Can You Eat Medium Rare Steak While Pregnant?

Steak is a popular dish enjoyed by many, and it is no surprise that expectant mothers may crave it during their pregnancy. Today, we are going to tackle a question that many expecting mothers find themselves asking: “Can you eat medium-rare steak while pregnant?” It is a fair question. After all, who doesn’t love a juicy, tender steak cooked to medium-rare perfection? But when you are pregnant, your dietary decisions are not just about taste anymore. It is about you and your baby’s health. So, let’s dive deep into this topic and provide clear answers to this subject.  

A pregnant woman needs to be extra careful about their food choices. The body goes through immense changes to support the growth and development of the unborn baby. This makes the body more vulnerable to infections and illnesses. This is why pregnant women are advised to follow a healthy and balanced diet to ensure optimal nutrition for both themselves and their growing baby. Read on to learn about the safety concerns and guidelines for consuming medium-rare steak during pregnancy. 

This article is for informational purposes only and does not give medical advice.  Expectant mothers should always check with their healthcare providers with any questions or concerns about food safety during pregnancy.

The Basics of Steak During Pregnancy

The first step to understanding if you can eat medium-rare steak while pregnant is to learn about the basics of steak itself. Steak is a type of meat that comes from beef and is usually taken from the back, ribs, or loin of the cow. 

Steak is cooked according to five levels of doneness – rare, medium-rare, medium, medium-well and well-done. The temperature at which steak is cooked also determines its level of doneness. 

Rare steak is cooked at an internal temperature of 125°F (51°C) with a bright red center.

Medium rare steak is usually cooked to an internal temperature of 135°F (57°C) and has a warm red center. This level of doneness is popular among steak lovers as it provides the perfect balance of tenderness and flavor.

Medium steak is cooked at an internal temperature of 145°F (63°C) with a pink center. In theory, medium-cooked steak would be safe to eat.  Yet, you cannot judge based on just this classification. Although a steak can claim to be medium doneness,  if it has not reached the safe internal temperature, it can still pose a risk.

Medium-well steak is usually cooked to an internal temperature of 150°F (66°C) with a slightly pink center.

Well-done steak is cooked at an internal temperature of 160°F (71°C) or above, with no trace of pink color.

It is hard to cook steak to a specific level of doneness, especially if it is done at home. The only way to ensure that your steak is cooked to the desired level is by using a meat thermometer.  You cannot go by visual cues, as the color of the meat can be deceptive. For instance, a medium-rare steak may look like it is cooked like a medium well steak due to its color. The outside of the meat can cook faster than the inside, making it look more cooked than it actually is. 

The cut of meat also plays a significant role in the cooking process. For instance, a fillet or ribeye may retain more juices and remain tender even when cooked to well-done. On the other hand, a flank steak may become tough and chewy if overcooked. The most important thing to remember is that the internal temperature of the meat should reach a minimum of 145°F (63°C) for it to be safe to consume.  

A raw steak covered in spices rests on a wooden cutting board.

Risks of Eating Steak While Pregnant

The main concern for pregnant women when it comes to food is the risk of foodborne illnesses and the risk of food poisoning. This includes a specific type of bacterial infection called Listeria, which can be found in raw or undercooked types of meat, including steak. 

Listeria monocytogenes can be found in soil, water and even some animals. When it contaminates food, it can cause listeriosis.  This can be a severe illness with symptoms like fever, muscle aches, nausea, and diarrhea. Listeria infection during pregnancy can lead to serious complications such as miscarriage, stillbirth, and premature delivery.

The reason why pregnant women are more susceptible to Listeria infections is due to the hormonal changes in their body. These changes suppress the immune system of the mother’s body, making it more difficult to fight off infections. Additionally, the placenta does not offer complete protection against Listeria, and the bacteria can pass from the mother to the baby.

There is a risk of toxoplasmosis infection from consuming raw or undercooked meat during pregnancy. This infection can harm the baby and lead to serious birth defects. Therefore, it is important to ensure that all meat products are cooked thoroughly before consumption, including red meat. The toxoplasma parasite can also be found in other sources, such as soil and cat feces, so it is important to always follow proper hygiene practices. 

Escherichia coli (E. coli) is another type of bacteria that can be found in undercooked meat and cause food poisoning. Pregnant women are at a higher risk for developing severe symptoms from E. coli infection, including kidney failure and anemia. 

Toxoplasma gondii is a parasite found in undercooked or raw meat that can also be harmful to the developing baby. This infection can cause serious birth defects and lead to stillbirth.

As you can see, it is important to always cook steak and other meats to the recommended temperature to reduce the bacteria and other potential risks to both you and your unborn child.

Benefits of Eating Steak During Pregnancy

Now that we have gone over the risks, let’s talk about the benefits of consuming steak during pregnancy. Red meat is a good source of protein, iron, and other essential nutrients that are crucial for your baby’s growth and development.

Protein is necessary to build cells, muscles and tissues in both the mother and baby’s body. During pregnancy, increasing your protein intake can also help with tissue repair, especially during the second and third trimesters when the baby is rapidly growing.

Iron is essential for transporting oxygen to both mother and baby’s cells, supporting growth and development. Pregnant women have an increased need for iron during pregnancy as it helps prevent anemia, a condition where there are not enough healthy red blood cells in the body.

Steak also contains essential vitamins and minerals such as vitamin B12, zinc, and selenium. Vitamin B12 is necessary for the development of the baby’s nervous system and brain. Zinc helps with cell growth and repair, while selenium plays a role in proper thyroid function.

A good cut of steak is a great source of l-carnitine. L-carnitine is an amino acid that helps with energy production and metabolism, which can be beneficial during pregnancy when the body is working extra hard. Amino acids are the building blocks of protein, and l-carnitine can also help with fetal growth and development.

Lean cuts of steak are also a good source of healthy fats, which are necessary for proper brain and eye development in the baby. These fats also help with the absorption of essential vitamins and minerals.

However, it is important to note that while steak can be a beneficial source of nutrients during pregnancy, it should be consumed in moderation. Pregnant women should limit their intake of red meat to no more than two 4-ounce servings per week as recommended by the American Pregnancy Association. It is also essential to choose lean cuts of meat and trim off any visible fat before cooking.

Tips for Safe Consumption

Here are some additional tips to ensure safe consumption of steak during pregnancy:

  1. Always cook steak and other meat products to a minimum internal safe temperature of 145 degrees fahrenheit.
  2. Use a food thermometer to check the internal temperature of the meat. Be sure to check in the thickest part of the steak.
  3. Avoid consuming undercooked steak, as it may not be cooked thoroughly and can contain harmful bacteria. 
  4. When eating out, make sure to ask for your steak to be cooked well-done. It is always best to err on the side of caution, especially when you are not the one preparing the dish.
  5. Properly clean all utensils and surfaces that come in contact with raw meat to avoid cross-contamination.
  6. Wash your hands before and after handling raw meat.
  7. Be cautious when consuming deli or cured meats, as they may also pose a risk of Listeria contamination.
  8. Avoid consuming steak tartare, carpaccio, or other uncooked meat, rare meat, or raw meat dishes. These types of preparations are not recommended during pregnancy due to the higher risk of foodborne illnesses. 

It is always better to be safe than sorry when it comes to the health of you and your baby. If you have any doubts or concerns about the safety of consuming steak during pregnancy, consult with your healthcare provider for personalized advice. They can also provide you with specific guidelines based on your individual health and medical history. 

A steak rests on a wooden cutting board.  It is topped with butter.  On the cutting board is a mushroom, a tomato, and a sprig of rosemary.

Other Food Safety Tips During Pregnancy

We have already taken a closer look at ways you can still enjoy a good steak during your pregnancy.  Now, let us talk about some other general food safety tips that you should keep in mind during this time:

  1. Avoid consuming raw or undercooked seafood, including sushi.  Avoid raw shellfish, such as oysters.
  2. Always wash fruits and vegetables before consumption to remove any potential bacteria or pesticides.
  3. Make sure to thoroughly cook eggs and all egg-based dishes, such as quiches and casseroles.
  4. Avoid consuming unpasteurized dairy products, such as certain types of soft cheeses and milk.
  5. Stay away from raw sprouts, which can also harbor bacteria.
  6. Liver products should also be avoided during pregnancy.
  7. Lunch meat, deli meats, hot dogs, and other processed meats should be consumed only if they are heated to a safe internal temperature of 165°F.
  8. Game meats, such as deer, should also be cooked to a safe internal temperature of 165°F.
  9. Do not eat food that has been allowed to sit at room temperature for long periods.
  10. If you have any concerns about the safety of a particular food, it is always best to avoid it or consult with your healthcare provider for guidance.

By following these tips and guidelines, you can ensure the safety of both you and your baby while still enjoying a variety of nutritious foods during pregnancy. Remember, always prioritize food safety to support your health and that of your growing little one.  

When in doubt, do not hesitate to ask your healthcare provider about any specific concerns you may have regarding food safety during pregnancy. It is always better to be cautious and informed rather than taking unnecessary risks that could harm you and your baby’s health.


In conclusion, if steak is one of your favorite foods, you do not have to completely avoid it for the whole 9 months you are pregnant! Steak can be a safe food choice during pregnancy if it is prepared correctly. Remember, the recommended internal temperature for steak is 145°F.  Using a thermometer is the only way to check the doneness of meat and you cannot rely on apperances alone.

By following proper cooking guidelines and avoiding risky preparations, such as rare or raw meat dishes, you can enjoy the delicious taste of steak without compromising your health or the health of your baby. Remember to always prioritize food safety and consult with your healthcare provider for personalized advice. Enjoy your meals while keeping you and your baby’s wellbeing in mind.  Happy eating!  

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