⚠️ Use Caution

Can I eat Sushi?

MercuryParasitesListeria

Generally safe if cooked or low-mercury, but raw fish should be avoided.

🥗 Safety Breakdown

The primary concern with sushi during pregnancy is the risk of parasites and bacteria in raw fish. Additionally, certain fish like King Mackerel or Bigeye Tuna are high in mercury and should be avoided.

A "Use Caution" rating means this food is generally fine during pregnancy but comes with a specific factor worth managing — a daily limit, a preparation requirement, or a moderation guideline — rather than a reason to avoid it outright. These ratings reflect general guidance from the FDA, ACOG, CDC, and USDA. The goal of the "caution" label is to flag what to pay attention to, not to suggest the food is unsafe when that factor is properly managed.

Potential Benefits:

  • High in Omega-3 fatty acids
  • Good source of lean protein

Preparation Tips:

Opt for cooked rolls like California rolls, shrimp tempura, or eel. Stick to low-mercury fish like salmon and crab.

Why Sushi Is Flagged For:

  • Mercury: Methylmercury can affect fetal brain and nervous system development, which is why the FDA/EPA advisory recommends limiting fish known to be higher in mercury. Choosing a variety of lower-mercury fish rather than eating the same higher-mercury type repeatedly is the simplest way to stay within the advisory.
  • Parasites: Raw or undercooked meat and fish can carry parasites; cooking to the recommended internal temperature kills them.
  • Listeria: Listeria is a bacteria that, unlike many foodborne illnesses, can cross the placenta — pregnant women are considered significantly more susceptible to it, which is why it’s flagged even for foods that are otherwise low-risk for the general population. Listeria can also grow slowly even in the refrigerator, which is part of why proper storage and use-by dates matter more than usual during pregnancy.

🔬 Seafood Safety in Pregnancy

The FDA and EPA's joint fish advisory recommends pregnant women eat 2-3 servings (about 8-12 oz total) of low-mercury seafood per week — options like salmon, shrimp, pollock, catfish, and canned light tuna. Higher-mercury fish such as shark, swordfish, king mackerel, tilefish, and bigeye tuna should be avoided, since methylmercury can affect fetal brain development. Separately from mercury, raw or undercooked seafood (sushi, raw oysters, ceviche) carries a risk of Listeria, parasites, and other foodborne bacteria, so seafood should generally be cooked to an internal temperature of 145°F. Fish also provides omega-3 fatty acids (DHA and EPA) that support fetal brain and eye development, which is part of why the FDA/EPA advisory recommends regular low-mercury fish intake rather than avoiding fish altogether.

Safe Handling & Storage:

  • Cook fish and shellfish to an internal temperature of 145°F
  • Choose low-mercury options and stay within 2-3 servings per week
  • Refrigerate or freeze seafood promptly after purchase
  • Avoid raw or undercooked seafood, including sushi made with raw fish and raw oysters
  • Check local fish advisories if you eat fish caught in local lakes or rivers

Trimester Considerations:

The caution around this food applies consistently across all three trimesters — there isn’t a specific window during pregnancy where it becomes more or less risky. The safest approach is moderation and attention to preparation or portion size throughout, rather than avoiding it in some trimesters and not others. If you’re managing a related condition, such as gestational diabetes or high blood pressure, ask your provider whether they’d recommend a stricter limit than the general guidance described here.

✅ General Food Safety Reminders During Pregnancy

Beyond food-specific guidance, a few baseline food-handling habits reduce risk across everything you eat during pregnancy. These come from general FDA and USDA food-safety guidance rather than being specific to any one food, and they apply the same way in every trimester:

  • Wash your hands with soap and water before and after handling food, especially raw meat, poultry, seafood, or eggs
  • Keep raw meat, poultry, and seafood separated from produce and ready-to-eat foods, using separate cutting boards if possible
  • Cook foods to a safe internal temperature and check with a food thermometer rather than judging by color or time alone
  • Refrigerate perishable food within 2 hours (or 1 hour if it’s above 90°F outside)
  • Keep your refrigerator at or below 40°F and your freezer at 0°F
  • Check "use by" and "best by" dates, and when in doubt, throw it out rather than tasting to check
  • Wash countertops, cutting boards, and utensils with hot soapy water after they touch raw meat, poultry, seafood, or eggs
  • Thaw frozen food in the refrigerator, in cold water, or in the microwave — not on the counter at room temperature
  • Avoid tasting food while it’s still cooking if it contains raw meat, poultry, seafood, or eggs
  • When eating out, don’t hesitate to ask how a dish is prepared if you’re unsure whether it meets these same guidelines

Common Questions

Can I eat raw salmon sushi?

Most doctors recommend avoiding all raw seafood during pregnancy due to the risk of listeria and salmonella.

Is seaweed safe?

Yes, seaweed is highly nutritious and safe in moderation.

What about mercury?

Avoid high-mercury fish like shark, swordfish, and marlin.

How much fish can I eat per week during pregnancy?

The FDA/EPA advisory recommends 2-3 servings (about 8-12 oz total) of low-mercury fish per week.

Is smoked salmon safe during pregnancy?

Refrigerated smoked salmon (lox) carries a Listeria risk and is generally advised against unless it’s used as an ingredient in a fully cooked dish, such as a baked casserole.

What are the lowest-mercury fish options?

Salmon, shrimp, pollock, catfish, tilapia, and canned light tuna are all considered low-mercury choices that fit comfortably within the weekly recommendation.

Why is fish recommended during pregnancy instead of just avoided for mercury?

Low-mercury fish provides omega-3s important for fetal brain development, so the guidance is about choosing the right fish and amount rather than cutting fish out entirely.

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Medical Disclaimer: The information provided here is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or dietary changes during pregnancy or breastfeeding.