Can I Eat Cured Salmon During Pregnancy?
At a Glance:
⚠️ Concern: Cured salmon (e.g., gravlax, lox) is not cooked and may carry Listeria or other harmful bacteria.
🔥 Risk Level: High, due to the lack of heat treatment during curing.
✅ Safe Practices: Avoid cold-cured or cold-smoked salmon. Opt for fully cooked salmon or hot-smoked salmon that is heated to safe internal temperatures.
Cured salmon, such as gravlax and lox, is a delicacy enjoyed around the world for its silky texture and savory flavor. But if you’re pregnant, you may be wondering: is cured salmon safe to eat?
The short answer is no—cold-cured or cold-smoked salmon is not considered safe during pregnancy due to the risk of foodborne illness. Let’s break down the risks, safe alternatives, and what to look out for when buying or ordering salmon.
Why Cured Salmon Is Risky During Pregnancy
Cured salmon is typically prepared by marinating raw salmon in a mixture of salt, sugar, herbs, and sometimes smoke. While the process changes the flavor and texture of the fish, it doesn’t kill harmful bacteria like Listeria monocytogenes.
Primary Concerns:
Listeria – can grow at refrigeration temperatures and is not eliminated by curing
Salmonella and parasites – may still be present in raw, unheated fish
No heat treatment – means the fish is technically still raw
Pregnant women are about 10 times more likely to get listeriosis than other healthy adults. Because immune systems are altered during pregnancy, it is harder for pregnant women to fight off infections.
FDA – Listeria & Pregnancy
Is Any Type of Cured Salmon Safe?
❌ Cold-Cured or Cold-Smoked Salmon (e.g., lox, gravlax)
These should be avoided during pregnancy, even if labeled “ready to eat.” Refrigerated cold-smoked salmon is a common source of Listeria outbreaks.
✅ Hot-Smoked Salmon (If Cooked to 165°F / 74°C)
Hot-smoked salmon that is cooked to a safe internal temperature and served hot can be considered safe. But it’s important to verify that it’s not simply cold-smoked and reheated.
Pregnancy-Safe Alternatives to Cured Salmon
Craving the flavor of cured salmon? Try these safer options:
Fully cooked salmon – grilled, baked, or poached
Hot-smoked salmon served warm – check labels or ask if it was cooked to 165°F
Homemade "mock lox" – use cooked salmon marinated in lemon and dill
Nutritional Benefits of Salmon (When Cooked)
When safely prepared, salmon is a powerhouse food during pregnancy:
Omega-3 fatty acids – support baby’s brain and eye development
Protein – aids in cell and tissue growth
Vitamin D & B12 – support energy and immune health
Low mercury – salmon is among the safest seafood options
The FDA recommends 2–3 servings of low-mercury fish per week, and cooked salmon is an excellent choice.
How to Shop for Salmon Safely
Check for clear labeling: "fully cooked," "hot-smoked and pasteurized"
Avoid anything labeled "lox," "gravlax," or "cold-smoked" unless heated thoroughly
If dining out, ask if salmon was fully cooked and served hot
Conclusion: Avoid Cold-Cured Salmon, Choose Cooked Options Instead
While cured salmon may be delicious, its preparation method doesn’t eliminate bacteria that pose real risks during pregnancy. To keep you and your baby safe, skip traditional gravlax and lox and opt for fully cooked salmon instead. You’ll still enjoy the flavor—with peace of mind.
Disclaimer: The content on this website is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions regarding your health, pregnancy, or medical conditions.
References:
A review of guidance on fish consumption in pregnancy: Is it fit for purpose?:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033312/
American College of Obstetricians and Gynecologists:
FDA: Listeria from Food Safety for Moms to Be:
https://www.fda.gov/food/health-educators/listeria-food-safety-moms-be
