Pregnancy Nutrition

Foods to Avoid During Pregnancy

Certain foods carry risks during pregnancy — bacterial contamination, mercury exposure, or other toxins — that aren't a concern outside of pregnancy. Here's what to avoid and why.

Raw and Undercooked Proteins

Raw and undercooked meat, fish, and eggs can contain harmful bacteria and parasites:

  • Raw/undercooked meat: Risk of Toxoplasma, Salmonella, E. coli. Cook all meat to safe internal temperatures.
  • Raw fish (sushi, ceviche, oysters): Risk of Listeria, Vibrio, Anisakis. Opt for cooked versions at sushi restaurants.
  • Undercooked eggs: Risk of Salmonella. Avoid runny eggs, homemade mayonnaise, Caesar dressing made with raw eggs.
  • Deli meat and hot dogs: Risk of Listeria, which can cross the placenta. If eating, heat to steaming hot.
  • Smoked seafood: Risk of Listeria. Shelf-stable canned smoked seafood is generally safe.

High-Mercury Fish

Mercury is a neurotoxin that can damage a developing nervous system. Avoid:

  • Swordfish, shark, king mackerel, tilefish, orange roughy, bigeye tuna
  • Limit albacore/white tuna to 6 oz per week
  • Safe 2–3 times per week: Salmon, sardines, trout, shrimp, catfish, canned light tuna, tilapia

Unpasteurized Foods

Unpasteurized foods can harbor Listeria, which causes listeriosis — particularly dangerous in pregnancy.

  • Soft cheeses: Brie, camembert, queso fresco, queso blanco, panela — unless labeled made with pasteurized milk
  • Hard cheeses (cheddar, parmesan, Swiss) are safe even unpasteurized due to low moisture
  • Unpasteurized juice and cider
  • Raw sprouts (alfalfa, clover, mung bean)

Alcohol and Caffeine

There is no known safe amount of alcohol during pregnancy. It can cause fetal alcohol spectrum disorders (FASDs) at any stage. For caffeine: limit to 200 mg/day (approximately one 12-oz cup of coffee). Higher intake is associated with increased miscarriage risk and low birth weight.

Frequently Asked Questions

Can I eat sushi while pregnant?

You can eat cooked sushi (shrimp tempura, eel, vegetable rolls). Avoid raw fish. Some Japanese health authorities and research suggest low-mercury raw fish in moderation is acceptable, but the American ACOG recommends avoiding all raw seafood.

What if I ate something on the avoid list before I knew I was pregnant?

Try not to worry. One exposure is rarely enough to cause harm. Monitor for symptoms of foodborne illness (fever, nausea, cramping) and contact your provider if concerned.

Can I have herbal teas during pregnancy?

Some herbal teas are safe (ginger for nausea, peppermint), but others are not recommended (raspberry leaf in early pregnancy, black cohosh). Limit chamomile and stick to known-safe options.