The Egg Breakfast That Covers What Prenatal Vitamins Miss

Most prenatal vitamins are missing something important: choline. Check the label on whatever you're taking right now, chances are it has somewhere between 0 and 50mg, when pregnant women actually need 450mg a day (550mg once you're breastfeeding). That gap matters because choline is what builds your baby's brain and spinal cord and supports nerve development. Researchers who followed children years later found the ones whose mothers got enough choline in pregnancy processed information faster and did better on memory tasks.

One egg yolk gives you 147mg of choline. Two eggs most mornings gets you close to two thirds of what you need, from breakfast alone.

What you'll need

• 2 eggs
• A small knob of butter or a drizzle of olive oil
• Wholegrain toast
• Salt, pepper, and whatever herbs you like (chives, parsley, spring onion)

How to make it

Heat the butter in a nonstick pan over medium heat. Crack in the eggs and let them cook gently, no rushing, until the whites are completely set and the yolks are firm all the way through. Season, plate over toast, scatter the herbs on top.

A quick safety note, because I'd rather you know this than not

Normally a soft, jammy yolk is the whole point of a good fried egg. But Singapore Food Agency and KKH are both clear that pregnant women should skip runny or undercooked eggs and cook them until both white and yolk are fully set, because of salmonella risk. The choline barely changes with cooking, so you're not losing the nutrition, just trading texture for peace of mind while you're expecting.

Small swap, real nutrient gap closed.