Why are eggs good for you in pregnancy?

The Foods Standards Agency confirmed in October 2017 that pregnant women can return to eating runny eggs – so soft-boiled eggs, mayonnaise, and mousse are back on the menu…


After years of pregnant women being told to avoid eggs if they’re not fully cooked, we now have the all-clear and can safely add them back to the pregnancy diet.


In October 2017 advice changed to say that pregnant women can eat eggs – even runny or raw ones –  as long as they have a British Lion Stamp. The familiar red stamp means that before the egg reaches your store, there’s been the highest standards of hygiene and food safety.

Family GP, Dr Philippa Kaye, shared the pleasure of many pregnant women. “It was quite a big change when it was announced that after years British Lion-stamped eggs are now considered to be safe in pregnancy even when raw or partially cooked – paving the way for softly scrambled eggs (or meringues and chocolate mousse!).”

What makes eggs healthy?

From a nutritional standpoint, eggs are impressive. The same 2 medium eggs will also contribute to the daily requirement that pregnant women need in Vitamin B12, Vitamin D, and Iodine – to name just a few.


These nutrients individually help towards healthy red blood cells, reducing the risk of gestational diabetes and cognitive function.

“With regard to pregnancy they contain omega 3 fatty acids and choline which have been linked to healthy growth and brain development for babies in the womb”, adds Philippa. “Eggs are power-packed with nutrients and are a great source of protein and vitamins such as B vitamins, Vitamin 6 and minerals such as selenium.”

In addition to all of this, eggs are filling, especially helpful to keep hunger at bay during pregnancy.

How many eggs can I eat each day?

“Eating one or two eggs a day would not be a problem, in fact there is no UK guidance limiting the number of eggs you eat per week. So poach, scramble, fry and boil away!” Philippa reveals.

“There was bad press for a few years due to the levels of cholesterol in eggs but this has not been found to be linked to levels of cholesterol in your blood,” she adds.

Just 2 medium-sized eggs a day can really give your diet a healthy boost. Two eggs have 131 calories, 12.6g of protein and zero sugar. Eggs are naturally low in fat too – so if you cook them with little to no oil – you’re really on to a winner.

Can eggs make you feel full?

There’s more and more evidence showing that eggs can help reduce hunger.

One study concluded that eggs are broken down slower in our bodies which leads to reduced appetite after we eat them.

Basically, eggs help us feel fuller for longer – so we don’t get the urge to eat as frequently.

What our mums say about eating eggs in pregnancy

Many expectant mums will be welcoming the good news about eating eggs during pregnancy – in fact, the topic’s come up a fair bit on our forum.

For mum laura_forster  it’s one of her favourite dishes: “There really isn’t anything better than a gorgeous boiled egg with a lush runny egg yolk, with a soldier to dip into………yummmmmmmm,” she says.

Vegetarian mum Koalagirl was concerned about missing out on her protein during pregnancy: “Hiya, newly pregnant and confused person here! I’m vegetarian and therefore rely on eggs for quite a bit of protein in my diet.

“I’ve read that you shouldn’t eat raw or undercooked eggs when pregnant but what does undercooked mean? I guess I can’t have a runny egg and soldiers but are scrambled eggs and omelettes okay? Really hoping they are!”

Good news for Koalagirl – there’s no longer any need to worry about eating eggs during pregnancy, even the runny one’s she likes, as long as they have that British Lion stamp. An affordable addition to any meal, there is an abundance of delicious, healthy ways to cook them ??

Images: Getty/Imagine creative team

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