Fruits and vegetables are some of the best foods you can eat during pregnancy. They provide essential vitamins, minerals, fiber, and antioxidants that support your health and your baby’s development.
But you may have heard about food safety concerns with certain produce, and it can be confusing to know what’s actually worth worrying about. The truth is, fruits and veggies remain a vital part of a healthy pregnancy diet—you just need a few simple strategies to keep them as safe as possible.
This guide brings together clear, evidence-based recommendations from the FDA, USDA, CDC, and ACOG so you can feel informed, confident, and well-nourished throughout your pregnancy.
Why is produce sometimes a concern during pregnancy?
Like many other fresh foods, fruits and vegetables can occasionally carry bacteria like Listeria, Salmonella, and E. coli, which are more serious during pregnancy. While these risks are real, they are manageable with good food handling habits, and the benefits of eating plenty of produce absolutely outweigh the risks.
Produce that deserves a little extra attention
Some fruits and veggies are linked to more outbreaks and need more careful handling:
Melons (especially cantaloupe, honeydew, and watermelon), sprouts (like alfalfa, clover, and mung bean), pre-cut fruits and veggies (like fruit salads and veggie trays), and pre-packaged salads (bagged greens and salad kits).
These foods are still possible to enjoy, but it helps to take a few extra precautions to reduce risk.
Melon Safety Tips
- Wash whole melons under running water before cutting.
- Scrub the rind with a clean produce brush.
- Refrigerate cut melon right away at 40°F (4°C) or below.
- Eat within 3–4 days.
- Avoid melon that’s been left out at room temperature for over 2 hours (or 1 hour if it’s hotter than 90°F/32°C).
- When in doubt about pre-cut melons from stores, delis, and buffets, it’s okay to skip them.
Sprouts
Because of their growing conditions, raw sprouts (like alfalfa, clover, and mung bean) can be tough to clean fully, which is why they’re best avoided during pregnancy unless they’re thoroughly cooked.
Vegetables to be mindful of
Some veggies have been linked to more outbreaks than others, but they’re still safe to eat when handled properly:
Romaine lettuce, other leafy greens (spinach, kale)
For these (and all fresh veggies):
Wash thoroughly under running water if not pre-washed.
Don’t re-wash greens labeled “pre-washed” or “ready to eat,” as this can introduce new bacteria from your kitchen.
Simple steps to wash produce safely
- Wash your hands before handling produce.
- Rinse all fruits and veggies under running water—even if you plan to peel them.
- Use a clean produce brush on firm produce (like melons, cucumbers, and potatoes).
- Dry with a clean towel or paper towel.
- Remove outer leaves of leafy greens.
- No need for soap, bleach, or special washes—plain water does the job.
What about pre-washed greens?
Pre-washed greens labeled “ready to eat” are considered safe and don’t need to be washed again.
Keep them refrigerated at 40°F (4°C) or below.
Eat them before the use-by date.
If they look wilted, slimy, or smell off, toss them.
Juices
Stick to pasteurized juices during pregnancy, as unpasteurized juices (like fresh-pressed ones from juice bars or farmers’ markets) can sometimes carry harmful bacteria.
If you really want fresh juice, you can heat it to 165°F (74°C) to make it safe.
Fruit and veggie leftovers
Store cut fruits and veggies in the fridge within 2 hours of preparing them (or within 1 hour if it’s hot out).
Eat leftovers within 3–4 days.
If anything looks or smells off, it’s best to throw it away.
Your Pregnancy Produce Safety Checklist
- Wash all fruits and vegetables thoroughly.
- Skip raw sprouts.
- Take extra care with melons and pre-cut produce.
- Stick to pasteurized juices.
- Store produce properly and keep your fridge at 40°F (4°C) or below.
- Eat cut fruits and veggies within 3–4 days.
- Pay attention to “use by” dates, especially on pre-washed greens.
Bottom line
Fruits and veggies are incredibly good for you and your baby. With a few simple, thoughtful habits—like washing thoroughly, skipping raw sprouts, and being mindful of storage—you can enjoy them safely and confidently throughout your pregnancy.
Sources
U.S. Food and Drug Administration (FDA). Food Safety for Pregnant Women. https://www.fda.gov/food/people-risk-foodborne-illness/food-safety-pregnant-women
Centers for Disease Control and Prevention (CDC). Listeria Prevention. https://www.cdc.gov/listeria/prevention.html
United States Department of Agriculture (USDA). Safe Handling of Fruits and Vegetables. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/produce
American College of Obstetricians and Gynecologists (ACOG). Nutrition During Pregnancy. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
U.S. Department of Health and Human Services (HHS). Keep Food Safe! Food Safety Basics. https://www.foodsafety.gov/keep-food-safe