Eggs are a staple in many people’s diets, but when it comes to pregnancy, there’s often concern about their safety. According to Edwina Raj, a clinical dietician, eggs are generally safe to eat during pregnancy when they are cooked thoroughly. They’re one of the best sources of high-quality protein and provide several important nutrients that support both the mother’s health and the baby’s growth.
The key is to avoid anything raw or undercooked, as these may contain harmful bacteria such as Salmonella, which can cause food poisoning. A 2025 study published in Current Developments in Nutrition found that eating more eggs with fat was linked to a lower risk of babies being born small for their gestational age. This benefit was not seen with egg whites or egg substitutes, suggesting that the fat content in whole eggs may play a meaningful role in supporting healthy fetal growth.
Most healthy pregnant women can safely have one egg a day as part of a balanced diet, but this can vary depending on individual protein needs, body weight, and overall diet. Edwina Raj may advise one to two eggs a day, so it’s worth checking with a healthcare professional if you’re unsure. Eggs are a convenient and nutritious food that can help meet the increased nutritional needs of pregnancy and support the healthy growth and development of the baby.
Eggs are packed with nutrients that matter during pregnancy, including protein, choline, vitamin D, vitamin B12, selenium, and iodine. These nutrients help build the baby’s muscles, organs, and tissues, support brain development and nervous system health, and contribute to healthy bones. Eggs also provide sustained energy throughout the day and can help keep you feeling full for longer, making them a practical snack or meal option.
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Preparation is where most of the caution comes in. Eggs should be cooked until both the white and yolk are completely firm, with no runny yolks or soft-boiled eggs. Certain raw-egg desserts, such as mousse or tiramisu, should be avoided entirely during pregnancy unless they’re made specifically with pasteurized eggs. Fresh eggs should be chosen, and any dishes containing raw egg should be approached with caution.
Women with a confirmed egg allergy should avoid eggs completely, while those with certain medical conditions should follow their doctor’s specific dietary advice.
In general, cooked eggs are a safe and nutritious food to include during pregnancy. The key is to cook them thoroughly and keep portions sensible based on individual needs. Most healthy pregnant women can safely eat one well-cooked egg a day, with some needing up to two based on individual dietary needs. By following these guidelines and consulting with a healthcare professional, pregnant women can enjoy the nutritional benefits of eggs while minimizing the risks.
As with any food, it’s essential to consider the individual needs and circumstances of each pregnant woman. While eggs can be a valuable part of a healthy diet, they should be consumed in moderation and as part of a balanced meal. Pregnant women can support the healthy growth and development of their baby while also maintaining their own health and well-being by eating a balanced diet that includes nutrient-dense foods like eggs, and learning about simple ways to improve daily health.
