Eggs are a nutritious food that can be part of a healthy diet during pregnancy. Many pregnant women wonder if it’s safe to eat 3 eggs daily. There are some factors to consider when deciding how many eggs to eat.
Quick Answers
Here are some quick answers on whether it’s safe for pregnant women to eat 3 eggs daily:
- 3 eggs a day can be part of a healthy pregnancy diet for most women.
- Eggs provide important nutrients like protein, vitamins, minerals and choline.
- Current guidelines do not limit egg intake during pregnancy.
- Some women may need to restrict dietary cholesterol from eggs.
- Talk to your doctor about your specific health status before increasing egg intake.
Nutrition in Eggs
Eggs contain a variety of beneficial nutrients that play key roles in pregnancy health.
Protein
Eggs are one of the best sources of high-quality protein. Just one large egg contains about 6 grams of protein. Protein is essential for pregnant women to support fetal growth and development. Eating adequate protein also promotes healthy weight gain during pregnancy.
Choline
Eggs are among the richest sources of choline, providing about 147 milligrams in a single large egg. Choline is a nutrient that supports brain and spinal cord development in babies. Consuming adequate choline during pregnancy may have lifelong benefits for a child’s brain function and reduce future disease risks.
Vitamins and Minerals
Eggs provide pregnant women with important micronutrients including:
- Vitamin A: Essential for vision, immune function, fetal growth and development.
- Folate: Crucial for preventing neural tube defects and supporting red blood cell production in the mother and baby.
- Vitamin B12: Needed for energy production, blood formation and proper neurological function.
- Iron: Helps prevent anemia, a common problem in pregnancy.
- Phosphorus: Supports bone health in the mother and developing baby.
Many of these vitamins and minerals may be lacking in the diets of pregnant women. Eggs can help fill in nutritional gaps.
Are There Any Concerns With Eating Eggs Daily?
Most healthy pregnant women can safely eat up to 3 eggs per day as part of a balanced diet. However, some concerns regarding daily egg consumption may include:
High Cholesterol
Eggs are a major source of dietary cholesterol, with about 186 mg in one large egg. Blood cholesterol levels rise during pregnancy to support fetal development. Very high intakes of cholesterol could potentially contribute to excessively high blood cholesterol in some women.
Food Safety
Raw or undercooked eggs may contain Salmonella bacteria. Pregnant women are at higher risk of contracting foodborne illness. Cook eggs thoroughly until the yolk and white are firm to prevent food poisoning.
Allergies
Some people are allergic to eggs. An egg allergy during pregnancy could trigger reactions like itching, hives, swelling or anaphylaxis, which requires emergency treatment.
Other Dietary Restrictions
Some pregnant women may need to limit egg intake due to other dietary concerns or health conditions like:
- Vegetarian or vegan diet
- Diabetes
- High triglycerides
- History of heart disease
Talk to your healthcare provider about whether you need to restrict dietary cholesterol from eggs.
How Many Eggs Per Day Are Recommended?
There are no official guidelines that restrict egg intake during pregnancy. The American College of Obstetricians and Gynecologists states:
“Most healthy pregnant women can consume up to 6 or 7 eggs a week, or about an egg a day.”
Many healthcare providers recommend limiting cholesterol to 300 mg per day. With about 185 mg cholesterol in one large egg, this would allow for about 1 to 2 eggs daily in pregnancy.
However, blood cholesterol is not highly responsive to dietary cholesterol for most people. Studies show egg intake has minimal effects on cholesterol levels in 70-80% of the population.
Additionally, cholesterol serves essential functions like promoting brain development in fetuses. High natural cholesterol levels during pregnancy are not necessarily cause for concern.
Overall, most healthy women with an uncomplicated pregnancy can safely eat up to 3 eggs per day. But check with your doctor about the right amount based on your health history.
How to Eat 3 Eggs Daily in Pregnancy
To meet nutrition needs, it’s important to have a balanced diet with diverse protein sources and plenty of vegetables, fruits and whole grains in addition to eggs.
Here are some healthy ways to incorporate 3 eggs into your daily meal plan:
Breakfast
- Scrambled eggs with whole grain toast and avocado
- Egg sandwich on a whole wheat English muffin
- Vegetable omelet with cheese, spinach, tomatoes, onions
- Poached or soft boiled eggs on top of a grain bowl
Lunch
- Tuna salad sandwich made with 2 hard boiled eggs
- Big green salad topped with 1 hard boiled egg
- Buddha bowl with quinoa, roasted veggies, avocado and 1-2 boiled eggs
- Homemade egg salad with celery and onions on crackers or sliced bread
Dinner
- Frittata with eggs, vegetables, herbs and cheese
- Zucchini noodle pasta tossed with marinara sauce and 1-2 fried eggs
- Quesadilla with black beans, veggies, cheese and a fried egg
- Baked potatoes topped with chili and 1-2 eggs
Snacks
- Hard boiled egg sprinkled with salt and pepper
- Egg salad stuffed into a tomato or bell pepper
- Deviled eggs made with mustard, dill and paprika
- Sliced veggies dipped into a soft boiled egg yolk
Food Safety Tips for Pregnant Women
Proper handling and cooking of eggs is important to avoid foodborne illness during pregnancy:
- Buy eggs from refrigerated cases at stores.
- Keep eggs refrigerated at 40°F or below.
- Check expiration dates and discard expired eggs.
- Cook eggs until yolks and whites are firm.
- Cook casseroles and dishes with eggs to 160°F.
- Avoid raw cookie dough or cake batter made with raw eggs.
- Avoid eating raw or undercooked eggs.
What If You’re Allergic to Eggs?
If you have an egg allergy, you will need to avoid eating eggs during pregnancy. Be cautious when eating at restaurants or buying prepared goods, as eggs are commonly used in many dishes and baked products.
To get adequate nutrition without eggs:
- Replace eggs in cooking and baking with substitutes like aquafaba, flax seeds, banana or applesauce.
- Choose egg-free breakfast foods like oatmeal, yogurt, smoothies or peanut butter toast.
- Get protein from foods like dairy, beans, lentils, nuts, seeds and soy products like tofu or edamame.
- Take a daily prenatal vitamin to meet needs for nutrients like choline, folate, vitamin A and vitamin B12.
- Talk to your doctor or dietitian to help ensure you meet all nutritional needs if eliminating eggs long-term.
Conclusion
For most healthy women, eggs can be a regular part of a balanced pregnancy diet. The nutrition benefits of eggs often outweigh potential concerns regarding daily intake. Enjoy eggs cooked thoroughly along with plenty of nutritious fruits, vegetables, whole grains, lean protein and healthy fats during pregnancy. Check with your doctor about any dietary restrictions based on your health history and needs.
