Is It Safe to Eat Eggs During Pregnancy?
14 Mar 2025
Yes! Eating eggs during pregnancy is safe and highly beneficial—as long as they are fully cooked. Eggs are a nutritional powerhouse packed with protein, vitamins, and choline, which supports your baby’s brain development.
Let’s dive into why eggs are great for pregnancy, how to eat them safely, and what to avoid.
Choline – Crucial for baby’s brain and spinal cord development.
Iron – Helps prevent anemia and supports oxygen flow to your baby.
Folate & B Vitamins – Reduce the risk of neural tube defects.
Vitamin D – Supports bone health and immune function. Fun Fact: Just one egg contains 147 mg of choline—over 25% of your daily pregnancy needs!
Hard-boiled eggs (great for a quick, protein-packed snack!).
Omelets and frittatas with veggies.
Eggs in baked goods (cakes, muffins, or pancakes).
Homemade Caesar dressing, hollandaise sauce, or aioli (if made with raw eggs).
Raw cookie dough or batter (contains raw egg). Tip: If you love runny eggs, use pasteurized eggs, which are heat-treated to kill bacteria and safe to eat undercooked.
Why Eggs Are a Pregnancy Superfood
Eggs provide essential nutrients that support your health and your baby’s growth: High-Quality Protein – Helps build baby’s muscles and tissues.Choline – Crucial for baby’s brain and spinal cord development.
Iron – Helps prevent anemia and supports oxygen flow to your baby.
Folate & B Vitamins – Reduce the risk of neural tube defects.
Vitamin D – Supports bone health and immune function. Fun Fact: Just one egg contains 147 mg of choline—over 25% of your daily pregnancy needs!
How to Eat Eggs Safely During Pregnancy
While eggs are safe, you must cook them properly to avoid the risk of Salmonella, a bacteria that can cause food poisoning.Safe Ways to Eat Eggs:
Scrambled, boiled, poached, or fried (as long as the yolk is fully cooked).Hard-boiled eggs (great for a quick, protein-packed snack!).
Omelets and frittatas with veggies.
Eggs in baked goods (cakes, muffins, or pancakes).
Avoid Raw or Undercooked Eggs:
Runny yolks (soft-boiled, poached, or over-easy eggs).Homemade Caesar dressing, hollandaise sauce, or aioli (if made with raw eggs).
Raw cookie dough or batter (contains raw egg). Tip: If you love runny eggs, use pasteurized eggs, which are heat-treated to kill bacteria and safe to eat undercooked.
