Can I Eat Raw Fish During Pregnancy?
At a Glance:
⚠️ Concern: Raw fish may harbor parasites, bacteria, and viruses, such as Listeria, Salmonella, or Anisakis, which can cause serious illness in pregnancy.
🔥 Risk Level: Not safe during pregnancy.
✅ Safe Practices: Avoid raw fish altogether while pregnant. Choose fully cooked fish to benefit from nutrients without the infection risks.
Raw fish is a beloved part of many global cuisines, from sushi and sashimi to ceviche and poke bowls. But if you’re pregnant, it’s crucial to understand why raw fish is considered unsafe. Consuming raw fish while expecting can expose you and your baby to harmful pathogens that pose a significant health risk.
Let’s explore why raw fish should be avoided during pregnancy and how you can enjoy seafood safely instead.
Why Raw Fish Is Risky During Pregnancy
Raw fish can contain a range of harmful pathogens, including:
Parasites, such as Anisakis, which can cause severe digestive illness
Bacteria, including Listeria monocytogenes and Salmonella, leading to serious infections
Viruses, such as norovirus, which can trigger severe gastrointestinal upset
Pregnant people are more vulnerable to these infections due to changes in their immune system. Foodborne illnesses during pregnancy can result in:
Miscarriage
Preterm labor
Stillbirth
Severe illness in newborns
Even fish labeled “sushi-grade” or “flash-frozen” cannot guarantee protection against all bacteria and viruses.
Is Cooked Fish Safe During Pregnancy?
✅ Cooked fish is safe and highly recommended because it provides valuable nutrients, including:
Omega-3 fatty acids (important for baby’s brain development)
Protein
Iron
Vitamin D
✅ When choosing fish, look for low-mercury varieties, such as:
Salmon
Sardines
Pollock
Tilapia
Catfish
Aim for 2–3 servings of low-mercury, cooked fish per week.
Tips for Safe Seafood During Pregnancy
✅ Always cook fish to an internal temperature of 145°F (63°C)
✅ Store seafood properly and consume before its expiration date
✅ Avoid raw fish from restaurants, home-prepared dishes, and buffets
✅ When in doubt, choose cooked options instead of raw
A Pregnancy-Safe Seafood Recipe
Lemon-Herb Baked Salmon
Ingredients:
2 salmon fillets
1 tbsp olive oil
Juice of 1 lemon
1 tsp dried dill
Salt and pepper to taste
Instructions:
Preheat oven to 400°F (200°C).
Place salmon fillets on a lined baking sheet.
Drizzle with olive oil and lemon juice, sprinkle with dill, salt, and pepper.
Bake for 12–15 minutes, or until the salmon flakes easily with a fork.
Serve hot with steamed veggies or whole grains.
Conclusion: Raw Fish Should Be Avoided
Although raw fish is a delicious delicacy, it is not safe during pregnancy due to the risks of dangerous bacteria, parasites, and viruses. Fully cooked fish is the best way to enjoy seafood safely while getting the nutrients you and your baby need.
If you have any questions about safe seafood options, talk to your healthcare provider to get personalized guidance.
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
