Can You Eat Sushi While Pregnant? Safe Seafood Choices During Pregnancy

Can You Eat Sushi While Pregnant? Safe Seafood Guide for Expecting Moms

Are you wondering if it’s safe to eat sushi or seafood while pregnant? The short answer is yes—with caution. Sushi made with cooked fish is generally safe, and many types of seafood are beneficial for your baby’s development. But knowing which types to enjoy and which to avoid is key to protecting your health and your baby’s.

Always consult your healthcare provider before making any dietary changes during pregnancy.

Is Sushi Safe During Pregnancy?

Yes, you can eat sushi while pregnant—as long as the fish is fully cooked. Raw fish, including raw shellfish, may carry harmful bacteria, parasites, and viruses that pose risks during pregnancy. So, skip the raw tuna rolls for now and go for cooked options like shrimp tempura or salmon rolls made with grilled fish.

Benefits of Eating Seafood During Pregnancy

Eating fish provides vital nutrients for your baby’s brain and nervous system development. Here are some benefits of low-mercury fish:

• Rich in Omega-3 fatty acids, especially DHA

• Excellent source of lean protein

• Contains important vitamins and minerals like vitamin D, iodine, and selenium

• Linked to lower risk of preterm birth and low birth weight

According to EPA, CDC, and FDA guidelines, pregnant women should aim to consume 8 to 12 ounces (about 2–3 servings) of low-mercury fish per week.

Safe Fish to Eat During Pregnancy

Choose from this list of fish and shellfish with low levels of mercury:

• Salmon

• Shrimp

• Tilapia

• Catfish

• Pollock

• Clam

• Haddock

• Sardines

• Trout

• Mackerel (Atlantic, Pacific)

• Crab

• Oysters

• Scallops

• Herring

• Perch

• Cod

• Squid

• Snapper

• Lobster (Spiny)

• Tuna (Canned chunk light—limit intake)

🧠 Note: Tuna is not classified as an oily fish and can contain more mercury than others. Keep consumption moderate.

Fish to Limit During Pregnancy

These types contain moderate mercury levels and should be eaten occasionally:

• Grouper

• Bluefish

• Fresh or white albacore tuna

• Mackerel (Gulf of Mexico)

• Lobster (Northern American)

• Orange roughy

• Marlin

Fish to Avoid During Pregnancy

Avoid the following due to high mercury content or raw preparation risks:

• Raw fish (including sushi with raw fish or shellfish)

• King mackerel

• Shark

• Swordfish

• Tilefish

Consuming high-mercury fish or seafood during pregnancy may impair fetal brain and nervous system development.

Summary: Safe Seafood Eating for Expecting Moms

Eating fish during pregnancy offers key developmental and nutritional benefits for your baby—as long as you choose wisely. Stick to low-mercury fish, opt for cooked sushi, and enjoy the protein, omega-3s, and minerals that support a healthy pregnancy.

Join Other Expecting Moms

Curious what other moms are eating? Join the Cubtale community to connect with expecting moms who share your due date, track your baby’s development, and get personalized care insights every step of the way.

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