Can I Eat Bratwurst While Pregnant?

Diet is a major concern for expectant mothers, leading them to question many of their favorite foods. A common query that might surface for those who cherish a delicious sausage is: “Can you eat bratwurst while pregnant?”

Whether you prefer them grilled during a summer cookout, boiled and plated with hearty sides, or tucked into a bun for a quick lunch – bratwursts, or brats, as they are popularly known, are a beloved food for many.

But during pregnancy certain foods require a closer examination for the sake of the your health and that of your baby’s.  

This article is going to unravel the secrets and everything you need to know about brats and whether you can take them or not.

What is bratwurst?

Bratwurst is a sausage, which originates from Germany. It had its funny name from the term brat, which means finely chopped meat; and wurst, also the name for sausages in Germany. It is produced from beef, pork and veal.

This German sausage have variety of taste depending on the particular meat that was used to prepare. There’re also plenty ways you can prepare them, with so many recipes to incorporate them into.

While some people prefer their brats grilled, others may like it boiled, fried or roasted. I prefer mine seasoned with variety of herbs like ginger, nutmeg or caraway and grilled with sides like mashed potatoes or sauerkraut. Trust me, the taste is simply flawless! – How about giving it a try?

Most people eat wurst all across the country, especially regions that have strong German influence. You’d mostly see them served in buns for berbecues and sporting event tailgates. I must admit, brats are delicious and you can testify to it.

What is the nutritional information of bratwurst?

As a favorite sausage generally comprised of pork, beef or veal, bratwurst is not only satisfyingly flavorsome but also dense in nutrients to get you and your little one nourished.

One cooked wurst link, which is approximately 85g, comprises a rich variety of nutritional constituents.

  • Calories: Roughly 260-283
  • Total Fat: Around 21-25g
  • Saturated Fat: Approximately 8-8.6g
  • Cholesterol: Typically 60-63mg
  • Sodium: Nearly 680-719mg
  • Total Carbohydrates: Around 2-2.4g
  • Dietary Fiber: Roughly 0g
  • Sugars: Approximately 0-1g
  • Protein: About 12-14g

You may have these nutritional values changing for some factors like the specific brand of the sausage, serving size, the recipe and the method of cooking used.

Can I eat bratwurst while pregnant?

Yes, go ahead and eat bratwurst but ensure that you cook to a minimum heat of 165 degrees to eliminate the possibility of bacteria like Listeria.

You should also not cook it in beer or alcohol, as it is generally unsafe to take in alcohol while pregnant.

This fresh German meat contains sodium, which isn’t safe for pregnant women in excess. So be sure to limit your intake to just once or twice a week to keep track of your sodium levels.

Once pregnant women go by these caveats, they can healthily enjoy bratwurst in their journey.

What are some health benefits of eating bratwurst while pregnant?

A few key benefits of eating brats during pregnancy include:

  • Boosts immunity: This sausage is considered an excellent source of the mineral selenium, which is known for boosting immunity during pregnancy. You do not only boost your immunity, but your little one too.
  • Provides sufficient calories: Brats can contribute to the daily calorie needs required by pregnant women, providing around 297 calories per 100 grams. Just imagine you take it with mashed potatoes with lots of veggies? So nourishing!
  • Source of Vitamin B6 and B12: Brat wurst is rich in B6 Vitamin, which boosts your immune system. Vitamin B12 also promotes a healthy brain and nervous system development in your unborn baby.
  • Protein source: Proteins are good for you and your little one. It’ll support its growth and make it healthy!
  • High monounsaturated fats: This is a healthy type of fat, which regulates your blood pressure levels and improve your heart health.
  • Iron content: Iron deficiency is commonest in pregnancy. Eating this finely chopped meat will increase your iron stores and keep your baby safe from anaemia.
  • Source of choline: Brats are packed with sufficient amount of choline that is also essential in the development of your baby’s brain and spinal cord.

Tips for eating bratwursts while pregnant

Some tips to keep at fingertips when eating brats include;

  • Eating in Moderation: Consume bratwurst in moderation as part of a balanced diet to prevent excessive sodium, calorie, and fat intake.
  • Cook bratwurst done to a turn: Like I said initially, Cook it to an internal heat of 165 degrees to get rid of potential bacteria.
  • Don’t cook in beer: Alcohol is generally prohibited in pregnancy; so do not incorporate it in your preparation of bratwurst.
  • Check Labels: Always read the labels on the brats you buy, to ensure they don’t have harmful ingredients. Opt for all-natural varieties with no additives or preservatives.
  • Proper Storage: Practice safe food storage methods, like separating raw bratwurst from other items to prevent cross-contamination.
  • Opt for Healthier Cooking Methods: Use healthier cooking techniques, such as grilling or baking, rather than frying to cut back on unhealthy fats.

What are some Bratwurst alternatives you can eat while pregnant?

  • Turkey or Lean Beef Sausage
  • Chicken sausage
  • Veggie sausage
  • Fully Cooked Hot dogs
  • Fish sausages
  • Tofu sausages
  • Tandoori Cauliflower Bratwurst
  • Seitan Sausages

Be sure to consume these well cooked to avoid food-borne illnesses. Also, limit your intake as they may contain high levels of sodium. Sodium is not recommended during pregnancy.


You can safely eat bratwurst while pregnant. But always ensure that it is well-cooked to a minimal temperature of 165 degrees farenheight so as get rid of potential bacteria.

Also, limit your intake of processed meats in general because too much of them would negatively impact your health and that of your baby’s. 

Handle your raw foods well ensuring maximum personal hygiene and eat nutrient-dense balanced meals incorporating fruits and vegetables to ensure overall healthiness.

If you happen to face some dietary-related problems, don’t hesitate to discuss with your obstetrician or dietician. He or she can give you personalized recommendations that’s sure to keep you healthy.


Georgina Austin

Georgina Austin

Georgina is a certified midwife, a seasoned writer and a mother of twins - Noel and Noelle. She brings to this blog eleven years of experience in maternity support, coupled with her personal motherhood adventures to give you factual information on women's health.

Aside writing on pregnancy and breastfeeding, she writes on sexual health concerns, birth control guides, egg donation, sibling dynamics, and balancing the demands of multiple children.