Can you eat raw salmon while pregnant?
Not advisedSkip raw salmon during pregnancy and choose cooked salmon instead. Raw and undercooked fish can carry Listeria and parasites, while cooked salmon is one of the best fish choices you can eat.
Why
The CDC lists raw and undercooked fish, including sashimi, sushi and poke, among the foods to avoid in pregnancy because Listeria and parasites survive in flesh that has never been heated. Listeria is the specific worry: pregnant people are far more likely to get seriously ill from it, and it can cross the placenta and cause miscarriage, stillbirth or infection in a newborn, even when the person eating it feels only mildly unwell. Mercury is not the issue here, since the FDA puts salmon in its Best Choices group and recommends two to three servings a week, so the fix is simply to have it cooked to 145F, until it flakes and turns opaque.
Safer alternatives
- Cooked salmon nigiri or grilled salmon rolls
- Baked or pan-seared salmon fillet
- Canned or pouched salmon in a salad or patty
- Shrimp tempura or California rolls made with cooked crab
- Teriyaki salmon donburi
Sources
- CDC https://www.cdc.gov/food-safety/foods/pregnant-women.html
- FDA https://www.fda.gov/food/consumers/advice-about-eating-fish
Every verdict follows our sourcing methodology: official health guidelines only, most cautious position when they differ.
Last reviewed by the pregAI editorial team.
Frequently asked questions
Does sushi-grade or previously frozen salmon make it safe?
Freezing kills parasites but it does not reliably kill Listeria, so the CDC still advises against raw fish in pregnancy. Sushi-grade is a quality label, not a safety guarantee. Cooked salmon rolls give you the same restaurant meal without the risk.
I already ate salmon sashimi, should I worry?
One meal is very unlikely to cause a problem, and most people who eat raw fish never get sick. Watch for fever, chills, muscle aches or stomach upset over the next few weeks, since Listeria can take that long to show up. Call your midwife or doctor if any of that appears and mention what you ate.
How much cooked salmon can I eat each week?
The FDA recommends two to three servings a week of fish from its Best Choices list, and salmon is on it. A serving is about four ounces, roughly the size of your palm. It is also one of the better sources of omega-3 DHA for your baby's brain development.
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Get instant verdicts on any foodpregAI is informational only and is not medical advice. Always check with your doctor or midwife about anything specific to your pregnancy.