Eggs during pregnancy
Eggs during pregnancy
Read time: 5 minutes
Packed with protein and a variety of important vitamins and minerals, there’s no question that eggs are a great source of nutrition in our diets.
However, raw or runny eggs can also carry the risk of salmonella food poisoning. So is it safe to eat eggs during pregnancy? And are runny eggs off the menu?
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Can you eat eggs when pregnant?
The current Food Standards Agency advice is that it’s safe to eat raw hen eggs during pregnancy, as long as they bear the British Lion mark1. That’s because eggs with the Red Lion mark have been laid by hens which have been vaccinated against salmonella. That means there’s no need cut out runny, fried or soft-boiled hens eggs from your diet when you’re pregnant.
However, you’ll need to make sure that any eggs you eat which don’t carry the Lion mark are thoroughly cooked until the whites and yolks are solid. This will destroy any salmonella bacteria, making them safe to eat. While salmonella is unlikely to harm your baby, it can cause you to experience diarrhoea, vomiting and a raised temperature which can be particularly unpleasant to deal with when you’re pregnant.
All other types of eggs – including duck, goose and quail eggs – should be cooked thoroughly until both the whites and yolks are solid2.
The benefits of eating eggs during pregnancy
From vitamins and minerals to essential fats and proteins, eggs are packed full of nutrients to support you and your growing baby.
Their high protein content (which includes the full range of amino acids) supports healthy bone and muscle growth as well as supporting the immune system. While many people associate egg whites as a good source of protein, it’s actually more concentrated in egg yolk. However, because there’s more ‘white’ than ‘yolk’ in an egg, the white contains higher amounts overall3.
In terms of vitamins, egg yolks are also a good source of vitamin A, vitamin B12 and vitamin B2, helping to keep your skin, eyes, blood, immune system, nervous system and metabolism healthy, as well as folate, which is especially useful for during pregnancy.
Egg yolks also contain important minerals like phosphorus, iodine and selenium, as well as essential omega-3 fatty acids which play an important role in the development of your baby’s brain, nervous system and vision. Studies have also found free range eggs to contain 3-4 times the amount of Vitamin D4 to those from factory farms.
Read on to discover more about eating eggs safely during pregnancy. Or get the lowdown on which foods to avoid in pregnancy.
Last reviewed: 28th July 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team
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