Safety and recommendations for consuming microgreens during pregnancy

Hi everyone, we’re back! In this part of our pregnancy series we look at safety and practical recommendations for eating microgreens while expecting. Pregnancy changes how careful you need to be with raw foods, so this one is worth reading closely.

Microgreens vs. sprouts — an important difference

Sprouts and microgreens both come from seeds, but they are not the same. Sprouts are grown in warm, very humid conditions and eaten whole — including the root — which is why health authorities single them out as a higher-risk raw food, especially in pregnancy. Microgreens are grown in less humid conditions and only the young stems and leaves are harvested above the seed, which generally makes them a lower-risk raw product than sprouts.

“Lower risk than raw sprouts” is not the same as “risk-free,” though. Microgreens are still a raw, ready-to-eat green, so during pregnancy they should be washed thoroughly and — if you have any doubt about how they were grown, handled or stored — cooked before eating. When in doubt, cook them.

Basic safety recommendations

• Choose reliable sources: use producers or brands with good hygiene practices and quality control, or grow your own from trusted seed.
• Wash before eating: rinse thoroughly under clean running water, even if they look clean.
• Cook when in doubt: adding them at the end of cooking (soups, stir-fries, omelettes) reduces bacterial risk while keeping most of the nutrients. In pregnancy, cooking is the safest choice.
• Store properly: keep them in the refrigerator and eat within 3–5 days.
• Choose mild varieties: if your digestion is sensitive, pea or sunflower microgreens are gentle options.
• Keep portions moderate: a handful is plenty; there is no need to overdo it.

Which types to be careful with

Most culinary microgreens (pea, sunflower, radish, broccoli, kale) are considered fine in a normal diet when washed well. A few plants, however, are not safe to eat as microgreens or seedlings at all — for example seedlings from the nightshade family (tomato, potato, pepper) and rhubarb leaves. See our guide to which microgreens are not safe to eat, and if you are unsure whether a specific variety is appropriate during pregnancy, ask your doctor or midwife rather than guessing.

A few more tips

• Always consult your doctor, midwife or nutritionist before making major dietary changes — especially with gestational diabetes, anaemia or any other condition.
• If you have never eaten them before, start with a small amount of a mild variety and see how you feel.
• Avoid very large quantities — their nutrients are concentrated, so a little goes a long way.

With careful handling, good hygiene and your healthcare provider’s okay, microgreens can be a nutritious addition to a balanced pregnancy diet.

That’s all for today! If you’re expecting, we hope this and the earlier articles in the series are useful. See you next time!

Carlota

Further reading

• NHS — Foods to avoid in pregnancy (guidance on raw sprouts and washing salad and vegetables).
• EFSA — scientific opinions on the microbiological safety of sprouted seeds.
• Toxic microgreens: why some microgreens are not safe to eat

This article is general information, not medical advice. Dietary needs in pregnancy are individual — always follow the guidance of your doctor or midwife.