Chicken in Pregnancy: Benefits, Risks, and Safety Tips

You can eat chicken during pregnancy—as long as it is fresh, thoroughly cooked, and handled safely. In fact, chicken and pregnancy are a healthy combination because chicken is an excellent source of high-quality protein, iron, and B vitamins. However, undercooked or improperly stored chicken can increase the risk of foodborne illnesses. According to the U.S. Centers for Disease Control and Prevention (CDC), pregnant women are about 10 times more likely than the general population to develop a Listeria infection (1).

If you’re craving chicken during pregnancy, wondering whether all chicken dishes are safe to eat, or looking for the healthiest ways to include chicken in your pregnancy diet, you’re in the right place. This article explains the nutritional benefits of eating chicken during pregnancy, the potential risks of undercooked and processed chicken, essential food safety tips, and the best ways to enjoy chicken safely throughout your pregnancy.

Is Chicken Good for Pregnancy?

Chicken is a highly nutritious food that is packed with proteins and nine essential amino acids – both of which are the building blocks of muscles. Chicken has low fat content and does not cause obesity, making it a rich source of necessary nutrients for a pregnant woman (2).

It is important for the chicken consumed by pregnant women to be well-cooked. Raw, uncooked chicken should be avoided as it can be contaminated by a bacteria called Listeria. Heating the chicken above 160 degrees Fahrenheit can kill the bacteria, making chicken safe for consumption (3).

Benefits of Eating Chicken While Pregnant

Chicken is packed with lean protein and other important vitamins and minerals. Eating chicken during pregnancy first trimester will provide the necessary nourishment to aid the healthy development of the baby in the womb.

Following are some more benefits of eating chicken for pregnant ladies:

• Chicken is a rich source of niacin or vitamin B3, which stimulates brain development and keeps the brain healthy (4).
• Chicken contains nine essential amino acids that provide the necessary support for muscle building and strengthening (2).
• Chicken is low in fat content. It provides important nutrients and prevents the build-up of waste fat. Chicken should be consumed without the skin to lower the fat content.
• Chicken is a rich source of Omega 3 and Omega 6 fatty acids and is low in cholesterol content (5).
• Chicken liver is a good source of the vitamin choline. It helps in brain and memory function of babies in the early years after birth (6).
• Chicken liver also contains folate, which helps prevent neural tube defects in babies.
• Chicken contains vitamin A and E, selenium, and thiamine. These vitamins and minerals have antioxidant properties that promote metabolism and boost energy levels.
• Chicken supplies the body with iron and zinc, which help in the development of new cells. The iron present in chicken is easily absorbed by the body.

These nutrients assist in the development of organs, cells, and bones of the baby. Chicken provides protection from chronic illnesses such as diabetes, cholesterol, and heart ailments.

Harmful Effects of Eating Chicken While Pregnant

Chicken does not have any harmful substance or mineral that is unsuitable for a pregnant woman and is considered to be a safe food during pregnancy.

The only risk associated with chicken is the infection-causing bacteria called Listeria. It is found in contaminated chicken, and it causes an infection known as Listeriosis. Listeriosis in pregnant women increases the risk of preterm delivery, miscarriages, infection in the newborn, or even premature death (7). As per studies, 25% of pre-natal listeriosis cases result in neonatal deaths (8).

The cases of Listeria infections in pregnant women are not common. However, pregnant women are more prone to any disease or infection than women who aren’t pregnant.

This bacteria cannot survive in temperatures higher than 160 degrees Fahrenheit (3). That is why it is advisable to cook the chicken above this temperature before eating it, in order to eliminate the bacteria. A pregnant woman should only consume well-cooked chicken and avoid the consumption of raw or semi-cooked chicken.

Ways to Include Chicken in Your Pregnancy Diet

Here are some delicious ways you can enjoy eating chicken during pregnancy:

1. You can pan-cook some skinless, boneless chicken breast and add it to your salad for some much-needed protein.

2. You can cook delicious chicken curry and consume it with rice, rotis, or bread.

3. You can mix cooked, shredded chicken with some homemade mayonnaise and use it as a delicious filling in a sandwich.

4. You can boil the chicken with some spices and consume it in the form of healthy soup.

5. If you feel like experimenting, you can make minced chicken patties at home and treat yourself to a delicious, homemade grilled chicken burger.

Things to Keep in Mind When Eating Chicken During Pregnancy

Following a few simple precautions can help you enjoy chicken safely throughout pregnancy.

1. Always Eat Fully Cooked Chicken

Cook chicken until it reaches an internal temperature of 74°C (165°F) (3). Avoid raw or undercooked chicken, as it may contain harmful bacteria such as Salmonella and Campylobacter, which can increase the risk of foodborne illness during pregnancy.

2. Choose Fresh, Hygienically Prepared Chicken

Buy chicken from trusted sources and check the packaging for freshness and expiry dates. Store raw chicken separately from other foods and wash your hands, utensils, and cutting boards thoroughly after handling it to prevent cross-contamination.

3. Limit Processed and Fried Chicken

While an occasional serving is fine, avoid eating processed chicken products like sausages, nuggets, and deli meats frequently because they are often high in sodium, unhealthy fats, and preservatives. Opt for grilled, baked, or boiled chicken for a healthier pregnancy diet.

FAQs

1. Is chicken liver good for pregnancy?

Chicken liver is highly nutritious, but it is not recommended during pregnancy because it contains very high amounts of vitamin A in the form of retinol. Excessive intake of preformed vitamin A during early pregnancy has been linked to an increased risk of birth defects (8).

2. How much chicken can a pregnant woman eat per day?

There is no fixed daily recommendation for chicken during pregnancy. However, a serving of about 85-100 grams of cooked chicken can be part of a healthy, balanced diet and helps meet your increased protein needs.

3. Can I eat processed chicken products during pregnancy?

Processed chicken products, such as sausages, nuggets, deli meats, and cold cuts, should be limited. They are often high in sodium and preservatives, and some may pose a risk of foodborne illness if not heated thoroughly before eating.

It is best to consult your doctor before deciding to include any food item in your diet at the time of pregnancy.

Also Read:

Crab while Pregnant
Salmon Fish in Pregnancy 
Eating Prawns when Pregnant
Consuming Fish during Pregnancy

Sources References

1. Centers for Disease Control and Prevention – Safer Food Choices for Pregnant Women

2. NATIONAL CHICKEN COUNCIL – Nutrition & Health

3. FoodSafety.gov – Cook to a Safe Minimum Internal Temperature

4. PubMed Central – Poultry Consumption and Human Cardiometabolic Health-Related Outcomes: A Narrative Review

5. PubMed Central – Omega-3 and Omega-6 Fatty Acids in Poultry Nutrition: Effect on Production Performance and Health

6. Cleveland Clinic – Are You Eating Enough Choline-Rich Foods?

7. Cleveland Clinic – Listeriosis

8. Centers for Disease Control and Prevention – Clinical Overview of Listeriosis

9. PubMed Central – Vitamin A-Mediated Birth Defects: A Narrative Review