Is It Safe to Eat Meat While Pregnant?
15 Mar 2025
Yes! Eating meat during pregnancy is safe and highly beneficial—as long as it’s properly cooked. Meat is a rich source of protein, iron, B vitamins, and other essential nutrients that support your baby’s growth and development.
However, some types of meat can pose risks if they are raw, undercooked, or processed. Let’s break down which meats are safe, what to avoid, and how to prepare meat properly during pregnancy.
Iron – Helps prevent anemia and supports oxygen flow to your baby.
Vitamin B12 – Essential for brain and nervous system development.
Zinc – Supports immune function and cell growth.
Choline – Helps prevent neural tube defects. Tip: Pair iron-rich meats with vitamin C (like oranges or bell peppers) to improve iron absorption!
Chicken & turkey – Great sources of lean protein.
Pork – Provides B vitamins and protein.
Lamb – Rich in iron and zinc.
Fish (low mercury options like salmon or tilapia) – High in omega-3s for baby’s brain development. Tip: Choose organic, hormone-free, or grass-fed meats when possible for the highest quality.
Wash hands, cutting boards, and utensils after handling raw meat.
Avoid cross-contamination – Keep raw meat separate from other foods. Tip: If you’re eating out, ask for meat to be well-done to ensure safety.
Benefits of Eating Meat During Pregnancy
Meat provides essential nutrients that help you and your baby stay healthy: Protein – Builds baby’s muscles, organs, and tissues.Iron – Helps prevent anemia and supports oxygen flow to your baby.
Vitamin B12 – Essential for brain and nervous system development.
Zinc – Supports immune function and cell growth.
Choline – Helps prevent neural tube defects. Tip: Pair iron-rich meats with vitamin C (like oranges or bell peppers) to improve iron absorption!
Safe Meats to Eat During Pregnancy
As long as they’re fully cooked, the following meats are safe and highly nutritious: Lean beef – High in protein and iron.Chicken & turkey – Great sources of lean protein.
Pork – Provides B vitamins and protein.
Lamb – Rich in iron and zinc.
Fish (low mercury options like salmon or tilapia) – High in omega-3s for baby’s brain development. Tip: Choose organic, hormone-free, or grass-fed meats when possible for the highest quality.
Meats to Avoid During Pregnancy
Certain meats can increase the risk of foodborne illnesses like Listeria, Toxoplasmosis, and Salmonella. Avoid:Raw or Undercooked Meats
- Rare steak or burgers – Cook all meat to a safe internal temperature.
- Raw sushi or sashimi with meat or fish – Opt for fully cooked seafood instead.
Processed & Deli Meats (Unless Heated to 165°F)
- Cold cuts, ham, bologna, salami, hot dogs, and pâté can carry Listeria.
- If you eat them, heat them until steaming hot before consuming.
High-Mercury Fish & Raw Shellfish
- Avoid shark, swordfish, king mackerel, and tilefish, which contain high mercury levels.
- No raw oysters, clams, or mussels—they can carry harmful bacteria.
How to Cook Meat Safely During Pregnancy
To prevent foodborne illness, follow these safe cooking guidelines: Cook all meat to the proper internal temperature:- Beef, veal, lamb steaks, roasts, and chops – 145°F (with 3-minute rest).
- Ground beef, pork, and lamb – 160°F.
- Poultry (chicken, turkey, duck) – 165°F.
Wash hands, cutting boards, and utensils after handling raw meat.
Avoid cross-contamination – Keep raw meat separate from other foods. Tip: If you’re eating out, ask for meat to be well-done to ensure safety.
