Bone marrow is a rich, fatty tissue often enjoyed roasted or used in broths. While it contains a concentration of certain nutrients, it is generally recommended to avoid or strictly limit it during pregnancy due to safety and sourcing concerns.
Key nutrients
IronSupports increased blood volume during pregnancy when consumed from safe, well-cooked sources.
CalciumContributes to bone development for you and your baby.
ProteinProvides building blocks for your baby's growing tissues.
ZincSupports immune function and cell growth.
Healthy FatsProvide a concentrated source of energy, though intake should remain moderate.
Safety
Bone marrow can carry a higher risk of contamination if not sourced carefully and cooked thoroughly, and its high fat content means it should only be eaten occasionally, if at all. Quality and origin of the bones matter significantly, as does ensuring the marrow is cooked all the way through with no raw or undercooked portions. Speak with your healthcare provider before including it in your diet.
Only if fully cooked; sourcing/quality important.
If you choose to eat bone marrow at all during pregnancy, source it from a trusted butcher who can confirm the bones are fresh and properly handled. Cook it thoroughly at a high temperature until piping hot all the way through, with no raw portions remaining. Store any raw bones in the refrigerator separately from other foods and clean all surfaces and utensils after handling. Given the associated risks, many choose to avoid it altogether during pregnancy and opt for other iron- and protein-rich foods instead.
Common questions
Why should bone marrow be avoided during pregnancy?It carries a higher risk of contamination and is very high in fat, so many healthcare providers recommend limiting or avoiding it.
Is bone broth the same concern as bone marrow?Bone broth made by thoroughly simmering bones is generally considered lower risk, but bone marrow itself should be approached with more caution.
What can I eat instead for similar nutrients?Well-cooked lean meats, eggs, and legumes can provide similar iron, zinc, and protein with less risk.
Did you know?
Bone marrow has become popular in fine dining, often served roasted in the bone.
It is one of the fattiest animal tissues, which is why portions are naturally small.
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