Is It Safe to Eat Eggs During Pregnancy?

It is generally safe to consume eggs when pregnant. They are a great source of protein and many other nutrients. To avoid food poisoning from salmonella and other bacteria, make sure eggs are cooked to perfection. During pregnancy, it is important to avoid any risks. To ensure perfectly cooked eggs, always use pasteurized eggs and cook them until the whites and yolks are firm.

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Nutritional Value Of Egg

As a source of a wide variety of nutrients, eggs are an excellent choice for a healthy diet. There is some variation in the nutritional content of eggs depending on things like size and cooking method, but here is a general overview of the nutritional content  of one medium egg (44 g) (1)

Nutrients	Value
Water	33.5 g
Energy	62.9 Kcal
Protein	5.54 g
Fat	4.18 g
Calcium, Ca	24.6 mg
Phosphorus, P	87.1 mg
Sodium, Na	62.5 mg
Potassium, K	60.7 mg
Magnesium, Mg	5.28 mg
Selenium, Se	13.5 mg
Folate	20.7 µg
Choline, total	129 mg
Vitamin A, RAE	70.4 µg
Lutein + zeaxanthin	221 µg

Benefits of Eating Eggs During Pregnancy

Eggs are a nutritious food that can be beneficial during pregnancy due to their rich content of essential nutrients. Here are some benefits of consuming eggs during pregnancy:

1.  Eggs are an excellent source of high-quality protein

There is a lot of good protein in eggs, and they have all the amino acids that a healthy pregnancy needs. Proteins are the building blocks of cells, so they help the fetus grow and develop. A woman’s protein needs change as her pregnancy progresses. Protein is essential for the development of maternal tissues, especially in the early stages of pregnancy. During the latter stages of pregnancy, a greater amount of protein is used for the development and growth of the fetus (2). Eating eggs while you’re pregnant will give the baby all the nutrients it needs to grow up healthy.

2. A good source of folic acid

Demands for folate increase during pregnancy because it is also required for the growth and development of the fetus. Intake of folic acid during the early stages of pregnancy is very important to prevent neural tube defects in babies (3). Folate deficiency has been linked to certain health issues in mothers, such as anemia and peripheral neuropathy (4). It can also cause congenital heart defects (4). Eggs are an excellent source of folic acid. 

3. Rich in Choline

Folic acid is recognized for its ability to decrease the likelihood of neural tube defects (NTDs). Nevertheless, NTDs still happen even when folic acid is supplemented individually or if populations are fortified with it. Here comes the importance of choline intake (5).

Studies have indicated that a low intake of choline in the mother’s diet and low levels of choline in the blood can increase the risk of neural tube defects (NTDs) (5). Eggs are rich in choline, a nutrient that is important for the development of the baby’s brain and spinal cord. Choline is also crucial for liver function and helps prevent certain neural tube defects.

4. Promote Good Eye Health

The antioxidants lutein and zeaxanthin are abundant in eggs. Numerous studies have shown that lutein is advantageous for several bodily functions, including eye health (6). Ocular disturbances are common during pregnancy (7). Research has shown that when mothers consume higher amounts of lutein and zeaxanthin during pregnancy, it is associated with enhanced verbal intelligence and an improved ability to regulate behavior in their children during mid-childhood. This suggests a potential benefit of consuming these antioxidants during prenatal development (8).

5. Offers the advantages of vitamin D

Pregnant women need a higher amount of vitamin D compared to women who are not pregnant. This vitamin is necessary for several bodily functions, including immune system support, fetal development, and the maintenance of strong, healthy bones.

You can get a lot of vitamin D from certain kinds of eggs. For example, studies have shown that eggs from pastured, free-range, and organically bred chickens have more vitamin D than conventional eggs. It is vital to consume the whole egg, not just the white, since the yolk contains the majority of the vitamin D in eggs.

5. Contributes to daily calorie requirement

A pregnant woman needs about 600 kilocalories per day for her activities. Total calorie needs are 2100 calories per day during the first trimester, approximately 2,200 calories per day during the second trimester, and approximately 2,300 calories per day during the third trimester (9). A medium-sized egg provides 62.9 kcal.

6. Helps regulate cholesterol

Consuming eggs can have a beneficial effect on levels of HDL (high-density lipoprotein) cholesterol. HDL is commonly known as “good” cholesterol because it plays a crucial role in eliminating other types of cholesterol from the bloodstream. Multiple studies have indicated that the consumption of eggs might lead to an increase in HDL cholesterol levels (10). One reason for this is that eggs are a good source of choline. Choline is important for the metabolism of homocysteine (11). Homocysteine is a compound that has been linked to cardiovascular disease (12). In addition, eggs are a valuable source of essential nutrients such as omega-3 fatty acids, which are known to promote heart health. It has been found that maintaining an optimal HDL level plays a crucial role in promoting a healthy pregnancy (13).

7. May Help To Reduce The Risk Of Gestational Diabetes

At any given time, it is estimated that approximately 4 million women in India are affected by GDM (14). A higher dietary intake of eggs during pregnancy was found to be associated with lower odds of gestational diabetes mellitus (GDM) (15).

Side Effects Of Eating Eggs During Pregnancy

Eggs are a nutritious food that provides a range of essential nutrients. However, like any food, some individuals may experience side effects or adverse reactions. Here are some potential side effects associated with egg consumption:

1. It is possible to develop allergic reactions

Egg allergies are the second most frequent allergy after milk allergies. An egg allergy occurs when the immune system reacts to allergens in the egg white or yolk (16). Symptoms can vary in severity, ranging from mild manifestations like hives or digestive discomfort to more severe reactions such as difficulty breathing and anaphylaxis. Anaphylaxis is a critical medical emergency that necessitates prompt attention.

Allergic reactions themselves do not typically directly affect fetal development. However, severe allergic reactions, especially anaphylaxis, can lead to a decrease in oxygen supply, which could indirectly affect the baby.

If a pregnant woman is allergic to eggs, the most important course of action is to avoid eggs completely. To avoid eating eggs, it is important to read food labels thoroughly and let the waiters know if you have any dietary needs when you dine out.

2. May Cause Digestive Issues

Egg allergies involve the immune system but egg intolerances are digestive issues and typically not as serious as allergies. Some pregnant women may experience digestive discomfort after eating eggs, especially if the eggs are not cooked thoroughly. This can include symptoms such as bloating, gas, or an upset stomach. In some cases, individuals may be sensitive to the proteins in eggs, such as egg whites.

3. Risk Of Salmonella Contamination

There is a potential risk of Salmonella contamination when consuming raw or undercooked eggs (17). A Salmonella infection can cause various symptoms, such as nausea, vomiting, abdominal cramps, diarrhea, and fever. It is particularly worrisome when contracted during pregnancy. To reduce this risk, it is advisable to consume eggs that have been cooked thoroughly.

4. May Develop An Aversion To Eggs

During pregnancy, some women may have an increased sensitivity to certain odors, including the smell of eggs. There is a possibility that pregnant women who suffer nausea or aversion when they smell eggs may find it challenging to consume them.

How Does Salmonella Poisoning Harm My Pregnancy?

Salmonella poisoning is a significant concern during pregnancy due to the potential risks it poses to both the mother and the developing fetus. Salmonella is a bacteria that can lead to foodborne illness. It is commonly linked to food that has been contaminated, such as eggs that are not fully cooked, poultry, and dairy products that have not been pasteurized.

Here are some ways in which Salmonella poisoning can harm a pregnancy:

• Dehydration: Salmonella infection can lead to symptoms such as diarrhea and vomiting, which can result in dehydration. Dehydration is a concern during pregnancy as it can lead to complications such as preterm labor.
• Impaired Nutrient Absorption: Diarrhea and vomiting associated with Salmonella infection can interfere with the absorption of nutrients, which is crucial for the health and development of the fetus.
• Preterm Labor: In severe cases, Salmonella infection may trigger preterm labor or premature birth (18). This is a serious concern, as babies born prematurely may face health challenges and developmental issues.
• Fetal Infection: While it’s relatively uncommon, there is a risk of the infection spreading to the fetus. This can lead to serious complications for the baby, including developmental issues, low birth weight, and, in extreme cases, fetal death (18).
• Miscarriage: There have been documented case reports of Salmonella bacteria causing infections in the amniotic fluid, which is the fluid that surrounds the baby during pregnancy. Although rare, these infections can have serious consequences and may result in miscarriage (18).
• Maternal Complications: Pregnant women are more susceptible to severe cases of Salmonella infection, which can lead to complications such as bacteremia (bacteria in the bloodstream) or septicemia (severe infection) (19).

Therefore, if you suspect you have Salmonella poisoning during pregnancy, it’s important to seek medical attention promptly.

Signs Of Salmonella Poisoning

Salmonella bacteria are what cause salmonellosis, also known as salmon poisoning. It can result from consuming contaminated food or water, and the symptoms typically appear 6 to 72 hours after the infection. Common signs of salmonella poisoning include:

• Diarrhea: This is one of the most common symptoms. The diarrhea may be watery or bloody.
• Abdominal Cramps: Severe abdominal cramps and stomach pain are common with salmonella infection.
• Nausea and Vomiting: Feeling nauseous and vomiting may occur in some cases.
• Fever: Many people with salmonella poisoning experience a fever, which is often one of the first symptoms.
• Headache: Headaches can be a symptom of salmonellosis.
• Muscle pain: Some individuals may experience muscle pain as a result of the infection.
• Dehydration: Severe cases of diarrhea and vomiting can lead to dehydration. Signs of dehydration include a dry mouth, dark urine, and reduced urine output.
• Fatigue: Feeling tired or lethargic is a common symptom of many infections, including salmonella.

It’s important to note that symptoms can vary in severity, and some individuals may experience mild symptoms or even be asymptomatic carriers of the bacteria. In severe cases, salmonella infection can lead to serious complications and may require medical attention.

What Is The Correct Way To Select Eggs During Pregnancy?

Certain food items, despite being rich in nutrients and offering significant health benefits, can potentially cause complications, particularly during pregnancy, if not selected and prepared with caution.

When purchasing eggs from a store during pregnancy, it is important to:

1. Check the sell-by date or best-before date on the carton before buying eggs.
2. Never buy eggs with a cracked shell, as bacteria or dirt can enter the egg.
3. Certified organic eggs should be preferred during pregnancy, as the hen is not pumped with hormones or antibiotics.
4. Never use an egg that is refrigerated and then kept at room temperature for more than two hours. This is because a cool egg, when kept in a warm atmosphere, will perspire. Bacteria can easily grow on the outer shell, which can pass into the egg through the porous shell and spoil the egg.
5. Watch to see if it passes the freshness test. For this:

• Put the eggs in a bowl of water. If it floats in water, the eggs are not fresh. It will not confirm that the egg is rotten. Never boil or eat this egg. Instead, crack open the egg and look for other signs, like smell and texture, to confirm the egg is edible. If the egg lies on the bottom of the bowl on its side, it is fresh.
• Hold the egg near your ear and shake it. If you hear a splattering sound, it indicates the egg is old. Again, you can split it open to check for other indications to confirm. A fresh egg will not make much sound while shaking.

[Read: Is Greek Yogurt Safe During Pregnancy?]

How To Make Sure The Eggs Are Properly Cooked

Remember these points when you consume eggs during pregnancy:

• Never use foul-smelling eggs.
• Make sure the egg white is opaque, gel-like, and not watery.
• Boiled and cooked eggs should be consumed within two hours.
• Make sure the egg is thoroughly cooked.
• Make sure both the egg white and yolk become solid. Medium-sized eggs should be boiled for around seven minutes.
• When you prefer fried eggs, then fry both sides.
• The white part should be completely set and opaque and the yolk should become firm while you poach the egg. It will take around 5 minutes of poaching.
• Avoid eating products like mousse, mayonnaise, etc. because raw eggs are one of their ingredients and their quality can’t be guaranteed.

What is The Correct Way to Store Eggs?

Properly storing eggs is crucial for maintaining their freshness and safety. Here are some guidelines for properly storing eggs:

• It is better to store eggs in the refrigerator rather than at room temperature. Cold temperatures are beneficial for slowing down bacterial growth and minimizing the risk of contamination.
• Try to store eggs in their original carton. The purpose of the carton is to prevent the eggs from absorbing any odors or flavors from other foods stored in the refrigerator. Additionally, it offers extra protection against breakage.
• To maintain the optimal temperature in your refrigerator, keep it at or below 40°F (4°C). This practice helps to ensure the eggs’ quality and safety.
• To properly store eggs, place them in the main compartment of the refrigerator rather than in the refrigerator door. The temperature inside the door fluctuates more than in the main compartment, which can have an impact on the quality of the eggs if there are frequent temperature changes.
• It is advisable to refrain from washing eggs, as they possess a natural protective coating that effectively prevents the entry of bacteria. Washing eggs can potentially remove the protective coating, which in turn can increase the risk of contamination. When dealing with a dirty egg, it is advisable to use a dry cloth to wipe it clean instead of washing it with water.
• Before purchasing or using eggs, it is important to check for any shell cracks. Cracks create an opportunity for bacteria to enter and multiply, which in turn increases the likelihood of developing a foodborne illness.
• Please be mindful of the “use-by” or “expiration” date indicated on the egg carton. For the best quality and safety, please consume eggs before the indicated date.
• To prevent cross-contamination, it is important to keep eggs separate from raw meat, poultry, and seafood in the refrigerator. Please place eggs on a shelf that is located above raw meats.

 Pregnant women can safely consume cooked eggs, but they need to be cautious and avoid consuming raw eggs in foods like aioli, homemade mayonnaise, cake batter, or mousse.

FAQs

1. How Many Eggs Can a Pregnant Woman Eat?

Depending on the woman’s cholesterol status, the recommended egg consumption varies from one to two eggs per day. If your cholesterol levels are within the usual range, you can consume three to four eggs each week while you are pregnant.

2. How Long Do Eggs Last?

An egg is at its best when you eat it no more than 28 days after its production. Eat cooked eggs no more than two or three days after cooking. You must eat any food that contains eggs without delay.

3. Is It Safe For Pregnant Women To Consume Raw Cookie Dough Or Cake Batter That Contains Eggs?

During pregnancy, it is better to refrain from consuming raw cookie dough or cake batter that contains raw eggs. This is because there is a risk of Salmonella contamination.

Reference

1. Egg, whole, raw, and fresh – [https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients]
2. Protein and Amino Acids – [https://www.ncbi.nlm.nih.gov/books/NBK235221/]
3. Neural Tube Defects, Folic Acid and Methylation – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3799525/]
4. Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/]
5. Choline and Risk of Neural Tube Defects in a Folate-fortified Population [https://www.researchgate.net/publication/26662085_Choline_and_Risk_of_Neural_Tube_Defects_in_a_Folate-Fortified_Population]
6. The Effect of Lutein on Eye and Extra-Eye Health – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/]
7. The eye and visual system in pregnancy, what to expect? An in-depth review – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3779421/]
8. Maternal Intake of Lutein and Zeaxanthin during Pregnancy Is Positively Associated with Offspring Verbal Intelligence and Behavior Regulation in Mid-Childhood in the Project Viva Cohort – [https://pubmed.ncbi.nlm.nih.gov/33484136/]
9. The caloric cost of pregnancy – [https://pubmed.ncbi.nlm.nih.gov/4581116/]
10. Impact of Egg Consumption on Cardiovascular Risk Factors in Individuals with Type 2 Diabetes and at Risk for Developing Diabetes: A Systematic Review of Randomized Nutritional Intervention Studies – [https://pubmed.ncbi.nlm.nih.gov/28359773/]
11. The role of choline in homocysteine metabolism – [https://www.researchgate.net/figure/The-role-of-choline-in-homocysteine-metabolism-Box-structure-of-phosphatidylcholine_fig1_7741292]
12. Role of homocysteine in the development of cardiovascular disease – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4326479/]
13. Roles of maternal HDL during pregnancy – [https://www.sciencedirect.com/science/article/abs/pii/S1388198121002341]
14. Gestational diabetes in India: Science and society – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673797/]
15. Associations between higher egg consumption during pregnancy with lowered risks of high blood pressure and gestational diabetes mellitus – [https://pubmed.ncbi.nlm.nih.gov/30932793/]
16. Egg Allergy – [https://www.ncbi.nlm.nih.gov/books/NBK538192/]
17. Prevalence of Salmonella in Eggs from Conventional and Cage-Free Egg Production Systems and the Role of Consumers in Reducing Household Contamination – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10706720/]
18. Salmonella – [https://www.ncbi.nlm.nih.gov/books/NBK582942/]
19. Salmonella sepsis and second-trimester pregnancy loss – [https://pubmed.ncbi.nlm.nih.gov/1565377/]

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