Can I Eat Sunny Side Up Eggs During Pregnancy? | Smart Tips

No, you should only eat fried eggs during pregnancy when both white and yolk are fully cooked to lower the risk of foodborne illness.

Sunny side up eggs feel like comfort on a plate, so it is natural to question that soft yolk once you are pregnant. Runny fried eggs are not a good match during this time, yet you can still enjoy eggs by changing how you cook and order them.

This guide sets out what pregnancy safe egg cooking means and how to adapt sunny side up style eggs at home and when eating out so you can tell when an egg dish is safe and when it needs more time in the pan.

Can I Eat Sunny Side Up Eggs During Pregnancy? Safety Basics

Health agencies treat pregnancy as a higher risk time for foodborne illness because your body works differently while you grow a baby, which includes a higher chance of serious problems if you catch infections such as Salmonella from raw or undercooked eggs. Fresh eggs can look perfect on the outside and still contain this bacteria inside the shell.

The U.S. Food and Drug Administration guidance for pregnant women tells you to avoid raw or lightly cooked eggs and to cook them until both the white and the yolk are firm.

FoodSafety.gov advice for pregnant women explains that undercooked eggs may contain Salmonella and that eggs and dishes made with eggs should reach 160℉ (71℃) to kill germs.

Because classic sunny side up eggs leave the yolk soft and often leave thin streaks of unset white around the edges, they usually fall below that safety bar. That is why many doctors and dietitians recommend skipping runny fried eggs during pregnancy unless you are sure the eggs are pasteurised and heated all the way through.

Why Pregnancy Changes Egg Safety Rules

During pregnancy, your immune system shifts so that your body can carry a baby with its own DNA. That adjustment keeps the pregnancy going, but it also makes you more likely to get sick from foodborne germs and more likely to end up in hospital if you do.

The Centers for Disease Control and Prevention advice for pregnant women lists undercooked eggs among foods that carry higher risk. In adults who are not pregnant, Salmonella usually means a few days of cramps and diarrhoea. In pregnancy, severe infection can lead to dehydration, early labour, or infection of the placenta or baby in rare cases.

Eggs still provide protein, choline, healthy fats, and several vitamins during pregnancy, so the aim is to shape your egg habits around food safety instead of dropping them.

What Counts As Fully Cooked For Eggs

The U.S. Department of Agriculture explains that eggs are safe when both the white and yolk are firm and when dishes with eggs reach at least 160℉ (71℃).

In kitchen terms, that means the white turns solid and opaque with no clear, jelly like patches, and the yolk thickens so it looks more like soft custard than liquid. The centre should not run across the plate when you cut into it.

Sunny Side Up Eggs Versus Other Cooking Styles

Sunny side up eggs sit on a spectrum of doneness. At one end you have the classic diner style, with a soft centre that runs over toast. At the other end you have fried eggs cooked slowly until even the yolk firms up. In between are other familiar styles that may suit pregnancy better.

To help you compare your choices, here is how common egg dishes line up for pregnancy safety when they are cooked in the usual way.

Egg Dish Or Style	Typical Yolk Texture	Pregnancy Safety Summary
Classic sunny side up	Runny centre, soft white near yolk	Best avoided due to undercooking and higher Salmonella risk.
Sunny side up cooked longer with lid	White set, yolk thick but not runny	Can be suitable when yolk is no longer liquid and white is fully opaque.
Over easy	Briefly flipped, still runny inside	Treat like classic sunny side up and skip while pregnant.
Over medium	Yolk jammy, centre less runny	Lower risk than over easy, best when yolk reaches a thick, non flowing stage.
Over hard	Yolk fully firm	Pregnancy friendly choice when both white and yolk are solid.
Scrambled eggs	Soft curds or firmer pieces	Safe when no wet, shiny liquid egg remains in the pan.
Omelette or frittata	Evenly set throughout	Suitable when the centre is firm and not glossy or loose.
Boiled eggs	Soft to hard centre depending on time	Hard boiled eggs are safe; soft boiled with runny yolk should wait until after pregnancy.

How To Cook Pregnancy Safe Sunny Side Up Style Eggs

If you miss the taste and look of sunny side up eggs, you can adjust your method so the final result keeps a bright yolk while still cooking it enough for safety. Think of it as sunny side up style instead of the classic runny version.

Step By Step Method At Home

Start with fresh, refrigerated eggs from a trusted source and check shells for cracks. Preheat a non stick pan on medium heat with a small amount of oil or butter so the egg does not stick or brown too fast.

Crack the egg into the pan and let the white begin to set. When the edges turn opaque but the top is still glossy, reduce the heat slightly and place a tight lid over the pan so trapped steam cooks the top without burning the bottom.

Lift the lid to check the centre after a few minutes. Once the white around the yolk is completely opaque and the yolk surface looks thicker and less shiny, slide the egg onto a plate. When you cut into the yolk, it should hold its shape instead of spilling across the plate.

Using A Thermometer For Extra Reassurance

If you like gadgets, a quick read thermometer can give extra reassurance. Slip the tip into the thickest part of the yolk without touching the pan. The egg is considered safe when it reaches at least 160℉ (71℃), which matches temperatures recommended by federal food safety guidance for dishes that contain eggs.

This approach takes a little practice, yet it helps you enjoy sunny side up style eggs during pregnancy without guessing. Over time you will learn what a safe yolk looks like in your own kitchen.

Sunny Side Up Eggs During Pregnancy Risks And Everyday Trade Offs

Most pregnancies never run into trouble from a single undercooked egg, and that can make the rules feel strict. The goal is not to create fear around food, but to stack the odds in your favour day after day.

Outbreaks linked to contaminated eggs show why these guidelines exist, even though egg farms and regulators put safety steps in place. Salmonella infection can cause days of fever, stomach cramps, and diarrhoea, and recovery may take longer while you are pregnant.

Eggs supply steady protein and nutrients that help your baby grow, so dropping them entirely removes an easy breakfast option. Shifting toward fully cooked fried eggs, scrambled eggs cooked until firm, hard boiled eggs, and baked egg dishes lets you keep those benefits with less worry.

Ordering Eggs At Cafes And Restaurants

Breakfast menus do not always spell out how thoroughly eggs are cooked, and staff may not realise that you need extra care during pregnancy. When you order, say that you are pregnant and would like your eggs cooked until the yolk and white are firm.

Ask whether the kitchen uses pooled shell eggs, pasteurised liquid egg, or British Lion style eggs if you live in the United Kingdom or another country with a similar scheme. Pasteurised egg products are heated enough to kill Salmonella before they reach the kitchen, which lowers the chances of illness, although the eggs still need proper cooking.

If the server sounds unsure, choose dishes that are usually cooked longer, such as well done scrambled eggs, hard boiled eggs, or a vegetable omelette cooked through the centre, and skip plates that keep the yolk runny.

Hidden Egg Dishes To Watch For

Not all risky eggs arrive on a plate with a visible yolk. Sauces, dressings, and desserts may contain raw or lightly cooked egg. Common examples include homemade mayonnaise, Caesar dressing, hollandaise, mousse, tiramisu, and raw cake batter.

Guidance from agencies such as the NHS advice on foods to avoid in pregnancy tells pregnant women to avoid products with raw egg unless the eggs are from schemes with strict safety controls or the eggs are pasteurised. Store bought versions often use pasteurised egg, so checking labels and asking questions in restaurants helps you sort safe choices from higher risk ones.

Egg Dish	Pregnancy Safe When	What To Ask Or Check
Sunny side up style at home	Yolk and white fully set, pan covered to steam through	Look for no runny white and a thick, non liquid yolk.
Cafe fried eggs	Ordered well done or over hard	Tell staff you are pregnant and want yolks fully cooked.
Eggs Benedict	Poached eggs cooked firm and hollandaise made with pasteurised egg	Ask about egg pasteurisation and cooking time, or choose another dish.
Homemade mayonnaise	Prepared with pasteurised eggs only	Skip if made with raw shell eggs from unknown source.
Cakes and brownies	Baked until centre is set	Do not eat raw batter or dough that contains egg.
Store bought chilled desserts	Label states pasteurised egg and product kept cold	Read ingredient list and storage advice on the pack.

Building A Safe And Satisfying Egg Routine During Pregnancy

Once you start thinking about egg safety, it can feel like one more item on a long pregnancy checklist. At home, keep eggs chilled, cook them until whites and yolks are firm, and refrigerate leftovers within two hours.

Wash your hands after handling raw egg and keep cutting boards and utensils separate from ready to eat foods. These basic steps limit the spread of germs between raw ingredients and meals that are ready to eat.

When you eat out, tell staff you prefer fully cooked eggs and ask quick questions about sauces and dressings that might contain raw egg. A habit of well cooked eggs, plus good storage and kitchen hygiene, lets you enjoy breakfast and brunch with less stress while you wait to meet your baby.