Can You Have Runny Eggs While Pregnant? Safety Guide

Yes, you can have runny eggs while pregnant, but only if they meet specific safety standards: in the UK, eggs with the British Lion mark are safe to eat runny or even raw; in the US, only pasteurized eggs are safe when runny. Otherwise, eggs must be cooked until both the white and yolk are solid to avoid the risk of salmonella food poisoning, which can be more severe during pregnancy. For the next step, read our overview of Can You Do Ab Workouts While Pregnant? Safe Core Exercises.

The rules differ by country because of how eggs are produced and regulated. In the UK, hens are vaccinated against salmonella, making British Lion eggs safe to eat runny. In the US, there is no equivalent vaccination program, so the FDA advises pregnant women to avoid runny eggs unless they are pasteurized. This article explains the safety guidelines, the risks of salmonella, and how to enjoy eggs safely during pregnancy. For related context, see our guide to Boric Acid During Pregnancy: Safety and Alternatives.

Why Runny Eggs Can Be Risky During Pregnancy

The main concern with runny eggs is salmonella, a bacteria that can cause food poisoning. Salmonella can be present on the eggshell or inside the egg if the hen was infected. Cooking eggs until both the white and yolk are firm kills the bacteria. During pregnancy, your immune system is suppressed, making you more susceptible to infections. Salmonella can cause severe vomiting and diarrhea, leading to dehydration, which may trigger premature labor or distress the baby. In rare cases, it can cross the placenta.

According to the FDA, pregnant women should cook eggs thoroughly until the yolks and whites are firm. This is because the US does not have a widespread hen vaccination program, so raw eggs may carry salmonella. You can also explore Do Goats Have to Be Pregnant to Produce Milk for a closer comparison.

UK Guidelines: British Lion Eggs Are Safe Runny

In the UK, the rules changed in 2017. The Food Standards Agency now says it is safe for pregnant women to eat raw or runny hen eggs if they carry the British Lion mark. This mark, a red lion stamped on the shell, indicates the eggs come from hens vaccinated against salmonella. The vaccination program, introduced in the late 1990s, has been very successful in reducing salmonella in UK eggs.

Tommy's, a pregnancy charity, confirms that the old advice to avoid runny eggs is now out of date. You can safely eat soft-boiled, poached, or fried eggs with runny yolks if they have the British Lion mark. However, eggs without the mark, such as those from local farms or non-UK sources, should be cooked until solid.

Aptaclub also states that fried eggs with a runny yolk are safe if the eggs carry the British Lion mark. They note that eggs without the mark must be cooked thoroughly.

US Guidelines: Only Pasteurized Eggs Are Safe Runny

In the US, the FDA advises pregnant women to avoid all raw or undercooked eggs. The only exception is pasteurized eggs. Pasteurization involves gently heating eggs in their shells to a temperature that kills bacteria without cooking the egg. Pasteurized eggs are safe to eat runny or raw, but they can be harder to find and more expensive. You must check the carton label: it must explicitly say "pasteurized." Terms like "organic" or "farm fresh" do not mean the eggs are pasteurized.

PregnancyPlate explains that in the US, the only way to safely eat a runny egg during pregnancy is to buy pasteurized eggs. They emphasize that if eggs are not pasteurized, they must be cooked until both the white and yolk are solid.

BabyCenter also advises that eggs are safe to eat as long as they're fully cooked, and runny or undercooked eggs carry salmonella risk.

What About Other Countries?

Guidelines vary by country. In Australia, the advice is that pregnant women can eat eggs if they are completely cooked or pasteurized. The Australian Eggs website states that it is safe for pregnant women to eat eggs as long as the eggs are completely cooked or pasteurised. This is similar to the US approach. Always check your local health authority's recommendations.

How to Safely Eat Runny Eggs During Pregnancy

If you are in the UK and have British Lion eggs, you can enjoy runny yolks in dishes like soft-boiled eggs, poached eggs, and sunny-side-up fried eggs. If you are in the US, you must use pasteurized eggs for runny yolks. Otherwise, cook eggs until both the white and yolk are firm. This means hard-boiled, fully scrambled, or over-hard eggs are safe.

When eating out, it's harder to know the egg source. In the UK, many restaurants use British Lion eggs, but you should ask. In the US, assume eggs are not pasteurized unless stated, so avoid runny eggs at restaurants. Dishes like eggs Benedict with hollandaise sauce often contain raw eggs, so be cautious.

What If You Accidentally Ate a Runny Egg?

If you accidentally ate a runny egg that was not from a safe source, don't panic. The risk of salmonella is relatively low, but monitor for symptoms like diarrhea, vomiting, fever, and abdominal cramps. If you develop symptoms, contact your healthcare provider, especially if you have severe symptoms or signs of dehydration. Most cases of salmonella resolve on their own, but pregnant women should seek medical advice to ensure the safety of both mother and baby. Our breakdown of Can You Have Deli Meat While Pregnant? Safety Guide covers the related details.

Nutritional Benefits of Eggs During Pregnancy

Eggs are a nutritious food during pregnancy, providing high-quality protein, vitamins, and minerals. They contain choline, which is important for baby's brain development, as well as vitamin D, B12, and folate. If you can safely eat runny eggs, they can be part of a healthy pregnancy diet. However, if you cannot, fully cooked eggs offer the same nutritional benefits.

For more detailed information, refer to the FDA's food safety guidance for pregnant women and Tommy's advice on eggs in pregnancy.