Eggs During Pregnancy

Now that you’re expecting, you’re probably thinking very carefully about what you are eating, and for good reasons. After all, what you put in your system is the main source of nutrients for your baby, and protein, iron and choline are especially important for his or her development. So if you want to get your pregnancy nutrition off to a good start, you should add a couple of superfoods to your diet. Eggs are one of them.

That’s right. Though they’ve sustained a bad rep for years (especially if you’ve been diagnosed with high cholesterol), eggs are actually packed with protein, healthy fats, iron, vitamins, minerals and carotenoids and, when fully cooked or pasteurized, are a great food to eat on the daily when expecting.

Here are 6 reasons you should eat eggs during pregnancy.

1. They can help stabilize your blood sugars. Eggs are low in carbohydrates. This is especially important if you’ve been diagnosed with gestational diabetes or have been diagnosed as pre-diabetic since you’ll want to primarily eat foods with a low glycemic index.

2. They promote baby’s overall development. Since the amino acids contained in protein are the building blocks of our bodies’ cells, it’s important that you eat protein-rich food to help your baby develop normally. A pregnant women should get 40 to 70 grams of protein, and one egg contains 7 gram. So eating 2 hardboiled eggs a day is an easy way to up your protein intake without adding fat to your diet. Plus, eating a protein-rich diet can help you keep your blood sugar levels stable.

3. They promote baby’s brain development. Eggs are rich in the mineral choline and in Omega 3 fatty acids, both of which are crucial to brain development. It can thus help prevent neural tube defects in vitro.

4. They will help prevent anemia. If you want to feel energized throughout your pregnancy, you need to keep your iron intake up. Your body uses iron to make extra blood for you and your baby during pregnancy. So it’s important that you eat enough of it so as not to feel tired. Plus, it helps move oxygen from your lungs to the rest of your body — and to your baby’s.

5. They are versatile. There are so many ways to cook and enjoy eggs, you probably will never tire of them! But if you need a little inspiration, here are a few ways you can cook them during pregnancy: hard boiled, soft boiled, poached, over medium, fried, scrambled, or an omelet. Just avoid using them in smoothies or in any raw to avoid food borne illnesses.

6. They are sustainable. Organic and cage-free eggs are usually available at most farmer’s markets or at your grocery store, and they should be labeled as such. If you participate in community-supported agriculture, you’ll likely receive them through weekly deliveries. During pregnancy, opt for organic eggs to ensure maximum quality nutrition.

Preparation is key

The risk of foodborne illnesses such as Salmonella is linked with consuming raw or undercooked eggs. Therefore, it’s vital to ensure that eggs are properly cooked before consumption during pregnancy.

Avoid consuming eggs with a runny yolk, such as those prepared over easy, sunny-side up, poached, or soft-boiled. Likewise, refrain from homemade food items that may contain raw or undercooked eggs, such as raw cookie dough, eggnog, salad dressings containing egg, ice cream, and mayonnaise.

However, you can enjoy these items if they’re store-bought, as they typically contain pasteurized eggs. Always check the label to be sure.

Cooking eggs: safety during pregnancy

To safeguard yourself and your baby, it’s essential to cook eggs thoroughly. A properly cooked egg should have a firm yolk and egg white—no runny center. This includes when scrambling your eggs. Wait until the eggs are no longer slimy or moist before consuming.

Hard-boiled eggs should also be checked thoroughly. Make sure to cut it in half to ensure a cooked center. This usually takes about 10 to 12 minutes.

When frying eggs, cook them for about 2 to 3 minutes on both sides before eating. When buying eggs, look for the label “pasteurized,” whether you’re purchasing eggs in a carton or powdered egg whites for baking.

Final thoughts

During pregnancy, maintaining a balanced diet is crucial for your health and your baby’s health. If you’re craving eggs, feel free to enjoy them, provided they’re cooked thoroughly. This precaution can reduce the risk of a foodborne illness, which is the last thing you want to deal with when pregnant.

Remember, every pregnancy is unique, and what works for one woman might not work for another. Always consult your healthcare provider before making any changes to your diet during pregnancy.

“You’re creating a new life, and it’s your responsibility to nourish it to the best of your ability. Eating well during pregnancy is not just about eating more. It’s about eating better.”—Jillian Kubala, MS, RD

Eggs during pregnancy FAQs

Can a pregnant person eat an over-medium egg?

Pregnant individuals should avoid over-medium eggs due to the risk of salmonella from undercooked yolks. Fully cooked eggs are recommended.

Does eating runny eggs affect pregnancy?

Yes, runny or undercooked eggs can pose a risk of salmonella infection, which can be harmful during pregnancy. It’s best to eat fully-cooked eggs.

Are over-medium eggs undercooked?

Over medium eggs have partially cooked yolks which can be considered undercooked and may pose a risk during pregnancy.

Can I give my baby over-medium eggs?

It’s best to give babies fully cooked eggs to avoid the risk of salmonella infection. Wait until they are old enough for solid foods, typically around 6 months.

Can I have eggs over easy while pregnant?

Pregnant women should avoid eggs over easy due to the runny yolk, which can increase the risk of salmonella infection. Opt for fully cooked eggs.

Can you eat runny eggs if they are pasteurized?

Pasteurized eggs reduce the risk of salmonella, so they are safer to consume runny. However, consult with your healthcare provider for personal dietary advice during pregnancy.

Is it OK to slightly undercook eggs?

Slightly undercooked eggs can still pose a risk of salmonella, especially for pregnant women, young children, the elderly, and those with weakened immune systems.

Do you break the yolk for over medium eggs?

In cooking over medium eggs, the yolk is left intact but is slightly less runny than in over easy eggs. However, pregnant individuals should opt for fully cooked yolks.

How do you tell if a runny egg is cooked?

A runny egg is considered cooked when the whites are set and opaque, and the edges of the yolk start to thicken. However, for pregnancy, it is safer to ensure the yolk and white are fully cooked.