A fried egg is cooked in a little oil or butter in a hot pan, with the yolk anywhere from runny to firm. In pregnancy the firm version is the safe one, and it keeps all of the egg's nutrients.
Why it's good in pregnancy
A fried egg brings the same protein, choline, vitamin D and iron as any other egg, with a little extra fat from the pan. Cooked in olive or rapeseed oil it stays a quick, nourishing base for breakfast, a rice bowl or a sandwich.
Key nutrients
ProteinComplete protein for your baby's growth and your own tissues.
CholineSupports your baby's brain and spinal cord as they develop.
Vitamin DHelps calcium build your baby's bones and teeth.
IronSupports the extra blood your body makes in pregnancy.
Serving ideas
On wholegrain toast with grilled tomato
Over a brown rice and vegetable bowl
In a breakfast sandwich with spinach
On top of smashed beans and avocado
With sautéed greens and a little chilli
Safety
Fry until the yolk is set, flipping or covering the pan to cook the top.A runny sunny-side-up yolk is only safe with Lion-mark or pasteurised eggs.
Fry on a medium heat and either flip the egg for a minute or put a lid on the pan so the top of the yolk cooks; press the yolk gently and it should feel firm rather than wobbly. Sunny-side-up and over-easy eggs have runny yolks, so order them only if the eggs are UK Lion-mark or pasteurised. Use fresh oil or butter rather than reusing fat from the pan, and wash hands and surfaces after handling raw egg. Eat fried eggs hot and fresh rather than keeping them for later.
Common questions
Can I eat a fried egg with a runny yolk during pregnancy?Only if it is a UK Lion-mark or pasteurised egg; otherwise cook it until the yolk is firm to avoid salmonella.
Is a fried egg less healthy than a boiled egg when pregnant?It carries a little more fat from the pan, but the protein, choline and vitamins are the same; use a small amount of olive oil to keep it light.
How do I know a fried egg is cooked enough?The white should be opaque with no clear parts and the yolk should hold its shape and feel firm when pressed.
Did you know?
Covering the pan for the last minute steams the top of the egg and sets the yolk without flipping.
Cooking an egg does not reduce its choline, so a firm yolk is just as valuable as a runny one.
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