Can I Eat Smoked Salmon During Pregnancy?
At a Glance:
Concern: Smoked salmon (especially cold-smoked) may carry Listeria monocytogenes, a harmful bacteria that poses serious risks during pregnancy.
Risk Level: Cold-smoked salmon is not recommended unless cooked. Hot-smoked salmon or fully cooked varieties are generally considered safe.
Safe Options: Choose cooked salmon, shelf-stable canned salmon, or heat cold-smoked salmon thoroughly before eating.
Seafood is often praised for its health benefits during pregnancy—rich in protein, omega-3s, and important nutrients for fetal development. Smoked salmon, in particular, is a favorite for its savory, silky texture and flavor. But is it safe to eat while pregnant? The answer depends on how it’s prepared. In this post, we’ll explore the safety of smoked salmon, identify the key risks, and offer guidance on how to enjoy it safely during pregnancy.
Understanding the Concerns
Smoked salmon is typically prepared by curing the fish with salt and then exposing it to smoke. The two main types are:
Cold-Smoked Salmon: Cured and smoked at a low temperature (below 90°F), which does not cook the fish.
Hot-Smoked Salmon: Smoked at a higher temperature (above 145°F), which cooks the fish during the process.
The primary concern during pregnancy is:
Listeria Risk:
Listeria monocytogenes is a bacteria that can survive refrigeration and low-heat conditions like cold smoking. Pregnant people are at higher risk of infection, which can result in miscarriage, stillbirth, preterm labor, or serious newborn illness.
Assessing the Risks
Cold-smoked salmon—whether packaged, fresh from a deli, or part of a lox bagel—is not considered safe during pregnancy unless it’s been thoroughly cooked afterward.
Hot-Smoked Salmon:
Hot-smoking cooks the fish and significantly lowers the risk of Listeria. As long as it’s pasteurized, stored properly, and eaten within recommended timeframes, hot-smoked salmon is generally safe to consume while pregnant.
Canned or Shelf-Stable Smoked Salmon:
These are usually cooked during processing and stored at room temperature until opened. They are safe to eat and a convenient alternative.
Making Safe Choices
Here’s how to enjoy smoked salmon safely during pregnancy:
✅ DO:
Choose hot-smoked salmon that’s been refrigerated and pasteurized.
Cook cold-smoked salmon thoroughly before eating (e.g., on a pizza or in a quiche).
Check product labels for “fully cooked” or “ready-to-eat from hot smoking.”
Opt for canned or shelf-stable smoked salmon from trusted brands.
❌ AVOID:
Cold-smoked salmon (lox, nova, gravlax) unless heated until steaming hot.
Smoked salmon from deli counters or open-air displays.
Raw or undercooked fish in dishes like sushi, poke, or tartare.
Conclusion: Enjoying Smoked Salmon Safely During Pregnancy
Smoked salmon can still be part of a healthy, balanced pregnancy diet—but only when it’s fully cooked. Cold-smoked varieties like lox and nova carry a higher risk of Listeria and should be avoided unless reheated. By choosing hot-smoked or canned salmon and following proper food safety practices, you can enjoy the rich flavor and nutritional benefits of salmon without compromising your health or your baby’s.
As always, consult your healthcare provider for personalized dietary advice throughout your pregnancy.
Disclaimer: This blog post is for informational purposes only and does not replace professional medical advice. Always consult with your healthcare provider for guidance tailored to your specific pregnancy.
