Is Sushi Safe During Pregnancy? Complete Guide to What You Can and Cannot Eat

Quick Answer

You can absolutely enjoy sushi during pregnancy—you just need to choose wisely. The good news? Many sushi options are perfectly safe, delicious, and even nutritious for you and your baby. The key is understanding which items to embrace and which to skip until after delivery.

Let us cut through the confusion with evidence-based guidance that lets you enjoy Japanese cuisine confidently throughout your pregnancy.

Why Raw Fish Is Concerning During Pregnancy

Before we dive into what you can eat, it helps to understand the specific risks with raw fish. There are three main concerns:

The NHS and FDA both recommend that pregnant women avoid raw fish not because of certainty of harm, but because the potential consequences are serious and the risk is easily avoided by choosing cooked alternatives.

The "Sushi-Grade" Myth

Here is something important that many people do not realise: "sushi-grade" is a marketing term, not a regulatory standard. There is no official UK or US government definition of what makes fish "sushi-grade."

Some suppliers freeze fish to temperatures that kill parasites (typically -20°C for 7 days or -35°C for 15 hours), which is required by the FDA for fish intended to be eaten raw. However:

• This does not eliminate bacteria like Listeria or Salmonella
• Freezing protocols are not always verified at the restaurant level
• Cross-contamination can occur during preparation

For these reasons, the safest approach during pregnancy remains choosing cooked options.

Your Complete Pregnancy Sushi Guide

Understanding Mercury Levels in Sushi Fish

Mercury content varies dramatically between fish species. Here is what you need to know about common sushi fish:

A Real Ordering Scenario

Let us follow Priya, 24 weeks pregnant, as she navigates the menu at her favourite Japanese restaurant. Her friends are ordering sashimi platters—so what can she order that will be just as satisfying?

Knowledge Check: Test Your Understanding

Supermarket and Takeaway Sushi

Pre-packaged sushi from supermarkets follows similar rules, with some additional considerations:

• Check refrigeration: Sushi should be stored at 5°C or below
• Respect use-by dates: Sushi has a short shelf life—never eat past the date
• Read ingredients carefully: "Seafood mix" might include raw fish
• Stick to cooked options: Supermarket cooked prawn or chicken sushi is safe
• Avoid anything that looks or smells off: Trust your instincts

A 2021 Food Standards Agency study found that properly refrigerated supermarket sushi had bacterial counts well within safe limits, with vegetarian and cooked options showing the lowest contamination rates.

What About Homemade Sushi?

Making sushi at home gives you complete control over ingredients and safety. Here is how to do it safely:

• Use cooked salmon, prawns, or crab as your protein
• Try smoked salmon that is clearly labelled "hot-smoked"
• Add vegetables: avocado, cucumber, carrot, pepper strips
• Use tamago (Japanese omelette) for a traditional touch
• Ensure all utensils and surfaces are clean to prevent contamination
• Consume immediately or refrigerate and eat within 24 hours

Restaurant Ordering Tips

Do not be shy about asking questions—restaurant staff are accustomed to dietary requests. Here are phrases that help:

• "I am pregnant—which rolls are fully cooked?"
• "Is the eel cooked or raw?" (Eel should always be cooked, but confirm)
• "Can you prepare my order with fresh utensils to avoid cross-contamination?"
• "Is your spicy mayo made with raw or pasteurised eggs?"
• "Do you have any rolls made without raw fish?"

Good restaurants will appreciate your questions and go out of their way to accommodate you. If a restaurant seems dismissive of food safety concerns, consider going elsewhere.

What If I Accidentally Ate Raw Fish?

First, take a breath. One accidental exposure to raw fish is unlikely to cause harm. Here is what to do:

• Do not panic: Stress is also not good for pregnancy
• Monitor for symptoms: Watch for nausea, vomiting, diarrhoea, fever, or muscle aches over the next few days
• Stay hydrated: If you do experience gastrointestinal symptoms
• Contact your midwife or GP: If symptoms develop, especially fever—they can advise on testing

For context: millions of pregnant women in Japan consume small amounts of raw fish without incident. The UK and US guidance is precautionary, based on "when in doubt, avoid."

The Nutritional Upside of Safe Sushi

Pregnancy-safe sushi options are not just "allowed"—they can be genuinely nutritious:

• Seaweed (nori): Excellent source of iodine, essential for fetal thyroid development
• Edamame: High in protein, folate, and fibre
• Cooked salmon: Omega-3 DHA for baby's brain development
• Avocado: Healthy fats, potassium, and folate
• Rice: Energy-providing carbohydrates
• Miso soup: Probiotics and protein

Common Questions

• Is vegetarian sushi always safe? Yes, vegetarian sushi (avocado, cucumber, sweet potato) carries no raw fish risk. Just watch for cross-contamination if prepared on the same surface.
• Can I eat imitation crab (surimi)? Yes—imitation crab is made from cooked white fish (usually pollock) and is safe during pregnancy.
• Is eel (unagi) safe? Yes, eel is always served cooked (grilled with sauce) and is safe. It is also delicious!
• What about fish roe (ikura, tobiko)? Fish eggs are typically raw and should be avoided during pregnancy.
• Can I eat sushi in the third trimester? The same guidance applies throughout pregnancy—stick to cooked options.

The Bottom Line

Sushi during pregnancy is not about total avoidance—it is about smart selection. With so many delicious cooked and vegetarian options available, you can absolutely enjoy Japanese food throughout your pregnancy without worry.

Choose cooked rolls, ask questions at restaurants, and embrace the incredible variety of pregnancy-safe sushi. Your baby will benefit from the omega-3s in cooked salmon, the iodine in seaweed, and the protein in edamame—all while you enjoy a cuisine you love.

And remember: this is temporary. The sashimi platter will still be there after delivery, and it will taste even better.

Related Reading

See also: Is Salmon Safe in Pregnancy?, Can I Eat Tuna While Pregnant?, and Foods to Avoid During Pregnancy.

Download PregnancyPlate to scan sushi menus, check fish safety, and get instant guidance on what is safe to order during your pregnancy.