Can Pregnant Women Eat Sushi?
You likely know that you’ll need to avoid certain foods during pregnancy. But can pregnant women eat sushi? Many expecting moms share your concern, says Hector Chapa, MD, FACOG, a board-certified ob-gyn and clinical assistant professor of obstetrics and gynecology at Texas A&M College of Medicine. “One patient even asked me about sushi before planning her pregnancy because she loved Philadelphia rolls so much that going nine-plus months without them was unimaginable,” he says.
Fortunately for Chapa’s patient (and you), there’s no need to completely bar the sushi bar during pregnancy. So if you’re asking, “Can I eat sushi while pregnant?” keep the following guidelines in mind before you take a dip in the soy sauce.
Yes, you can eat sushi while pregnant. But—and this is a big but—the sushi should be cooked and contain low-mercury seafood. So the typical raw-fish sushi is unfortunately out. (More on that later!) In general, it’s important to be mindful of which types and how much sushi during pregnancy you consume, says Chapa.
Raw fish can harbor parasites and bacteria that can weaken a pregnant person’s already more-vulnerable immune system and make you more susceptible to infections, says Mariam Aboulela, MD, an ob-gyn with Memorial Hermann Health System in Houston.
A parasitic infection can cause issues such stomach pain, nausea or vomiting, but is usually treatable, says Chapa. However, sushi with raw fish also carries a tiny (but very serious) risk of listeriosis, an infection that can harm the fetus or cause miscarriage or preterm labor, he says.
“Cooked sushi is what I usually recommend,” says Chapa. “Cooking eliminates many risks: parasitic infections and exposure to bacteria or listeria. With cooked options, you can enjoy sushi more safely.” If you’re making your own, make sure to cook seafood to at least 145 degrees Fahrenheit, as advised by the Department of Health and Human Services.
Still, even with cooked sushi, there’s one potential issue: mercury. Many popular types of fish, like tuna, king mackerel, swordfish, tilefish and shark, are high in the toxic heavy metal. Mercury can negatively impact fetal development, especially when it comes to the nervous system, says Kecia Gaither, MD, MPH, associate professor of clinical obstetrics and gynecology at Weill Cornell Medicine and director of perinatal services at NYC Health + Hospitals/Lincoln. To reduce your exposure, avoid or seriously limit sushi containing these types of fish, advises the American Pregnancy Association (APA). Don’t eat more than 6 ounces of albacore tuna per week.
Sushi you can eat while pregnant
Fortunately, there are plenty of fish in the sea when it comes to sushi you can eat while pregnant. You won’t “roll” the dice with these fillings:
- Cooked low-mercury seafood. Shrimp, crab, imitation crab, salmon, eel, octopus and certain types of roe (salmon, sea urchin and flying fish) are all a go. You can eat up to 8 to 12 ounces of low-mercury seafood each week, says Gaither.
- Vegetables. Just say a “yes” to sweet potato, avocado, cucumber and carrots.
- Vegetarian proteins. Tofu and tempeh can stay on the menu.
Now that you know you can eat certain types of sushi while pregnant, here are some more food safety tips to keep in mind while expecting:
- Sushi isn’t the only source of raw fish. You should also avoid ceviche and refrigerated smoked seafood, like smoked salmon.
- Steer clear of uncooked meat, poultry and eggs, advises Michael Tahery, MD, an ob-gyn and urogynecologist in Glendale, California and West Los Angeles. If you’re going to eat deli meat, heat it up first. Skip sprouts, since they can harbor salmonella and e. coli.
- Stick to pasteurized dairy products, juice and cider. Pasteurization removes bacteria, like e. coli and listeria. In general, harder cheeses (like cheddar) are safer bets than soft cheeses (like queso fresco or brie).
- Be choosy of where you eat. Visit sushi bars known for high safety standards and fresh ingredients, urges Gaither. Consider avoiding buffets, since food can sometimes sit out for too long and become contaminated, adds Chapa.
Sushi during pregnancy doesn’t need to be a no-go—if you take a few precautions. So bring on the California, kani and shrimp tempura rolls—and, it’s a wrap!
Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.
Plus, more from The Bump:
Mariam Aboulela, MD, is an ob-gyn with Memorial Hermann Health System in Houston. She earned her medical degree from Florida State University College of Medicine.
Hector Chapa, MD, FACOG, a board-certified ob-gyn and clinical assistant professor of obstetrics and gynecology at Texas A&M College of Medicine. He earned his medical degree from University of Texas Southwestern Medical School.
Kecia Gaither, MD, MPH, FACOG, is a double board-certified physician in ob-gyn and maternal-fetal medicine specialist and the director of perinatal services and maternal-fetal medicine at NYC Health + Hospitals/Lincoln. She also serves as an associate professor of clinical obstetrics and gynecology at Weill Cornell Medicine. She earned her medical degree from SUNY Health Science Center in Syracuse, New York, and holds a master’s degree in public health.
Michael Tahery, MD, is an ob-gyn and urogynecologist practicing in Los Angeles. He earned his medical degree from the University of California Irvine.
American Pregnancy Association, Is Sushi Safe for Pregnant Women?
Department of Health and Human Services, People at Risk: Pregnant Women
Mayo Clinic, Pregnancy Nutrition: Foods to Avoid During Pregnancy, November 2023
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