Egg white is the clear part of the egg, almost pure protein and water with very little fat. Cooked until fully set, it is a safe, light source of protein in pregnancy.
Why it's good in pregnancy
One egg white delivers about 3.6 g of high-quality protein for your baby's growing tissues with almost no fat, which some people find easier on a queasy stomach. It also provides riboflavin, a B vitamin that helps turn food into energy.
Key nutrients
ProteinEgg white protein contains every essential amino acid your baby needs to build muscle and organs.
B VitaminsRiboflavin in egg white helps release energy from the food you eat.
PotassiumA little potassium helps balance fluids as your blood volume rises.
Serving ideas
Egg white omelette with spinach and tomato
Firm scrambled whites on wholegrain toast
Baked egg white bites with peppers
Pasteurised liquid egg white in a smoothie
Well-cooked whites chopped into a salad
Safety
Cook until completely set and opaque, with no clear or runny parts.
Raw egg white can carry salmonella just as yolk can, so cook it until it is white and firm with no translucent patches. Avoid raw-white foods such as uncooked meringue, homemade royal icing and cocktails with foamed egg white unless they use pasteurised egg. Cartons of liquid egg white are pasteurised and are a safe choice for smoothies. Keep eggs refrigerated and use within their date.
Common questions
Are egg whites safe to eat while pregnant?Yes, when cooked until fully set; raw or lightly cooked egg white should be avoided unless it is pasteurised.
Is egg white or whole egg better in pregnancy?Whole egg is more nutritious because the yolk carries the choline, vitamin D and iron; whites are a lean protein top-up rather than a replacement.
Can I eat meringue during pregnancy?Baked meringue that is cooked through is fine, but soft meringue toppings and homemade mousses made with raw white are best avoided unless pasteurised egg is used.
Did you know?
Egg white is about 90 percent water and 10 percent protein, with almost no fat or carbohydrate.
Cooking egg white actually makes its protein easier for your body to absorb.
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