Is Spinach (palak) safe during pregnancy?

Vegetables Also called Palong shak (Bengali); Pasalai keerai (Tamil); Palakoora (Telugu); Basala cheera (Malayalam); Spinak soppu (Kannada); Palak ni bhaji (Gujarati).

Part of the pregnancy diet

ICMR-NIN lists spinach among green leafy vegetables in its pregnancy food groups and suggests palak roti.[1,2]

What official sources say

ICMR-NIN: Dietary Guidelines for Indians 2024

  • Its pregnancy food groups list spinach, amaranth, fenugreek, mustard, mint, coriander and drumstick leaves as green leafy vegetables. (p. 16)[1]
  • Among its dos for pregnancy it suggests fenugreek (methi) roti, spinach (palak) roti, vegetable idli and vegetable dosa. (p. 17)[1]

FSANZ: Pregnancy and healthy eating

  • Dark green leafy vegetables naturally contain iron and folate.[2]

Related general rules

NHS: Foods to avoid in pregnancy

  • Fruit and vegetables › Safe to eat: Most fruits and vegetables are safe to eat in pregnancy, as long as they are washed thoroughly first.[3]
  • Wash fruit and vegetables thoroughly to remove soil, because soil can carry bacteria that may make you ill.[3]

US FDA: Fruits, Veggies and Juices (Food Safety for Moms-to-Be)

  • Thoroughly rinse raw fruits and vegetables under running water before eating or preparing them, especially fruits that require peeling or cutting - like cantaloupe and other melons.[4]

US CDC: Safer Food Choices for Pregnant Women

  • Riskier Choice: Unwashed fresh fruits and vegetables, including lettuce and other leafy greens[5]
  • Safer Choice: Washed vegetables and fruits (washed and then cooked are safest)[5]

NHS: Have a healthy diet in pregnancy

  • Aim for at least 5 portions of varied fruit and vegetables a day, which can be fresh, frozen, canned, dried or juiced, and always wash fresh produce carefully.[6]

Nutrition per 100 g (USDA)

Energy23 kcal
Protein2.86 g
Fibre2.2 g
Sugars0.42 g
Iron2.71 mg
Calcium99 mg
Folate (DFE)194 µg
Folate, total194 µg
Vitamin A (RAE)469 µg
Vitamin C28.1 mg
Vitamin D0 µg
Vitamin B120 µg
Choline19.3 mg
DHA (omega-3)0 g
EPA (omega-3)0 g
Caffeine0 mg
Sodium79 mg

USDA FoodData Central: Spinach, raw (FDC ID 168462), per 100 g. Public domain. Values describe that USDA record; composition varies with variety and preparation.

Sources

  1. ICMR-NIN: Dietary Guidelines for Indians 2024 · nin.res.in. Printed pages 16, 17. Paraphrased and cited by printed page; the text is not reproduced.
  2. FSANZ: Pregnancy and healthy eating · foodstandards.gov.au. © Food Standards Australia New Zealand, licensed under CC BY 4.0; quoted. No endorsement implied.
  3. NHS: Foods to avoid in pregnancy · nhs.uk. Paraphrased. Contains public sector information licensed under the Open Government Licence v3.0 (OGL v3.0). Not endorsed by the NHS.
  4. US FDA: Fruits, Veggies and Juices (Food Safety for Moms-to-Be) · fda.gov. US government work, public domain; quoted. No endorsement implied.
  5. US CDC: Safer Food Choices for Pregnant Women · cdc.gov. US government work, public domain; quoted. No endorsement implied.
  6. NHS: Have a healthy diet in pregnancy · nhs.uk. Paraphrased. Contains public sector information licensed under the Open Government Licence v3.0 (OGL v3.0). Not endorsed by the NHS.

Sources checked 26 September 2026.

Quotes are checked word for word against each source page, and paraphrases against the original text. Official bodies are named as sources only: none of them reviewed or endorses this page.

Educational information, not medical advice. Your own doctor or midwife may advise differently for you — follow their advice.