Louise Are Eggs Safe to Eat During Pregnancy? Everything You Need to Know
If you’re pregnant, you’ve probably been bombarded with advice about what you can and can’t eat—and eggs are often a topic of confusion.
Some people say they’re fine, while others warn about food poisoning risks. So, what’s the truth? Are eggs safe in pregnancy, and how should you eat them to keep you and your baby healthy?
Let’s break it down.
Can You Eat Eggs While Pregnant?
Yes! Eggs are safe to eat during pregnancy—as long as they’re properly cooked or come from the right source.
✅ Eggs are a great source of protein, vitamins, and healthy fats, all of which are important for your baby’s development.
✅ You can eat runny eggs in pregnancy—if they have the Red Lion stamp.
✅ If eggs don’t have the Red Lion stamp, they should be fully cooked (no runny yolks).
💡 So, eggs are safe—but how you cook them matters!
What Is the Red Lion Stamp & Why Does It Matter?
In the UK, many eggs have a Red Lion stamp printed on the shell.
✅ This means the eggs come from hens vaccinated against salmonella, making them safe to eat even if they’re runny or soft-boiled.
✅ If an egg doesn’t have the Red Lion stamp, there’s a small risk of salmonella, so it’s safer to cook it fully (until both the yolk and white are solid).
❌ The NHS advises that pregnant women can eat soft-boiled or runny eggs as long as they have the Red Lion stamp.
How Should You Eat Eggs During Pregnancy?
✅ Safe Ways to Eat Eggs (with Red Lion Stamp):
✅ Scrambled, poached, boiled, or fried—even if the yolk is runny.
✅ In homemade hollandaise sauce, mayonnaise, or mousse (as long as pasteurised).
✅ Baked into cakes, quiches, or soufflés.
❌ Avoid or Fully Cook If They’re Not Red Lion Eggs:
- Raw or undercooked eggs in homemade mayonnaise, aioli, or mousse.
- Soft-boiled eggs with runny yolks (if non-Red Lion eggs).
💡 If you’re eating out and aren’t sure where the eggs come from, it’s safest to choose fully cooked eggs.
Are Eggs Good for Pregnancy Nutrition?
Yes! Eggs are packed with nutrients that are great for pregnancy, including:
✅ Protein – Helps with baby’s growth and development.
✅ Choline – Supports brain and spinal cord development (found in the yolk!).
✅ Iron – Helps prevent anaemia and supports oxygen flow to the baby.
✅ Healthy fats – Essential for baby’s growing brain.
📌 Eggs are one of the best sources of choline, which is vital for your baby’s brain health.
Can Eating Eggs While Pregnant Harm Your Baby?
Eggs are only a risk if they carry salmonella, which can cause food poisoning. The good news? Red Lion eggs are salmonella-free, so the risk is extremely low.
However, if you:
❌ Eat raw or undercooked eggs without the Red Lion stamp
❌ Eat runny eggs from an unknown source
…there’s a small chance of food poisoning, which could make you very unwell during pregnancy.
💡 Stick to Red Lion eggs or cook non-stamped eggs fully to avoid any risk.
What If I Accidentally Ate a Runny Egg Without a Red Lion Stamp?
First of all—don’t panic! The risk of salmonella is low, even in non-stamped eggs.
✅ If you feel fine, there’s nothing to worry about.
✅ If you develop severe diarrhoea, vomiting, or fever, contact your midwife for advice.
💡 Food poisoning is unpleasant but doesn’t usually harm your baby unless you become severely dehydrated
Eggs are safe and nutritious during pregnancy as long as you follow simple food safety guidelines.
✅ Red Lion eggs can be eaten runny or soft-boiled.
✅ Non-stamped eggs should always be fully cooked.
✅ Eggs are full of pregnancy-friendly nutrients, including protein, iron, and choline.
💜 Want more expert guidance on pregnancy nutrition, birth prep, and newborn care?
Join our FREE Natural Labour & Birth class, where we cover everything you need to know about pregnancy, labour, and how to feel confident in your birth choices.
👉 Sign up here: Natural Labour & Birth Class
