Can you eat sushi while pregnant? List of rolls:
Are you pregnant and craving your favorite sushi rolls? Wondering what types of sushi are safe for pregnancy? Today we’re talking all about whether or not it is safe to have sushi while pregnant, what the risks are, and the safe way to get your sushi fix while carrying your sweet baby. This post does not constitute medical advice. Always talk to your doctor.
I was born in Tokyo back in 1990 and so my mom was a pregnant American woman in Japan for 9 months. She tells the story of one particular business dinner where she was offered some sushi and declined, explaining she was pregnant. They looked at her incredibly confused. Did they not understand? Was there a language barrier? Was this an excuse because the foreign woman didn’t like sushi?
It turns out in Japan there is no blanket guideline for avoiding sushi while pregnant. Women eat raw fish from reputable sources throughout their pregnancy. Let’s explore why the advice in America is so different.
Why people say not to eat sushi while pregnant:
There are a few concerns with consuming lots of sushi while pregnant. The first is the risk of high mercury levels in certain types of fish—tuna, swordfish, or other high-mercury fish can affect your baby’s developing nervous system if eaten in large amounts. The other concern is foodborne illness from undercooked seafood. Because pregnancy lowers your immune system, you’re more susceptible to infections like listeria or salmonella, which can occasionally be found in raw fish or shellfish such as oysters, clams, or scallops.
The problem with this is that, from the literature I’ve read, there isn’t strong data showing raw fish actually carries a higher likelihood of parasites compared to other foods (statistically, you’re more likely to get a parasite from contaminated chicken than from sushi-grade salmon). Most sushi-grade fish has been flash-frozen for transport, which kills parasites in the same way cooking would. So while the FDA and American College of Obstetricians (ACOG) recommend caution with undercooked seafood, the actual risks are lower than many people assume.
Talk to your doctor, read Expecting Better by Emily Oster (a fantastic book for understanding the data behind common pregnancy recommendations), and stress less about sushi.
Here’s what I chose to do while pregnant:
But, as always, talk to your doctor and don’t consider this medical advice
- eat sushi from reputable restaurants (I skipped grocery store sushi while pregnant)
- avoid raw fish super high in mercury if having sushi more than once a month
- remind myself that in Japan sushi is considered an important part of a healthy pregnancy diet because of the omega 3 fatty acids
Sushi to avoid while pregnant:
- Anything where storage or transport of the fish is suspect (avoid lower quality sushi joints and grocery store sushi)
- swordfish
- tilefish
- king mackerel
- marlin
- orange roughy
- shark
- bigeye2212
List of Sushi rolls safe for pregnancy:
If you’re craving sushi but want to be cautious, there are still plenty of options to satisfy those cravings. Cooked salmon, cod, or haddock rolls provide healthy omega-3 nutrients that support your baby’s development, while imitation crab or crab meat in a California roll is a safe way to get that classic flavor. Many sushi lovers find that shrimp tempura, egg (tamago), or veggie-based rolls like cucumber or sweet potato make for a favorite roll during pregnancy. Pair them with rice, soy sauce, and the sauces you love, and you won’t feel like you’re missing out. Just remember to keep portion sizes reasonable (about 6–8 ounces of low-mercury fish per week, according to the Food and Drug Administration) and to always choose reputable restaurants with good food safety practices.
- Tempura rolls
- ebi roll (shrimp)
- California rolls
- unagi roll (cooked eel)
- spicy chicken sushi roll
- spicy crab roll
- spicy shrimp roll
- chicken katsu roll
- cucumber maki roll
- cucumber avocado roll
- shiitake mushroom roll
- Futomaki roll (vegan)
Sushi while pregnant FAQ:
If you skipped most of the article above, here is a quick guide for answers to common questions about eating sushi while pregnant. This is not medical advice. Always consult with your doctor.
Cooked sushi avoids all the concerns about increased risk of parasite and bacteria exposure (no one wants food with small parasitic worms but it can be more harmful while pregnant) . Avoid fish very high in mercury content (listed above) and you are good to go. My favorite cooked sushi rolls are any of the tempura rolls!
You should be fine to eat any vegetable sushi rolls while pregnant.
Tempura sushi is when the fish is fried in a tempura batter so everything is cooked. Tempura rolls are generally considered safe to eat while pregnant.
Cooked sushi is generally considered safe to eat while pregnant.
Cooked salmon sushi is considered safe to eat while pregnant.
You bet!
As discussed above, the FDA and American Pregnancy Association don’t recommend consuming raw fish while pregnant. However, in Japan pregnant women eat raw sushi all the time. The concerns are high mercury levels in some fish and increased chance of bacteria or parasites in the uncooked fish. If you’re eating sushi from a reputable source, it is safer.
