Are Eggs Safe During Pregnancy? How Many to Eat and Who Should Avoid Them

When it comes to pregnancy, many of the traditional foods we take for granted are going to be on the mind. Eggs are one of the first foods that most people consider during pregnancy. For many, they make up a big part of their breakfast. However, when there's all the caution with regard to food safety during pregnancy, you would definitely be wondering if eggs can still be on the menu. The positive news is that eggs are not only safe to eat, but they are actually healthy when cooked properly. How many eggs, how they benefit and who should be careful.

Are Eggs Safe to Eat During Pregnancy?

Yes, with one important condition. "Eggs are generally safe to eat during pregnancy when they are cooked thoroughly," says Edwina Raj, Head of Services, Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore.

She explains that eggs are one of the best sources of high-quality protein, and they provide several important nutrients that support boththe mother's health and the baby's growth. The one thing to avoid, though, is anything raw or undercooked. Edwina Raj warns that raw or undercooked eggs "may contain harmful bacteria such as Salmonella, which can cause food poisoning," something no pregnant woman wants to risk.

According to a 2025 study published in Current Developments in Nutrition, researchers analysed data from over 1,100 mother-infant pairs to see how egg intake during pregnancy relates to birth outcomes. They looked at total eggs, whole eggs, egg whites, and different preparation styles, comparing these against outcomes like birth weight, gestational age, and whether babies were born too small or too large for their age.

It was found that eating more eggs with fat, and possibly total eggs and whole eggs, was linked to a lower risk of babies being born small for their gestational age (SGA). Interestingly, this benefit didn't show up for egg whites or egg substitutes, suggesting that the fat content in whole eggs, not just the protein, may play a meaningful role in supporting healthy fetal growth.

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How Many Eggs Can You Eat During Pregnancy?

There's no need to overthink this one. Edwina Raj says most healthy pregnant women can safely have one egg a day as part of a balanced diet.

That said, this isn't a fixed rule for everyone. Depending on individual protein needs, body weight, and overall diet, she notes that "a dietitian or doctor may advise one to two eggs a day." The right amount really comes down to personal nutritional requirements, so it's worth checking with a doctor or dietitian if you're unsure.

How Do Eggs Help During Pregnancy?

Eggs aren't just convenient; they're genuinely packed with nutrients that matter a great deal during pregnancy. Edwina Raj breaks down what they bring to the table:

• Protein: Helps build the baby's muscles, organs, and tissues
• Choline: Supports the baby's brain development, nervous system, and memory
• Vitamin D: Contributes to healthy bones for both mother and baby
• Vitamin B12: Supports energy levels and nervous system health
• Selenium and iodine play a role in immunity and thyroid function
• Healthy fats: Provide sustained energy throughout the day

Beyond the nutrients, eggs also help keep you feeling full for longer, making them a genuinely practical snack or meal option when pregnancy hunger strikes at odd hours.

How Should Eggs Be Prepared During Pregnancy?

Preparation is where most of the caution comes in. Edwina Raj advises choosing fresh eggs and cooking them until both the white and yolk are completely firm, no runny yolks, no soft-boiled eggs.

She also flags a few dishes to be careful with, since they often contain raw egg without anyone realising it:

• Homemade mayonnaise
• Uncooked cake batter
• Certain raw-egg desserts, such as mousse or tiramisu

These are best avoided entirely during pregnancy, unless they're made specifically with pasteurised eggs, which remove the risk of harmful bacteria.

Who Should Avoid or Limit Eggs During Pregnancy?

While eggs work well for most pregnant women, they're not right for everyone. Edwina Raj outlines a few groups who need to be more cautious:

• Confirmed egg allergy: Eggs should be avoided completely.
• Certain medical conditions: Women with severe liver disease or rare metabolic disorders should follow their doctor's specific dietary advice rather than general guidelines.
• Gestational diabetes: Eggs are usually fine here too, but Edwina Raj recommends including them as part of a balanced meal, alongside vegetables, whole grains, and healthy fats, rather than relying on eggs alone.
  

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Conclusion

Cooked eggs are a safe, affordable, and genuinely nutritious food to include during pregnancy. As Edwina Raj puts it, when eaten in moderation as part of a balanced diet, eggs "can help meet the increased nutritional needs of pregnancy and support the healthy growth and development of the baby." The key really comes down to two things: cooking them thoroughly, and keeping portions sensible based on your individual needs.