Nutrition

Eggs: A Nutrient Powerhouse for Pregnancy

Key Nutrients for Pregnancy and How Eggs Fit In

Eating the right nutrients during pregnancy helps support your baby’s growth and keeps you feeling your best. Here’s why nutrients like choline, protein, and folate are important – and how eggs can be a simple way to get them. Download the PDF!

Nutritional Information

2 large eggs1

  • Choline. . . 410 mg
  • Protein. . . 13 g
  • Folate. . . . 70 mcg
  • DHA*. . . . . 12 mg

*Two omega-3 enriched eggs provide 150-250 mg of DHA

Choline: For Baby’s Brain Development

Health Canada recommends 450 mg of choline per day during pregnancy,2 but up to 95% of pregnant people don’t get enough. Two large eggs provide 410 mg of choline,1 that’s 75% of your daily needs! 

Choline Values in Food1,3

FoodServing sizeCholine
Eggs 2 410 mg
Beef liver 3 oz356 mg
Soybeans ½ cup107 mg
Chicken breast, roasted3 oz72 mg
Kidney beans½ cup45 mg
Atlantic cod, cooked3 oz 71 mg
Shiitake mushrooms, cooked½ cup31 mg

Lightbulb IconDid You Know

Very few prenatal vitamins include choline, and the ones that do range from 10-250 mg per dose – so food sources, like eggs, are especially important!

Protein: For Baby’s Building Blocks

Protein is essential for the growth of your baby’s muscles, organs and placenta. Health Canada recommends 71 grams per day during pregnancy (up from 46 grams per day for non-pregnant women).2

Omega-3 Fats: For Baby’s Brain and Eyes

Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are crucial for your baby’s brain and eye development. 200-300 mg of DHA per day is recommended during pregnancy.4

Paperclip IconTips

To boost omega-3 intake, pair eggs with other omega-3-rich foods like flaxseeds, walnuts and fatty fish, like salmon or sardines.

Folate: For Baby’s Development 

Folate (or folic acid) helps prevent birth defects and supports healthy growth. Health Canada recommends taking a multivitamin with 400 mcg of folic acid daily, as folate needs increase to 600 mcg per day during pregnancy.3,5 Eggs are a natural source of folate. Two large eggs provide 70 mcg of folate, and when paired with folate-rich foods like leafy greens and beans, along with supplementation, they help ensure you’re getting the nutrients you need for a healthy pregnancy. 

Navigating Nausea and Reflux 

Your growing baby pressing against your stomach, mixed with hormonal changes, can lead to nausea and reflux. Luckily, small adjustments to your diet and routine can help ease discomfort:6

  • Focus on small, frequent meals and snacks
  • Eat slowly and chew well 
  • Engage in gentle movement
  • Enjoy milder flavours 
  • Stay upright after eating 
  • Eat more liquid and soft-textured foods like smoothies, yogurt, soup, scrambled eggs
  • Stay hydrated with small sips of water throughout the day
  • Sip on ginger tea for anti-nausea effect 
  • Wear loose fitting clothing
  • Sleep with your head elevated 

Cracking the code for food safety 

Safely handling and cooking eggs helps to protect you and your baby.

Follow these simple guidelines:

  • Eat: Fully cooked egg dishes (internal temperature 74°C/165°F), firm yolks, no runny yolks during pregnancy.7
  • Avoid: Raw or undercooked eggs in salad dressings, cookie dough, cake batter, sauces or homemade eggnog.7
  • Do: Always store eggs in the coldest part of your fridge at 4°C (40°F) or lower to keep them fresh.8

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Label your egg containers with the date you cooked them to keep track of freshness!

Egg-cellent recipes 

Plan ahead by meal prepping. It can be great to have ready-made food available on low-energy days and postpartum!

1 / 6

Cheesy Frittata with Black Beans and Peppers

This cheesy frittata celebrates Tex-Mex flavours with black beans and vibrant bell peppers. Ideal for a quick meal in under 30 minutes, it’s a satisfying option for breakfast, lunch, or a light dinner that the whole family will love.
Get the Recipe
2 / 6

Boiled Egg Snack Packs

These make-ahead egg snack packs solve the challenge of finding quick, filling options for busy days. Hard boiled eggs pair with your choice of add-ins like cheese cubes, cherry tomatoes, or nuts for a perfectly balanced snack that travels well. Store them unpeeled in the fridge for up to five days.
Get the Recipe
3 / 6

Sheet Pan Breakfast Sandwich

These sheet pan breakfast sandwiches are a time-saving solution for feeding a crowd or prepping meals in advance. Eggs and cheese bake together in one large batch, creating perfectly portioned squares to nestle between English muffin halves. Make the egg sheet ahead and reheat individual portions as needed. Add your favourite veggies to the egg mixture for extra flavour and fibre.
Get the Recipe
4 / 6

Barley Egg Fried Rice with Chickpeas

Try this healthy and tasty twist on fried rice. It’s full of protein, fiber, and colorful vegetables, making it a balanced meal. Perfect for busy weeknights, this easy one pan dish is sure to please the whole family.
Get the Recipe
Contains Video Content
5 / 6

Perfect Quiche

Quiche is the ultimate crowd-pleasing menu item that can be made with any of your favourite vegetables, meats, and cheeses. Quiche can be served on its own, or paired with salad, soup, or some fruit.
Get the Recipe
6 / 6

Egg BLT Pasta Salad

Switch up your lunch with this deconstructed BLT pasta salad . Packed with protein-rich eggs and fresh ingredients, it’s a satisfying twist on the classic sandwich that you’ll want to enjoy regularly!
Get the Recipe

Thumbtack IconReferences

  1. Egg Farmers of Canada (May, 2018.) New Nutrition Facts Tables, Same Nutritious Eggs. Retrieved from: eggfarmers.ca/2018/05/new-nutrition-facts-tables
  2. Government of Canada. (December, 2023). Dietary reference intakes tables. Health Canada. Retrieved from: canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables
  3. Government of Canada. (October, 2023). Canadian nutrient file: About us. Health Canada. Retrieved from: food-nutrition.canada.ca/cnf-fce/?lang=eng
  4. National Institutes of Health. (April, 2025). Dietary Supplements and Life Stages: Pregnancy. Retrieved from: od.nih.gov/factsheets/Pregnancy-HealthProfessional/#h31
  5. Canadian Paediatric Society. (July, 2022). Prenatal health and your baby. Caring for Kids. Retrieved from: cps.ca/handouts/pregnancy-and-babies/prenatal_health_and_ your_baby
  6. Dietitians of Canada. (November, 2021). Tips to help you feel better during pregnancy. UnlockFood.ca. Retrieved from: unlockfood.ca/en/Articles/Pregnancy/Tips-to-Help-You-Feel-Better-During-Pregnancy.aspx
  7. Government of Canada. (May, 2024). Food safety for vulnerable populations. Health Canada. Retrieved from: canada.ca/en/health-canada/services/food-safety-vulnerable-populations/food-safety-vulnerable-populations
  8. Egg Farmers of Canada. (n.d.). Egg storage, freshness & food safety. Eggs 101. Retrieved from: eggs.ca/eggs101/egg-storage-freshness-food-safety

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