Can Pregnant Women Eat Sushi?
Craving sushi during pregnancy is more common than you think—but is it actually safe? With so many mixed messages out there, it can be tough to know which rolls are okay and which are off-limits. This guide breaks it down clearly with expert guidance and safe, satisfying options.
Whether you’re a sushi lover or just curious, knowing which types are safe can help you enjoy your pregnancy with confidence. Read on for smart sushi choices, safety guidelines, and what to do if you accidentally eat something risky.
Sushi and Pregnancy Safety
Pregnant women can enjoy sushi, but it’s important to stick to options made with fully cooked fish. Raw or undercooked fish can carry harmful bacteria or parasites that increase the risk of foodborne illnesses, posing potential dangers to both mother and baby.
When choosing sushi during pregnancy, opt for fish that are naturally lower in mercury. Cooked varieties like salmon and skipjack tuna are safe and nutritious. To minimize risks, steer clear of high-mercury fish and any raw seafood. At restaurants, always ask about the type of fish and how it’s prepared to make sure it’s safe for pregnancy.
Safe Sushi Options for Pregnant Women
Sushi Made with Cooked Salmon
If you’re pregnant and craving sushi, rolls made with cooked salmon are a safe and nutritious choice. Cooked salmon reduces the risk of foodborne illness and delivers essential nutrients like protein and omega-3 fatty acids, which support fetal development. When ordering, always confirm that the salmon and other ingredients are fully cooked.
Rolls with Cooked Shrimp
Cooked shrimp rolls are another pregnancy-safe option. Shrimp is naturally low in mercury and provides protein and omega-3s, making it a healthy addition. These rolls often include vegetables like cucumber and avocado, which add extra nutrients and flavor. Enjoy shrimp in moderation to help manage saturated fat intake.
Rolls with Imitation Crab
Imitation crab (surimi), often made from low-mercury pollock, is commonly used in crab rolls and is generally safe during pregnancy. However, it may contain added sodium and preservatives. Limit consumption to two or three times per week, and make sure the surimi is fully cooked.
Sushi Made with Cooked Eel
You can enjoy eel rolls safely during pregnancy as long as the eel is thoroughly cooked. Cooked eel offers a rich, satisfying flavor and is typically low in mercury, making it a safe protein option. These rolls are often paired with cucumber or a sweet sauce, which adds extra taste without increasing risk.
Tempura-Style Rolls
Tempura rolls are made with fully cooked ingredients, typically vegetables like sweet potato or asparagus that are battered and fried. This makes them a safe choice for pregnant women when eaten in moderation. Choosing rolls with nutrient-rich vegetables not only boosts vitamin intake but also keeps the meal lighter and more balanced.
Sushi Types to Avoid During Pregnancy
During pregnancy, it’s best to skip sushi made with raw or undercooked seafood—even if it looks fresh or high-quality. These options increase the risk of exposure to contaminants and should be replaced with safer, fully cooked alternatives.
It’s also important to steer clear of sushi containing high-mercury fish such as shark, swordfish, king mackerel, tilefish, and bigeye tuna. Reducing intake of these fish helps minimize mercury exposure and supports a safer pregnancy diet.
Safe Sushi Amounts for Pregnancy
Pregnant individuals can safely enjoy sushi made with cooked fish, but should limit their total seafood intake to two or three servings per week—about 8 to 12 ounces in total. Choosing sushi made with low-mercury fish is ideal, and varying the types of fish eaten adds both safety and nutritional balance.
If you enjoy tuna, especially albacore, keep it to no more than 6 ounces per week to reduce mercury exposure. Always confirm that the fish is fully cooked before eating.
FAQs
Is It Safe to Eat Store-Bought Sushi During Pregnancy?
Yes, pregnant women can eat store-bought sushi if it’s made with cooked ingredients like shrimp, crab, or vegetables. Always check the label to ensure it doesn’t contain raw fish or uncooked seafood. Choose products from reputable sources and ensure they are stored and prepared in clean conditions to reduce the risk of foodborne illness and cross-contamination.
Ate Uncooked Sushi While Pregnant—What Now?
If you accidentally eat sushi with raw fish, watch for symptoms such as fever, chills, stomach upset, diarrhea, or muscle pain. If any symptoms develop, seek medical attention promptly. Healthcare providers can assess the situation and offer appropriate care, especially since foodborne illness poses higher risks during pregnancy.
Why Is Cooked Fish Sushi a Good Option During Pregnancy?
Cooked fish in sushi can be a healthy addition to a pregnancy diet if it is low in mercury. Cooked fish provides omega-3 fatty acids, which can support a baby’s brain development. The FDA and food safety experts recommend that you choose sushi made with well-cooked fish from trustworthy providers.
Cooked fish sushi can be a nutritious part of a pregnancy diet when made with low-mercury fish. It offers valuable nutrients like omega-3 fatty acids, which support a baby’s brain development. The U.S. Food and Drug Administration (FDA) and food safety experts recommend choosing well-cooked fish from reliable sources to ensure both safety and nutritional benefit.
Sushi doesn’t have to be off the table during pregnancy—as long as you know what to choose. Cooked, low-mercury options can safely satisfy your cravings. Stick with trusted ingredients, check preparation methods, and enjoy in moderation. With the right choices, you can enjoy sushi while protecting your health and your baby’s.
