Meatballs are minced meat, usually beef or a beef and pork mix, bound with egg and breadcrumbs and simmered in sauce or baked. Cooked through to the centre they are a safe, iron-rich pregnancy meal.
Why it's good in pregnancy
Four beef meatballs give you around 20 g of protein plus haem iron and zinc, two minerals that pregnancy quickly runs short of. Simmered in a tomato sauce they come with vitamin C, which helps your body absorb that iron.
Key nutrients
ProteinSupplies complete protein for your baby's tissues and the placenta.
IronHaem iron from beef is absorbed easily and supports your growing blood volume.
ZincSupports cell growth and your immune system.
B VitaminsB12 and niacin from meat support red blood cells and energy.
Serving ideas
Meatballs in tomato sauce with wholewheat spaghetti
Baked turkey meatballs with couscous and greens
Meatball and vegetable soup
In a wholegrain sub with melted cheese
Swedish-style meatballs with mash and peas
Safety
Cook until the centre is brown with no pink, 71°C (160°F) on a thermometer.
Because meatballs are made from mince, bacteria can be anywhere inside, so cook them until the centre is brown and reads 71°C (160°F); cut the largest one open to check before serving. Simmering in sauce for at least 15 to 20 minutes after browning cooks them through reliably. The egg in the mix is fully cooked by then, so it is not a concern. Keep raw meatball mix in the fridge and cook within a day, and reheat leftovers until bubbling hot, once only.
Common questions
Are meatballs safe to eat during pregnancy?Yes, when cooked through so the centre is brown with no pink; they are made from mince so need the full 71°C (160°F).
Can I eat meatballs from a restaurant while pregnant?Yes, meatballs are almost always cooked well through in sauce; just check the inside is hot and not pink if you have any doubt.
Are meatballs a good source of iron in pregnancy?Yes, beef and lamb meatballs provide haem iron, and tomato sauce adds vitamin C that helps you absorb it.
Did you know?
Mixing finely grated vegetables such as courgette or carrot into meatballs adds folate and fibre without changing the taste much.
Turkey meatballs have a similar protein content to beef but less saturated fat and less iron.
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