Are poultry and meat during pregnancy safe for you and your baby?
In most cases, a healthy and complete diet requires at least some for of animal product. Meat and poultry are the highest sources of protein, after all.
Whether that’s chicken, beef, or even lamb, pregnant mums need adequate protein in order to ensure their baby grows happy and strong.
But how do you know which meats are safe to eat while you’re expecting?
Here’s all you need to know about eating poultry and meat during pregnancy
Is It Safe to Eat Meat During Pregnancy?
Yes, meat can be part of a healthy pregnancy diet, so long as you play your cards right.
The key is ensuring any meat is fully cooked, handled hygienically and consumed in moderation.
Health authorities such as the Centers for Disease Control and Prevention (CDC) remind mothers-to-be to avoid raw or under-cooked poultry and meat because of risks such as toxoplasmosis or listeriosis.
In short: you don’t need to swear off steak or duck for nine months, but you do need to treat them with respect (and heat).
Benefits of Eating Meat While Pregnant
Meat and poultry provide the kind of nutrients that your body and your baby will thank you for.
They’re wonderful sources of high-quality protein, iron (important to stave off anaemia), zinc, B-vitamins and other goodies that help your baby grow and you stay strong.
Local nutrition guidelines emphasise lean meat and poultry as part of a well-balanced diet during pregnancy.
Consider it a “super-fuel” moment: yes, you’re growing a little human, and yes, your diet can reflect that.
Types of Meat That Are Safe During Pregnancy
Here’s a list of meats you can safely enjoy—just remember: fully cooked, no pink-centre gambles.
Poultry
Chicken – A go-to for many. Lean, versatile and safe when cooked thoroughly.
Duck – Fatty and flavour-rich; fine when cooked through.
Goose – Same caveats as duck; ensure internal temperature is well-reached.
Quail – A smaller game bird; treat as you would poultry—cook well.
Turkey – Very safe when cooked properly; a good alternative for variety.
Black Bone Chicken – Less familiar perhaps, but another poultry option—again, ensure thorough cooking.
Meat
Beef – Rich in iron and protein—ideal when served well cooked.
Brisket – A cut worth the slow-cook effort; just ensure it’s cooked all the way through.
Steak – Yes—but skip rare or medium-rare; aim for well-done to minimise risk.
Lamb – Tender, flavourful and acceptable when properly prepared.
Pork – No longer “the other white meat” by accident—it’s fine if thoroughly cooked.
Pork Loin – A leaner pork option; safe when cooked until no pink remains.
Rabbit – Lean and less common but acceptable under the same rules.
Meats to Reduce While Pregnant
Some meats don’t need to disappear from your plate entirely, but they do deserve a little less screen time in your weekly meal plan.
These are usually higher in fat, salt, or preservatives, or they come with higher risks if not cooked or handled carefully.
Here are meats that you should reduce while pregnant:
Chicken Feet – The high gelatin content can feel heavy or oily especially for mums struggling with nausea or indigestion. They’re fine occasionally, but not as a staple.
Chicken Giblets – Prone to bacterial contamination if undercooked. Organs like liver and gizzard can contain excess vitamin A or purines. If you really love them, ensure they’re cooked through and eaten in small portions.
Cured Beef – Think corned beef or beef jerky. These are heavily processed and loaded with sodium, nitrates, or preservatives. Over time, such additives can strain your kidneys and increase water retention.
Bacon – While thoroughly cooked bacon won’t harm your baby directly, too much saturated fat can increase the risk of excessive weight gain and high blood pressure. Save it for the occasional weekend treat.
Pork Trotters – Rich in collagen but also in fat. Pork trotters can spike sodium and calorie intake, so enjoy in moderation they’re fine d
So, you don’t need to bid them farewell—just give them “guest-star” status rather than the lead role on your plate.
Meats to Avoid While Pregnant
There are also a few meats that are best left off the menu altogether while you’re expecting.
These tend to carry higher risks of bacterial contamination, toxins, or unwanted compounds that can affect your baby’s development.
Here are meats to avoid while pregnant:
Sparrow – Small wild birds aren’t regulated like farmed poultry, which means a higher chance of contamination or improper cleaning. They also tend to contain small bones that can pose a choking hazard or injury risk.
Pork Sausage – These are usually processed and preserved with nitrates and flavour enhancers. They may also contain a mix of off-cuts and fats that aren’t ideal for pregnancy nutrition.
Pigeon – Similar to sparrow, pigeon meat often comes from less-controlled sources. It can also be gamey and oily, which might upset a sensitive stomach. Since it’s not a standard, regulated meat, it’s best avoided.
Goose Liver – Extremely rich in vitamin A (retinol). While some vitamin A is essential for fetal development, too much can actually cause birth defects or liver strain in the mother. Even small amounts of goose or other animal livers can easily exceed the safe upper limit.
Bak Kut Teh – This herbal pork broth is a local favourite, but it’s usually made with fatty cuts, bones, and sometimes offal. Some herbal blends used in bak kut teh may also include certain herbs that stimulate uterine contractions or affect hormone balance.
In essence, these are the “high-risk” options—either due to how they’re prepared, their nutritional imbalance, or their safety profile.
Avoiding these meats isn’t about being picky—it’s about being safe.
Safe Cooking Methods for Meat and Poultry
Safe cooking is non-negotiable.
Guidelines advise cooking poultry to an internal temperature of 165 °F (approx 74 °C) and cuts of pork, beef or lamb to at least 145 °F (63 °C), with a rest time after cooking.
Here are some tips:
- Use a meat thermometer if you can.
- Avoid rare or “bleeding” centre meats.
- Ensure juices run clear for poultry.
- Use separate chopping boards for raw meat and other foods.
- Re-heat leftovers until steaming hot.
- Storage matters: refrigerate promptly and don’t leave meat sitting out.
In short: good cooking practices reduce risk of food-borne infections that could affect you and your baby.
How Much Meat Should You Eat During Pregnancy?
Variety and moderation win. A balanced pregnancy diet will include lean meat or poultry as one component of your plate, alongside vegetables, fruits, whole grains and healthy fats.
According to local guidelines, one serving of lean meat or poultry (or an alternative) is recommended as part of the daily nutritional mix.
One key point: don’t overdo it thinking “since I’m pregnant I must eat double”.
You still want balance—not just protein but also fibre, vitamins and minerals.
Some nutritionists suggest 2–3 portions of lean meat per week as a sensible benchmark (though this may vary by region and individual needs) rather than treating meat like the only star of the show.
So go ahead, enjoy that steak, duck or turkey—but pair it smartly and keep portions sensible.
Frequently Asked Questions
Q: Is it safe to eat rare steak?
A: Better not. Rare or under-cooked meat increases your risk of infection (toxoplasmosis, listeria). Fully cooked is the safer choice.
Q: Can I have processed meat like bacon or sausage occasionally?
A: It’s best to limit these due to high processing, fat and additives. If you do indulge, make sure it’s thoroughly cooked and part of a broader healthy diet.
Q: What about offal (organ meats)?
A: Some offal like liver contain very high vitamin A (retinol) which in excess may pose risk to your baby, so best to limit or avoid.
Q: How do I handle leftovers?
A: Refrigerate promptly, use within appropriate time, and re-heat to steaming hot. Good food hygiene counts.
Q: Should I speak to a dietitian?
A: Absolutely. Every pregnancy is unique. If you have special dietary needs, health conditions or just want tailored advice, a dietitian ensures your menu meets your baby’s and your own needs.
Getting Your Protein Intake
Eating meat during pregnancy is absolutely doable and can be a smart part of your nutrition plan—provided you choose wisely, cook thoroughly and keep things balanced.
It’s not about fear—rather, about awareness and smart choices. So go ahead and enjoy your chicken, beef or turkey nights—but think safety, moderation and variety.
Your baby (and your tastebuds) will thank you.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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