You can eat sushi while pregnant, but with important restrictions. Raw fish sushi is not recommended during pregnancy because it can harbor parasites, bacteria, and pose a risk of listeriosis, which can harm the fetus or cause miscarriage or preterm labor. Pregnant women have a weakened immune system, making them more vulnerable to infections from raw or undercooked fish. However, cooked sushi is generally considered safe since cooking eliminates risks related to parasites, bacteria, and listeria. Examples of safer sushi options during pregnancy include those made with cooked seafood like shrimp, crab, cooked salmon, eel, and octopus, as well as vegetarian options like avocado, cucumber, and sweet potato. Another important consideration is mercury exposure. Some fish high in mercury—such as tuna, king mackerel, swordfish, tilefish, and shark—should be avoided or eaten very rarely during pregnancy, as mercury can negatively affect fetal development, especially the nervous system. Summary of sushi safety during pregnancy:
- Avoid raw or undercooked fish sushi.
- Choose cooked seafood sushi or vegetarian sushi.
- Avoid high-mercury fish in sushi.
- Eat low-mercury seafood up to 8-12 ounces per week.
- Ensure sushi is from places with high safety and hygiene standards.
This means you can enjoy sushi during pregnancy if you stick to cooked and low-mercury options while fully avoiding raw fish sushi.
