Is Sushi Safe During Pregnancy? What You Can Eat and Avoid

Can You Eat Sushi While Pregnant?

Yes—when you choose cooked or vegetarian options and avoid raw fish. The key is understanding the risks and making smart selections. The primary concerns are parasites, bacterial contamination, and mercury levels in certain fish species.

Sushi is a broad category that includes rolls (maki), hand rolls (temaki), nigiri, sashimi, and chirashi bowls. Many styles can be adapted to be pregnancy‑friendly by using cooked seafood or vegetables, choosing pasteurized accompaniments, and prioritizing reputable preparation.

Safe Sushi Choices

• Cooked rolls: tempura shrimp, California rolls, crab sticks (imitation), eel (cooked)
• Vegetarian rolls: avocado, cucumber, sweet potato, asparagus
• Sides: miso soup, edamame, seaweed salad
• Proteins in bowls: grilled salmon, cooked tuna salad made with pasteurized mayo

Ask whether tempura items are cooked thoroughly and served hot. Request pasteurized sauces and avoid house‑made condiments with raw egg.

What to Avoid

• Raw fish sashimi and nigiri
• High‑mercury species: bigeye tuna, swordfish, king mackerel
• Raw shellfish (oysters, clams, mussels)
• House‑made mayonnaise or aioli containing raw egg

Even with deep‑freezing practices that reduce parasite risk, raw fish can still harbor bacteria. Cooking remains the most reliable way to reduce risk during pregnancy.

Rice, Nori, and Sauces

Sushi rice is safe when freshly prepared and held at appropriate temperatures. Nori (seaweed) provides iodine and is generally safe. Watch sodium content in soy sauce; consider low‑sodium options. Ask for pasteurized soy‑based sauces and skip raw‑egg dressings.

Ordering Tips

• Pick reputable restaurants with strong hygiene and high fish turnover
• Ask staff about pasteurized ingredients and cooked seafood options
• Avoid cross‑contamination by requesting separate prep and clean utensils
• Prefer hot, cooked items; avoid raw specials

Grocery Store and Takeaway Sushi

Pre‑packaged sushi should be kept refrigerated and consumed by the indicated use‑by date. Stick to cooked or vegetarian options. Avoid any packs that look swollen, have off smells, or have been left unrefrigerated.

Mercury and Fish Selection

Mercury exposure depends on species and serving frequency. Favor low‑mercury fish like salmon, trout, pollock, and sardines. Limit high‑mercury fish and avoid raw preparations altogether during pregnancy.

Sample Pregnancy‑Friendly Sushi Order

• Starter: Edamame and miso soup
• Rolls: Tempura shrimp roll and avocado‑cucumber roll
• Side: Seaweed salad
• Drink: Sparkling water or green tea (mind caffeine)

Beyond Sushi: Similar Cravings, Safer Choices

If you crave raw fish textures, try cooked salmon bowls, seared tuna that is fully cooked, or veggie rolls with creamy avocado. For extra flavor, use pasteurized sauces, sesame seeds, and pickled vegetables.

Confidence at the Table

Use meal analysis tools to check mercury risk and spot hidden raw ingredients before you eat. Scan menu items, verify sauces, and evaluate preparation methods in seconds.

Download PregnancyPlate and scan your sushi selections for instant feedback.

Related reading: Foods to Avoid During Pregnancy and Caffeine During Pregnancy: How Much Is Safe?.