Can You Eat Sushi When Pregnant? Here’s What You Really Need to Know

Published On: April 13, 2025

Pregnancy comes with a lot of questions—some expected, some not so much. One that pops up surprisingly often (especially if you’re a sushi lover) is:
“Can you eat sushi when pregnant?” or more specifically, “Is eating sushi while pregnant safe?”

Let’s break it down in simple terms, bust a few myths, and give you a clear, no-stress answer.

Sushi and Pregnancy: The Short Answer

Yes, you can eat sushi when you’re pregnant—but with a few important caveats.

Not all sushi is created equal. While some types are perfectly safe (and even healthy), others are best avoided during pregnancy due to the potential risks associated with raw fish and mercury levels.

What’s the Big Deal with Sushi and Pregnancy?

There are two main concerns with eating sushi while pregnant:

Parasites and bacteria from raw fish
High mercury levels in certain types of fish

Let’s take a closer look.

1. Raw Fish Risks

Raw or undercooked seafood can carry harmful bacteria like Listeria, Salmonella, or parasites like Anisakis, which can cause food poisoning. While these might only make the average person feel sick, they can pose more serious risks during pregnancy—like premature labor or miscarriage.

But here’s the thing: In countries like Japan, where sushi is a staple, pregnant women often continue eating sushi without issue. The key is freshness, proper handling, and low-risk fish. Still, many health experts in Western countries recommend steering clear of raw fish during pregnancy as a precaution.

2. Mercury Levels

Some fish naturally have higher mercury content, and too much mercury can affect your baby’s developing brain and nervous system. Sushi made with high-mercury fish like tuna, swordfish, king mackerel, or tilefish should be limited or avoided.

Safe Sushi Options During Pregnancy

So what can you eat? Plenty!

Cooked Sushi Rolls (Totally Safe)

These are often made with ingredients like:

Cooked shrimp (Ebi)
Crab (imitation crab is fine) – found in California rolls
Cooked eel (Unagi)
Tempura vegetables or cooked fish

These options are delicious and completely pregnancy-safe.

Vegetarian Sushi Rolls

Try rolls made with:

Avocado
Cucumber
Pickled radish
Sweet egg (Tamago)
Seaweed salad

They’re light, satisfying, and risk-free.

Low-Mercury Fish (Raw, If Trusted Source)

If you’re in a region where raw fish is handled with extreme care (like at high-end sushi restaurants or in countries with strict food safety regulations), and you choose low-mercury fish like salmon or trout, some doctors may say it’s okay in moderation. But always discuss with your healthcare provider first.

Real-World Example: Japan’s Approach to Sushi During Pregnancy

In Japan, pregnant women are not typically advised to avoid sushi altogether. Instead, they’re educated on which fish are safer and which ones to limit. Many Japanese OB-GYNs even encourage eating sushi due to its omega-3s and lean protein—as long as it’s from reputable, hygienic sources.

Contrast that with the U.S. or UK, where guidelines are more conservative, emphasizing avoiding raw fish to minimize any risk.

The takeaway? Context matters. Your location, the quality of the restaurant, and your personal health all play a role.

Case Study: Maria’s Sushi Craving Story

Maria, a 32-year-old mom-to-be from California, was devastated when she thought she had to give up sushi during pregnancy. But after talking to her doctor, she learned that cooked rolls were totally fine. She switched to veggie rolls and shrimp tempura rolls—and discovered new favorites along the way.

“Knowing what was safe helped me enjoy sushi without the guilt,” she said. “It actually became a fun way to try new combos I never would’ve ordered before!”

Final Thoughts

So, can you eat sushi when pregnant? Yes—with caution and knowledge.

Stick to cooked or vegetarian options, avoid high-mercury fish, and when in doubt, ask your doctor. Sushi doesn’t have to be off-limits—it just has to be a little more thoughtful.

Craving sushi? Go ahead and order that California roll or avocado maki. Your taste buds (and your baby) will thank you.

Frequently Asked Questions (FAQs)

1. Can pregnant women eat raw sushi?

While some countries like Japan allow it under strict hygiene conditions, most doctors recommend avoiding raw fish during pregnancy due to the risk of bacteria, parasites, and foodborne illnesses.

2. What types of sushi are safe to eat during pregnancy?

Sushi made with cooked fish or vegetarian ingredients is generally safe. Popular options include California rolls (with imitation crab), shrimp tempura rolls, avocado rolls, and cucumber rolls.

3. Is it okay to eat sushi with raw salmon while pregnant?

Raw salmon can be risky due to potential parasites. If you’re considering it, make sure it’s sushi-grade from a trusted, high-end restaurant and discuss it with your healthcare provider first.

4. What fish should be avoided in sushi during pregnancy?

Avoid sushi made with high-mercury fish such as:

King mackerel
Swordfish
Tilefish
Bigeye tuna

Opt for low-mercury fish like salmon, cod, and shrimp (cooked).

5. How much sushi can I eat while pregnant?

Even with safe, cooked sushi, moderation is key. Limit fish intake to about 2–3 servings (8–12 ounces) per week, depending on the type of fish.

6. Can eating sushi harm my baby during pregnancy?

Only certain types of sushi can pose a risk—mainly those with raw fish or high mercury levels. Cooked and vegetarian sushi, when prepared safely, pose no known risks.