Nitrates in vegetables: understand the numbers, keep the variety

A basket of vegetables contains more than colour and flavour. Nitrate occurs naturally in plants, including leafy vegetables such as spinach and lettuce. Seeing the word “nitrate” should prompt a useful question about context, rather than an automatic decision to avoid a food.

One word does not tell the whole story

Nitrate and nitrite are related, but they are not the same substance. EFSA discusses both naturally occurring sources and their use as food additives. An article about vegetables should not treat every nitrate source, food or eating pattern as identical.

In the body, some nitrate becomes nitrite. Excess nitrite can impair the blood’s oxygen transport. The risk depends on exposure; this does not make every nitrate-containing vegetable unsafe.

The practical question is broader than whether a substance is present: how much is involved, what else is being eaten, and what information is actually available? A single household reading cannot answer all of those questions.

Keep variety on the plate

WHO recommends at least 400 grams of fruit and vegetables daily for people older than ten. For an adult planning meals, an achievable starting point is to include vegetables at lunch and dinner, choose different types through the week, and keep whole fruit available.

Enjoying variety does not require buying a testing device. If you are interested in home measurements, they should sit alongside an informed approach to food, rather than become a reason to eliminate whole categories of vegetables.

Where a home tester fits

ECO 6 offers indicative readings for supported fresh foods. Understand the method and follow the instructions before interpreting the display. A low number does not establish complete food safety; a high number is not a personal diagnosis or a calculation of your daily exposure.

Start by learning what the device can and cannot show. That makes the next decision—whether it suits your kitchen—much clearer.

See ECO 6, its functions and its limitations

Sources: EFSA: nitrates and nitrites; WHO: healthy diet. Reviewed 10 September 2026.