A hard-boiled egg is cooked in its shell until both white and yolk are firm, with nothing added. It is one of the simplest safe snacks in pregnancy and travels well.
Why it's good in pregnancy
A hard-boiled egg gives you 6 g of complete protein, a third of your daily choline and some vitamin D, iron and zinc for about 75 calories. Because it needs no oil or butter, it is as lean as an egg gets, and a couple kept in the fridge make an easy answer to sudden hunger.
Key nutrients
ProteinSupplies complete protein for your baby's growing muscles and organs.
CholineSupports your baby's brain and spinal cord development.
Vitamin DHelps your body move calcium into your baby's developing bones.
IronAdds to the iron your body needs for its expanding blood supply.
ZincSupports cell division and your immune system.
Serving ideas
Two hard-boiled eggs with fruit as a snack
Sliced over avocado toast
Halved on a salad with beans and greens
Mashed with Greek yogurt for an egg sandwich
Quartered into a grain bowl
Safety
Boil for 8 to 10 minutes so the yolk is fully set.Soft-boiled with a runny yolk is only safe with Lion-mark or pasteurised eggs.
Lower eggs into boiling water and cook for 8 to 10 minutes for a fully set yolk; 6 minutes or less leaves it runny. A soft-boiled egg with a runny yolk is only considered safe if it carries the UK Lion mark or is pasteurised. Cool boiled eggs quickly in cold water, keep them in the fridge in their shells and eat within a week, or within two days once peeled. Discard any egg with a cracked shell before cooking.
Common questions
Are boiled eggs safe during pregnancy?Yes, hard-boiled eggs with a firm yolk are safe and nutritious; cook them for at least 8 minutes.
Can I eat soft-boiled eggs while pregnant?Only if the eggs are UK Lion-mark or pasteurised; otherwise the runny yolk carries a small salmonella risk, so boil until firm.
How many boiled eggs can I eat a day in pregnancy?One or two a day fits comfortably in a balanced diet, and there is no need to limit them for cholesterol reasons.
Did you know?
A grey-green ring around a boiled yolk is harmless; it just means the egg was cooked a little long.
Older eggs peel more easily than very fresh ones.
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