Can Pregnant Women Eat Salted Duck Eggs?

Pregnant women can eat salted duck eggs in moderation, but they should be mindful that the high sodium content might lead to swelling and high blood pressure. It’s a good idea to limit how many you eat.
Studies show that foods high in sodium could pose risks during pregnancy, but there isn’t much research specifically on salted duck eggs, and opinions are mixed.
Salted duck eggs are packed with protein, fat, calcium, iron, and vitamins, but the main concern is their high sodium level.
As a general guideline, it’s recommended not to eat more than one salted duck egg per week. However, it’s always best to check with your doctor for personalized advice.

Pregnancy comes with a whirlwind of emotions—and a laundry list of food questions. One dish that might have you wondering is the salted duck egg, a savory delicacy enjoyed in many cultures. With its rich flavor and vibrant yolk, it’s tempting—but is it safe for you and your baby? Let’s dive into the nutritional profile, potential benefits, and risks of salted duck eggs during pregnancy, so you can make an informed choice. Spoiler alert: it’s all about moderation.

Close-up of a cracked salted duck egg, bright golden in yolk oil

Table of Contents

What Are Salted Duck Eggs?

Salted duck eggs are duck eggs cured in salt or a salty brine for weeks, transforming them into a bold, umami-packed treat. You’ll find them in everything from mooncakes to congee across Asian cuisines. The process makes the yolk firm and golden while the white takes on a salty bite. But that saltiness? It’s the star of the show—and the source of concern for pregnant women.

Nutritional Breakdown: What’s Inside?

Salted duck eggs bring a mix of nutrients to the table, but they’re not without their quirks. Here’s what one egg (about 70 grams) typically offers¹:

Protein: Around 8 grams—perfect for building your baby’s tissues.
Fat: 9-12 grams, mostly in the yolk, giving you energy and aiding vitamin absorption.
Minerals: Calcium, iron, and phosphorus for strong bones and steady oxygen levels.
Vitamins: A sprinkle of A and D to boost immunity and support your baby’s nervous system.
Sodium: A hefty 800-1,000 milligrams²—way more than your body needs in one go.

For comparison, the average person needs about 5-8 grams (5,000-8,000 milligrams) of salt daily³, but one salted duck egg alone delivers over 10 grams of salt. That’s a big leap past the recommended sodium cap of 2,300 milligrams per day from the American Heart Association—and it’s why we need to tread carefully.

The Upside: Benefits for Pregnant Women

Salted duck eggs aren’t all caution tape. In small doses, they can shine:

Protein Power: Your growing baby needs protein for cells, muscles, and more. One egg gives you a solid chunk of that.
Mineral Boost: Calcium keeps your bones strong, while iron fights off anemia—a common pregnancy hiccup.
Taste Bud Rescue: Cravings or aversions making meals a chore? That salty kick might spark your appetite.

But here’s the catch: those benefits come tethered to a sodium overload. It’s like getting a shiny gift with a hidden string attached.

The Risks: Why Caution Matters

The high salt content in salted duck eggs isn’t just a flavor note—it’s a health flag. Here’s what could happen if you overdo it:

Swelling (Edema): Pregnancy already ups your water retention thanks to rising estrogen levels, which hold onto salt and fluid⁴. Add a salted duck egg, and you might notice puffier hands or feet⁵. Think of your body as a sponge—it can only soak up so much before it overflows.
High Blood Pressure: Too much sodium can nudge your blood pressure up, raising the risk of preeclampsia⁶. This serious condition, marked by hypertension and protein in the urine, can harm both you and your baby. The American College of Obstetricians and Gynecologists (ACOG) warns against excess salt for this reason.
Fetal Impact: Excess salt might shrink your body’s effective blood flow, meaning less oxygen and nutrients reach your baby⁷. It’s like a traffic jam on the highway to your placenta—not ideal for growth.
Kidney Overload: Your kidneys are already multitasking for two. Toss in extra sodium, and they’re working overtime, which could strain them.

Plus, the yolk’s cholesterol (300-600 milligrams) is worth a nod⁸. Your baby needs some for development, but too much might tip the scales if you’re watching your levels.

How Much Is Safe?

So, can you eat salted duck eggs? Yes—but sparingly. Here’s the game plan:

Limit to One a Week: Keep it to a rare treat, not a daily habit.
Watch Your Day: One egg’s 800-1,000 milligrams of sodium eats up nearly half your daily limit. Factor in other salty bites (soy sauce, anyone?) to stay under 2,300 milligrams.
Special Cases: Got high blood pressure or swelling already? Skip them and chat with your doctor.

The World Health Organization (WHO) suggests capping sodium at 2,000 milligrams daily for general health—pregnancy doesn’t loosen that rule.

Smart Ways to Enjoy Salted Duck Eggs

A pregnant Asian woman sits at a minimalist kitchen table with a plate of sliced salted duck eggs in front of her

Craving that salty goodness? Here’s how to indulge without overstepping:

Pick the Yolk: The white is saltier, so scoop out the yolk for flavor with less sodium.
Go Light: Seek out less salty versions—homemade or brands with a milder cure.
Balance It Out: Pair it with low-sodium pals like steamed veggies or plain rice to dilute the salt hit.
Hydrate: Water’s your friend. Sip plenty to help your kidneys flush out the excess.

I once knew a friend who’d nibble just the yolk with a big glass of water nearby—her way of keeping the peace with her cravings and her doctor!

Also read:

What the Experts Say

No studies zero in on salted duck eggs alone, but the sodium science is clear:

WHO: Less sodium, better health—aim for under 2,000 milligrams daily.
ACOG: Watch the salt to dodge swelling and blood pressure spikes.
National Institutes of Health (NIH): High sodium can worsen pregnancy hypertension⁹, per their insights on high blood pressure in pregnancy.

The takeaway? High-sodium foods like salted duck eggs need a tight leash during pregnancy.

The Bottom Line

Can pregnant women eat salted duck eggs? Sure, but it’s a “once in a blue moon” deal. They offer protein and minerals, but the sodium spike risks swelling, high blood pressure, and less blood flow to your baby. Stick to one a week (maybe just the yolk), balance it with low-salt foods, and keep water handy. If you’re unsure—or dealing with health quirks—your doctor’s your best guide. After all, pregnancy’s already a juggling act—why add extra salt to the mix?