A safe and healthy amount of leafy greens during pregnancy is 1 to 2 cups per day as part of a total of at least 4–5 servings of vegetables daily. One serving of leafy greens is generally counted as 1 cup of raw or 1/2 cup of cooked greens, such as spinach, kale, or lettuce.
Guidelines for Leafy Greens in Pregnancy
- 1–2 cups of raw leafy greens (or 1/2–1 cup cooked) per day can be safely included within the daily vegetable intake.
- Aim for 4–5 servings of vegetables in total from a variety of colors, and include dark leafy greens for their folate, iron, calcium, fiber, and vitamins A, K, and C.
- Vary your greens with other vegetables to maximize nutrient intake and help with digestion.
Tips
- Always wash leafy greens thoroughly to remove potential contaminants.
- Balance with other nutrient-rich foods for best pregnancy health outcomes.
This recommendation supports fetal development while keeping overall nutrition balanced and safe.
