Is Salmon Safe in Pregnancy (Cooked, Smoked & Raw Explained)?

Quick Answer

Salmon is safe in pregnancy when fully cooked. Smoked salmon safety depends on the smoking method and handling. Raw salmon (including sushi and sashimi) should be avoided during pregnancy due to bacterial and parasite risk. Salmon offers valuable omega‑3 (DHA/EPA), supporting fetal brain and eye development.

Mercury and Weekly Servings

Salmon is a low‑mercury fish. Many guidelines suggest 2–3 servings of low‑mercury fish weekly. Rotate varieties like salmon, trout, sardines, and pollock to meet omega‑3 needs.

Cooked Salmon Safety

• Cook salmon to an internal temperature where it flakes easily and is opaque throughout.
• Bake, grill, poach, or pan‑sear until hot in the centre.
• Refrigerate leftovers promptly and reheat thoroughly.

Smoked Salmon: Hot vs Cold

• Hot‑smoked salmon is cooked during smoking; safer when properly refrigerated.
• Cold‑smoked salmon is not cooked; may carry higher Listeria risk. Avoid unless heated until steaming in a cooked dish.
• Store smoked salmon at ≤4°C and respect use‑by dates.

Raw Salmon and Sushi

Raw fish should be avoided during pregnancy. Even with freezing practices, raw fish can harbour bacteria. Choose cooked rolls (e.g., tempura shrimp) or grilled fish bowls instead.

Canned Salmon

Canned salmon is shelf‑stable, pasteurised during processing, and an excellent source of omega‑3. Rinse lightly to reduce sodium, and use in cooked patties or salads.

Farmed vs Wild

Both can be safe when cooked thoroughly. Choose reputable sources. Wild salmon may have slightly different omega‑3 profiles; farmed salmon often has consistent availability.

Nutrition Benefits

• Rich in DHA/EPA for fetal neurodevelopment.
• High‑quality protein supporting maternal needs.
• Vitamin D and B vitamins.

Meal Ideas

• Oven‑baked salmon with lemon and dill, served hot.
• Hot‑smoked salmon stirred into a hot pasta sauce to steam.
• Salmon fishcakes pan‑fried until steaming in the centre.

Ordering Tips

• Ask whether smoked salmon is hot‑smoked or cold‑smoked; choose hot‑smoked or cooked dishes.
• Skip raw items; request fully cooked preparations.
• Confirm pasteurised sauces and proper holding temperatures.

FAQs

• How many salmon servings weekly? Often 2–3 servings of low‑mercury fish total; include salmon as part of that rotation.
• Can I eat smoked salmon cold? Prefer hot‑smoked served steaming, or heat cold‑smoked thoroughly in a cooked dish.
• What about sushi? Choose cooked rolls and avoid raw fish. See our sushi safety guide.

Related Reading

See also: Is Sushi Safe During Pregnancy? and Foods to Avoid During Pregnancy.

Download PregnancyPlate to track fish species, weekly mercury exposure, and omega‑3 targets.