Is Eggs Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
Yes, eggs are safe and highly beneficial during pregnancy when properly cooked. Eggs provide essential nutrients like choline, protein, and DHA that support fetal brain development.
Eggs are considered a pregnancy superfood by health authorities including the FDA and ACOG. They're one of the best dietary sources of choline, a nutrient critical for fetal brain and spinal cord development. Multiple studies show maternal egg consumption supports healthy fetal growth and infant neurodevelopment, though moderation (around 7 eggs per week or fewer) is recommended.
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✓ What's Safe
- • Fully cooked eggs with firm yolks and whites (no runny or soft centers)
- • Pasteurized eggs or egg products if consuming dishes with undercooked eggs
- • Fresh eggs stored at 40°F or below with intact, uncracked shells
- • USDA Grade A or AA eggs from reputable sources
- • Moderate consumption of 1-2 eggs daily or up to 7 per week
- • Plain whole eggs without added artificial colors or preservatives
✗ What to Avoid
- • Raw or undercooked eggs with runny yolks (risk of Salmonella)
- • Dishes containing raw eggs like homemade Caesar dressing, hollandaise, or raw cookie dough
- • Eggs with cracked or dirty shells
- • Processed egg products containing artificial dyes (Blue 1, Yellow 5, Red 40)
- • Eggs left at room temperature for more than 2 hours
- • Excessive consumption (more than 7 eggs per week may increase gestational diabetes risk)
Most Common Ingredients in Eggs Products
We analyzed 605 eggs products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Eggs
These are the most common flagged ingredients across 605 eggs products we analyzed.
blue 1
CAUTION
Blue 1 is a synthetic blue food coloring. Has limited human pregnancy data with possible neurobehavioral effects in animal studies.
Found in 11 of 605 products (2%)
sodium benzoate
CAUTION
Sodium benzoate is a food preservative in beverages and processed foods. Has shown birth defects in animal studies at high doses and may form benzene when combined with vitamin C.
Found in 9 of 605 products (1%)
yellow 5
CAUTION
Yellow 5 is a synthetic yellow food coloring. Has shown embryotoxic effects in recent animal studies at high doses.
Found in 8 of 605 products (1%)
red 40
CAUTION
Red 40 is a synthetic red food coloring. May affect neurobehavioral development based on animal studies at high doses.
Found in 6 of 605 products (1%)
and sodium benzoate
CAUTION
And sodium benzoate is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 3 of 605 products (0%)
red 40 lake
CAUTION
Red 40 lake is a synthetic red food coloring. May affect neurobehavioral development based on animal studies at high doses.
Found in 2 of 605 products (0%)
sodium nitrite
CAUTION
Sodium nitrite is a preservative used to cure meats. May cause fetal hypoxia and has been associated with neural tube defects at high exposures.
Found in 2 of 605 products (0%)
citric acid and sodium benzoate
CAUTION
Citric acid and sodium benzoate is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 1 of 605 products (0%)
Eggs Products We've Analyzed
We graded 605 eggs products for pregnancy safety. 558 received an A grade.
Pregnancy Safe Eggs Products
We found 558 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Organic Eggs | Kirkland Signature |
| A | Happy Egg Co. Organic Free Range Large Brown Eggs | Happy Egg Co. |
| A | Large White Eggs | Great Value |
| A | Large White Eggs | Food Lion |
| A | Morrisons Free Range Eggs | Morrisons |
Your Questions Answered
Can pregnant women eat eggs?
Yes, pregnant women can safely eat eggs and are encouraged to include them in their diet. Eggs are nutrient dense, providing high quality protein, choline, DHA, and essential vitamins that support fetal development. The FDA and ACOG consider properly cooked eggs safe during pregnancy. The key is ensuring eggs are fully cooked until both the yolk and white are firm to eliminate any risk of Salmonella infection.
What are the risks of eggs during pregnancy?
The primary risk of eggs during pregnancy is Salmonella infection from consuming raw or undercooked eggs, which can cause severe illness and potentially harm the pregnancy. To avoid this, always cook eggs until firm. Some studies suggest consuming more than 7 eggs per week may be associated with increased risk of gestational diabetes and larger birth weight, though moderate consumption appears beneficial. Processed egg products may also contain artificial dyes that warrant caution.
Can I eat runny eggs while pregnant?
It's best to avoid runny or soft cooked eggs during pregnancy due to the risk of Salmonella contamination. Unlike in some countries where eggs are vaccinated against Salmonella, the FDA recommends pregnant women in the US cook eggs until both the yolk and white are completely firm. If you crave runny eggs, use pasteurized eggs which have been heat treated to kill bacteria while maintaining a liquid yolk when cooked.
Are hard boiled eggs safe during pregnancy?
Yes, hard boiled eggs are one of the safest ways to eat eggs during pregnancy. The thorough cooking process kills any potential Salmonella bacteria. Hard boiled eggs make an excellent protein rich snack and can be stored in the refrigerator for up to one week. Just ensure the yolk is completely solid with no soft or runny center, and refrigerate within 2 hours of cooking.
How many eggs can a woman eat during pregnancy?
Most health experts consider 1-2 eggs per day or up to 7 eggs per week to be safe and beneficial during pregnancy. Eggs are an excellent source of choline, with one egg providing about 150mg of the 450mg daily recommended intake for pregnant women. Some research suggests consuming more than 7 eggs weekly may be associated with increased birth weight and gestational diabetes risk, so moderation is advisable.
What are the benefits of eating eggs during pregnancy?
Eggs offer numerous benefits during pregnancy. They're one of the best dietary sources of choline, essential for fetal brain development and preventing neural tube defects. Eggs provide complete protein with all essential amino acids, plus DHA omega-3 fatty acids that support infant brain and eye development. They also contain vitamin D, B12, selenium, and iron. Multiple studies show maternal egg consumption supports healthy fetal growth and cognitive development.
How should I prepare eggs safely during pregnancy?
To prepare eggs safely during pregnancy, cook them until both the yolk and white are completely firm no runny centers. Scrambled eggs should be cooked until no liquid egg remains. For fried or poached eggs, cook until the yolk is solid. Avoid homemade dishes with raw eggs like mayonnaise, mousse, or eggnog unless using pasteurized eggs. Always wash hands after handling raw eggs and refrigerate eggs promptly at 40°F or below.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
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References
- https://www.rupahealth.com/post/blue-1-dye everything you need to know about this food coloring
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9368057/
- https://www.foodtimes.eu/food system/toxicity of synthetic food colors scientific review/
- https://pubmed.ncbi.nlm.nih.gov/8821851/
- https://www.sciencedirect.com/science/article/pii/S0278691520303896
- https://pubmed.ncbi.nlm.nih.gov/24257113/
- https://jamanetwork.com/journals/jamapediatrics/fullarticle/516443
- https://oehha.ca.gov/sites/default/files/media/downloads/risk assessment/report/fooddyesassessmentdraft082820.pdf
- https://www.cspi.org/sites/default/files/media/documents/resource/food dyes rainbow of risks.pdf
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8634323/
- https://www.nature.com/articles/s41370-022-00418-9
- https://pubmed.ncbi.nlm.nih.gov/23208798/
- https://ncpc.ucmerced.edu/news/2021/public health professor shows food dye linked neurological childhood development
- https://oehha.ca.gov/risk assessment/press release/report links synthetic food dyes hyperactivity and other neurobehavioral effects children
- https://www.accessdata.fda.gov/drugsatfda_docs/label/2010/018662s060lbl.pdf
- https://www.ripublication.com/ijmg17/ijmgv8n1_01.pdf
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9052604/
- https://oehha.ca.gov/sites/default/files/media/downloads/risk assessment/report/healthefftsassess041621.pdf
- https://publications.aap.org/pediatrics/article/142/2/e20181410/37583/Food Additives and Child Health
- https://fetalmedicine.org/abstracts/2018/var/pdf/abstracts/2018/2567.pdf
