produce, fresh tomatoes should be washed before eating. Tinned tomatoes and tomato paste are particularly useful during pregnancy as convenient, nutritious cooking staples that can be used in pasta sauces, soups, stews, and casseroles.

What to be aware of

  • Wash fresh tomatoes under cold running water before eating.
  • Tinned tomatoes, passata, and tomato paste are all safe and do not require additional preparation.
  • Some women experience increased heartburn during pregnancy — tomatoes, being acidic, may aggravate this. If so, cooked tomatoes in sauces may be easier to tolerate than raw.

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.

Simple roasted tomatoes on sourdough

Simple roasted tomatoes on sourdough

Roasting concentrates the tomatoes' sweetness and increases their lycopene — delicious on toast for a quick lunch.

Pregnancy tip: Slow roasting at lower temperature gives sweeter, more flavourful tomatoes. Cherry tomatoes are ideal, but any variety works.

Ingredients

  • 300g cherry or vine tomatoes
  • 3 cloves garlic, skin on
  • 3 tbsp olive oil
  • 1 tsp balsamic vinegar
  • Salt, pepper, and fresh thyme
  • 2–4 slices sourdough, toasted
  • Cream cheese or ricotta to serve

Method

  1. Preheat oven to 180°C (160°C fan).
  2. Halve the tomatoes and place cut-side up in a roasting tin with the garlic.
  3. Drizzle with olive oil and balsamic vinegar, season generously.
  4. Scatter with fresh thyme.
  5. Roast for 35–45 minutes until soft, collapsed, and slightly caramelised.
  6. Spread cream cheese or ricotta on the toasted sourdough and top with the roasted tomatoes and their juices.