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Can I Eat Eggs When Pregnant?

Can you eat eggs when pregnant? The short answer is yes — eggs are safe to eat during pregnancy, and UK eggs stamped with the British Lion mark are safe to eat even if the yolk is runny. This is a significant change from older advice, which told pregnant women to avoid all undercooked eggs. Current NHS guidance, updated following changes to UK hen vaccination programmes, is much more permissive for Lion mark eggs specifically.

Are Eggs Safe in Pregnancy?

Eggs are one of the most nutritious foods you can eat during pregnancy, providing high-quality protein, choline (important for fetal brain development), vitamins D and B12, and healthy fats. The main safety concern with eggs historically has been salmonella — a bacteria that can cause food poisoning, and which in pregnancy can occasionally lead to more serious complications.

The good news is that the vast majority of eggs sold in UK supermarkets and shops carry the British Lion mark, which indicates that the hens were vaccinated against salmonella. The NHS Food Standards Agency confirmed that Lion mark eggs present a very low risk of salmonella and are safe for pregnant women to eat even when runny or partially cooked.

Eggs without the Lion mark — including some non-UK eggs, eggs from smaller farms that do not participate in the Lion scheme, and eggs from non-hen birds such as duck, goose, or quail — should be cooked thoroughly (until both the white and yolk are fully set) to eliminate any salmonella risk.

NHS Guidance on Eggs in Pregnancy

The NHS advises the following for eggs during pregnancy:
  • British Lion mark eggs are safe to eat in any style, including runny, soft-boiled, fried with a runny yolk, or used in lightly cooked dishes such as homemade mayonnaise, hollandaise, mousse, or soft meringue.
  • Eggs without the Lion mark (or where you are unsure of the source) should be cooked until both the white and yolk are completely solid.
  • Pasteurised egg products — such as liquid pasteurised egg sold in cartons — are also safe to use in any way, including without cooking.

This updated guidance makes a wide range of egg dishes safe for pregnant women in the UK, including many that were previously considered off-limits.

How to Eat Eggs Safely in Pregnancy

For Lion mark eggs, no special preparation is required — eat them however you prefer. For eggs without the Lion mark, or if you are eating out and are unsure of the egg source, cook them thoroughly. In practice, this means:
  • Boiled eggs: cook until both white and yolk are firm (around 10–12 minutes from cold water)
  • Fried eggs: cook until the yolk is no longer liquid
  • Scrambled eggs: cook until no liquid egg remains
  • Omelettes: cook through completely without a runny centre

When cooking any egg dish, observe standard food hygiene: wash your hands before and after handling raw eggs, avoid cracked or dirty shells where possible, and refrigerate eggs and any dishes made with eggs promptly.

Eggs as Part of a Healthy Pregnancy Diet

Eggs are an excellent source of several nutrients that are particularly valuable during pregnancy:
  • Protein. Needed for your baby's growth and for maintaining your own muscle and tissue. Two eggs provide a substantial amount of your daily protein needs.
  • Choline. An important nutrient for fetal brain and spinal cord development. Eggs are one of the best dietary sources of choline, which is not found in high amounts in many foods.
  • Vitamin D. Most people in the UK are deficient in vitamin D, particularly in winter. Egg yolks provide a useful contribution, though the NHS recommends a vitamin D supplement for all pregnant women regardless.
  • Vitamin B12. Essential for neurological development and the production of red blood cells.
  • Iron. Egg yolks contain some iron, which is needed to support the increase in blood volume during pregnancy.
  • Iodine. Eggs are a good source of iodine, which is needed for thyroid function and fetal brain development.

Eating eggs regularly during pregnancy — as part of a balanced diet — is genuinely beneficial, not just safe.

Common Egg Dishes: Safe or Not?

Here is a quick guide for Lion mark eggs:
  • Soft-boiled eggs: Safe
  • Runny fried eggs: Safe
  • Poached eggs with a soft yolk: Safe
  • Scrambled eggs (soft): Safe
  • Homemade mayonnaise: Safe (with Lion mark eggs)
  • Hollandaise sauce: Safe (with Lion mark eggs)
  • Lightly cooked omelette: Safe
  • Mousse or tiramisu made with raw egg: Safe (with Lion mark eggs)

For eggs without the Lion mark, all of the above should be cooked through fully.

Frequently Asked Questions

### Can I eat runny eggs when pregnant?

Yes — if the eggs have the British Lion mark, runny eggs are safe to eat during pregnancy. This includes soft-boiled, dippy eggs, eggs with a runny yolk, and dishes such as hollandaise or homemade mayonnaise made with Lion mark eggs. If the eggs do not have the Lion mark, cook them until both white and yolk are fully set.

Are scrambled eggs safe when pregnant?

Yes. Scrambled eggs made from Lion mark eggs are safe at any level of doneness — whether soft and creamy or fully set. If you are using eggs without the Lion mark, cook scrambled eggs until no liquid egg remains.

Can I eat eggs every day when pregnant?

There is no NHS guideline limiting the number of eggs you can eat during pregnancy. Eggs are nutritious and a healthy part of a balanced pregnancy diet. As with any single food, variety in your diet is generally the aim rather than relying heavily on one food source, but eating eggs daily is not harmful.

Speak to your midwife or GP for personal advice about your diet during pregnancy.

Last reviewed: June 2026

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