Can You Eat Steak While Pregnant? [Temperature Guide]

Steak is a delicious source of protein and iron, but can you safely enjoy it while pregnant?

If you're a steak lover navigating pregnancy, this guide explains everything you need to know: from how to order it, what temperatures are safe, potential risks, and surprising health benefits.

Can You Eat Steak While Pregnant?

Yes, you can eat steak while pregnant if it's cooked to a safe internal temperature of 145°F (63°C) or higher.

Eating steak during pregnancy is safe and can even be beneficial when cooked properly. Steak provides high-quality protein, iron, and B vitamins — nutrients that support fetal development and maternal health.

However, undercooked steak can pose serious risks due to bacteria and parasites that can harm both mom and baby. The key is to focus on how it's cooked.

Can You Eat Medium-Rare Steak While Pregnant?

No, it’s not recommended to eat medium-rare steak while pregnant. Medium-rare steak is typically cooked to 130-135°F (5457°C), which is below the USDA-recommended minimum internal temperature of 145°F (63°C). This means harmful bacteria like Listeria or Toxoplasma may still be present. Just to be safe, always choose steaks that are cooked to at least medium or higher [*][*].

Risks of Eating Undercooked Steak During Pregnancy

During pregnancy, it's especially important to be extra cautious with food choices. Undercooked meat can carry harmful bacteria and parasites that may cause serious health problems for both mother and baby. These include miscarriage, preterm labor, and dangerous infections.

Why Cooking Matters

Since the immune system is suppressed during pregnancy, it’s easier for foodborne bacteria and parasites to cause serious complications. Undercooked or raw meats can harbor pathogens that increase the risk of miscarriage, preterm labor, or infections in the newborn [*].

Listeria Infection

Listeria monocytogenes can be found in undercooked meats and unpasteurized dairy products and causes listeriosis, a rare but serious infection. Pregnant women might have mild flu-like symptoms, but the infection can lead to miscarriage, stillbirth, or severe infections in newborns. Babies can develop symptoms within the first week (early onset) or up to four weeks later (late onset), both with risks of death and lasting complications [*][*][*].

Toxoplasmosis

Toxoplasmosis, caused by the parasite Toxoplasma gondii, is often transmitted through consuming raw or undercooked meat. When a pregnant woman becomes infected, the parasite can cross the placenta and cause serious complications for the fetus, including birth defects, brain damage, and vision problems [*][*].

E. Coli and Salmonella

These common bacteria can cause infections that may lead to symptoms such as diarrhea and vomiting. While these symptoms are unpleasant for anyone, during pregnancy they pose additional risks, as severe dehydration and fever can adversely impact fetal development and increase the likelihood of complications such as miscarriage and preterm labor [*][*][*][*].

Pregnancy Steak Temp Guidelines

Below are the safe cooking temperatures according to the USDA.

It’s always best to use a meat thermometer to ensure your steak has reached the correct internal temperature [*].

How Should I Order My Steak While Pregnant?

When dining out, clarity is key. Here's what to say when ordering steak:

• "I'd like my steak cooked medium-well or well-done, please."
• You can add: "I’m pregnant, so I need it fully cooked."
• If the restaurant uses internal temp terminology, “145°F or higher” is your target.

Don’t hesitate to politely ask how they verify steak temperature, as many reputable restaurants use thermometers. If you're unsure or the steak appears pink in the middle, send it back. Your baby’s health is worth it!

I Ate a Medium Steak While Pregnant. Should I Worry?

If you accidentally ate medium or medium-rare steak before realizing the risks, don’t panic. Most people won't get sick from a single meal, and the chances of foodborne illness are still relatively low.

However, watch for symptoms like fever, nausea, diarrhea, or muscle aches. If you feel unwell or have concerns, contact your healthcare provider for guidance [*].

Is Steak Good for Pregnancy?

When cooked properly, steak can be a nutritional powerhouse. Pregnancy significantly increases your body’s demand for several key nutrients. Many of which are found in beef.

1. High-Quality Protein

Protein plays a big part in supporting fetal tissue development, especially the brain, and helps maintain muscle mass during pregnancy. Studies show that pregnant women who included beef in their diets had a significantly higher overall protein intake and were much less likely to fall short on their protein needs compared to those who didn’t eat beef [*][*].

2. Iron for Preventing Anemia

Iron is essential for making extra blood for both mom and baby. Steak contains heme iron, which is more easily absorbed than plant-based iron. One study showed 21% higher iron intake in beef consumers [*].

3. B Vitamins for Your Baby’s Brain

Beef is a rich source of B6, B12, riboflavin, niacin, thiamin, and pantothenic acid, which support brain and nervous system development. These vitamins aid in red blood cell production, energy metabolism, and neurotransmitter function. Deficiencies are common in pregnancy, especially among those who avoid animal products [*][*].

4. Zinc and Selenium

These trace minerals support immune health, cellular growth, and antioxidant protection. Functions that are especially important during pregnancy. Zinc intake was 41% higher in beef consumers in a NHANES study [*].

Healthy Ways to Enjoy Steak During Pregnancy

Steak doesn’t have to mean a giant slab of meat. Here are some delicious ways to include it in your pregnancy diet:

• Steak Salad: Slice thin and serve over greens with cherry tomatoes, red onion, blue cheese, and balsamic vinaigrette.
• Steak Grain Bowl: Combine with quinoa or rice, roasted veggies, avocado, and a tahini or chimichurri drizzle.
• Steak Burrito Bowl: With black beans, corn, salsa, shredded lettuce, and lime crema.
• Steak Tacos: Warm in a pan and serve in tortillas with pico de gallo, guac, and cilantro.
• Steak Wrap: Wrap your steak in a tortilla with hummus, cucumbers, and arugula.
• Steak Quesadillas: With cheese, onions, and peppers.
• Steak Stroganoff: Add to a creamy mushroom sauce and serve over egg noodles.
• Beef and Broccoli: Asian-style stir-fry with garlic, ginger, soy sauce, and steamed broccoli.
• Steak and Eggs: Classic combo with toast or potatoes.
• Steak Breakfast Burrito: With scrambled eggs, cheese, and salsa.

The Bottom Line

You can safely enjoy steak during pregnancy as long as it’s cooked to at least 145°F (63°C) to eliminate harmful bacteria and parasites.

Properly cooked steak provides valuable nutrients like protein, iron, and B vitamins that support both your health and your baby’s development.

Just avoid medium-rare or rare steaks to reduce the risk of foodborne illness.

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DISCLAIMER: THE INFORMATION ON THIS WEBSITE IS NOT INTENDED TO BE USED AS MEDICAL ADVICE.The materials and information contained on the MiracleCord website is provided for educational and informational purposes only, and is not intended to, and does not constitute, medical or other health advice or diagnosis, and should not be used as such. You should not use this information to diagnose or treat a health problem or disease. If you are seeking personal medical advice, you should consult with a licensed physician. Always consult with a qualified health care provider regarding a medical condition.