Is Kale Safe During Pregnancy?

Is kale safe during pregnancy?

Kale is safe and highly nutritious in pregnancy, rich in folate, vitamin K, and fiber; wash it well, especially if eaten raw. In short, kale is generally considered safe during pregnancy when you follow the guidance below.

Why this is the guidance

During pregnancy your immune system is naturally suppressed and your body is sharing everything with your baby, so foods are judged on two things: the chance of foodborne illness (like listeria or salmonella) and whether anything in them — caffeine, mercury, alcohol, certain additives — can reach your baby.

How to enjoy it safely

You don't need to avoid kale. As with any food in pregnancy, choose fresh, store it properly, and cook or wash it as you normally would. A varied diet in normal portions is exactly the right approach — there's no special limit to worry about here.

What about breastfeeding?

Pregnancy and breastfeeding aren't the same — some things that are limited while you're pregnant are perfectly fine once you're nursing, and occasionally the reverse is true. If you're past delivery and wondering about kale while breastfeeding, check with your provider, since the answer can be different from the pregnancy guidance above.

The bottom line

Kale: generally considered safe in pregnancy. Enjoy it sensibly as part of a varied, healthy pregnancy. This page is general education, not medical advice — your provider knows your history and is the final word for your pregnancy.