A burger is a minced beef patty in a bun with salad and sauces. In pregnancy the only real rule is that the patty must be cooked all the way through, which is a change for anyone who usually orders medium.
Why it's good in pregnancy
A beef burger carries around 20 to 25 g of protein, well-absorbed haem iron and zinc, exactly the nutrients that run low from mid-pregnancy. Add salad to the bun and a vegetable side and it is a reasonably balanced meal rather than a treat.
Key nutrients
ProteinA patty supplies around a third of your daily pregnancy protein.
IronBeef's haem iron helps prevent the anaemia that is common in later pregnancy.
ZincSupports your baby's cell growth and your immune system.
B VitaminsBeef is a reliable source of B12, which helps form red blood cells and nerves.
Serving ideas
Well-done beef burger with salad and a wholegrain bun
Burger with grilled onions and tomato, side of slaw
Lean turkey burger with avocado
Open-faced burger on one bun half with a big salad
Homemade patties with grated carrot mixed in
Safety
Order or cook the patty well done, 71°C (160°F), with no pink in the middle.Skip raw sprouts and unpasteurised cheese toppings.
Minced beef has bacteria mixed through it rather than on the surface, so a burger must be cooked to 71°C (160°F) with no pink in the centre and clear juices; at a restaurant ask for well done and send it back if it arrives pink. Choose pasteurised cheese toppings, skip raw sprouts, and if the burger comes with a fried egg make sure the yolk is firm. Takeaway burgers should be eaten hot rather than left to sit. At home, use mince within two days and do not reuse the plate that held the raw patties.
Common questions
Can I eat a burger while pregnant?Yes, as long as the patty is cooked all the way through with no pink; medium or rare burgers are off the menu for now.
Are fast-food burgers safe in pregnancy?Yes, chain restaurants cook patties well done by default; the main thing to watch is the salt and the size of the meal.
Can I have a cheeseburger during pregnancy?Yes, standard burger cheese is pasteurised and is melted onto a hot patty, so it is fine.
Did you know?
A whole steak can be served rare because bacteria sit only on the surface; mincing is what makes a burger different.
A pub burger can be two or three times the size of a fast-food one, so halving it and sharing is an easy way to keep the meal balanced.
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