Is Sushi Safe During Pregnancy? (Updated 2026 Guide)
Updated March 25, 2026
The Answer
No - raw fish sushi should be avoided during pregnancy. However, cooked sushi rolls made with low mercury fish like shrimp, crab, or fully cooked salmon are safe options.
Raw fish sushi carries significant risks during pregnancy due to potential listeria contamination and parasites, which pregnant women are more susceptible to because of immune system changes. These infections can lead to miscarriage, preterm labor, or serious illness in newborns. Additionally, certain fish commonly used in sushi (tuna, swordfish, king mackerel) contain high mercury levels that can harm fetal brain development.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Cooked sushi rolls like shrimp tempura, eel (unagi), or fully cooked crab rolls
- • Vegetable rolls such as cucumber, avocado, or sweet potato maki
- • Low mercury fish options when cooked: salmon, tilapia, or pollock
- • Sushi from reputable restaurants with high food safety standards
- • Limit to 2-3 servings of low mercury cooked fish sushi per week
- • Freshly prepared rolls rather than pre made grocery store options sitting out
✗ What to Avoid
- • All raw fish sushi and sashimi (salmon, tuna, yellowtail, etc.)
- • High mercury fish even when cooked: bigeye tuna, swordfish, king mackerel, shark, tilefish
- • Raw shellfish including raw oysters, clams, and scallops
- • Refrigerated smoked seafood unless cooked in a dish
- • Sushi buffets or restaurants with questionable freshness
- • Wasabi and horseradish in large amounts (may cause digestive irritation)
Most Common Ingredients in Sushi Products
We analyzed 566 sushi products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Sushi
These are the most common flagged ingredients across 566 sushi products we analyzed.
seaweed
CAUTION
Seaweed is an edible marine algae consumed as food or supplement, rich in iodine and minerals. May cause neonatal thyroid dysfunction from excessive iodine exposure and some products contain concerning levels of inorganic arsenic.
Found in 361 of 566 products (64%)
alcohol
CAUTION
Alcohol is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 264 of 566 products (47%)
sushi vinegar sugar
CAUTION
Sushi vinegar sugar is a Japanese dish often containing raw fish. Carries listeria and parasite risks from raw fish that can cause miscarriage.
Found in 254 of 566 products (45%)
kelp extract kelp extract
CAUTION
Kelp extract kelp extract is an edible marine algae consumed as food or supplement, rich in iodine and minerals. May cause neonatal thyroid dysfunction from excessive iodine exposure and some products contain concerning levels of inorganic arsenic.
Found in 230 of 566 products (41%)
sushi rice water
CAUTION
Sushi rice water is a Japanese dish often containing raw fish. Carries listeria and parasite risks from raw fish that can cause miscarriage.
Found in 138 of 566 products (24%)
spirulina
CAUTION
Spirulina is a blue green algae supplement high in protein. May contain toxins and heavy metals if contaminated which pose fetal risks.
Found in 60 of 566 products (11%)
horseradish
AVOID
Horseradish is a pungent root vegetable used as a condiment. Contains compounds that may cause digestive irritation and has shown developmental toxicity in animals.
Found in 59 of 566 products (10%)
wasabi horseradish
AVOID
Wasabi horseradish is a pungent root vegetable used as a condiment. Contains compounds that may cause digestive irritation and has shown developmental toxicity in animals.
Found in 44 of 566 products (8%)
Sushi Products We've Analyzed
We graded 566 sushi products for pregnancy safety.
Your Questions Answered
Can pregnant women eat sushi?
Pregnant women should avoid raw fish sushi but can safely enjoy cooked sushi options. The FDA, ACOG, and NHS all recommend avoiding raw or undercooked seafood during pregnancy due to increased risk of bacterial and parasitic infections. Safe alternatives include shrimp tempura rolls, California rolls with imitation crab, cooked eel rolls, and vegetable rolls. When eating cooked fish sushi, stick to low mercury options like salmon, shrimp, and crab.
What are the risks of sushi during pregnancy?
Raw fish sushi poses several serious risks during pregnancy. Listeria bacteria can cross the placenta and cause miscarriage, stillbirth, or severe newborn illness. Parasites found in raw fish can cause infections that are harder to treat during pregnancy. High mercury fish like tuna and swordfish can accumulate in your body and harm your baby's developing nervous system. Pregnant women's immune systems are naturally suppressed, making them more vulnerable to foodborne illnesses that might not affect others.
Why do you not eat sushi while pregnant?
You should avoid raw fish sushi while pregnant because it's more likely to contain parasites or bacteria than fully cooked fish. During pregnancy, your immune system is naturally weakened, making you more susceptible to foodborne illnesses like listeriosis. Listeria infection during pregnancy can lead to miscarriage, premature delivery, or life threatening infection in newborns. The good news is that cooked sushi with low mercury fish remains a safe and nutritious option throughout pregnancy.
What types of sushi are safe during pregnancy?
Several sushi options are completely safe during pregnancy. Cooked rolls like shrimp tempura, eel (unagi), and fully cooked crab are excellent choices. Vegetable rolls including cucumber, avocado, sweet potato, and pickled vegetable maki contain no raw fish risk. California rolls made with imitation crab (surimi) are also safe since the crab is fully cooked. When choosing cooked fish options, select low mercury varieties like salmon, shrimp, or tilapia and limit consumption to 2-3 servings per week.
Can I eat California rolls while pregnant?
Yes, California rolls are generally safe during pregnancy. Traditional California rolls are made with imitation crab (surimi), which is fully cooked fish paste, along with cucumber and avocado. Since there's no raw fish involved, the main pregnancy concerns don't apply. However, some restaurants may use real crab, so it's worth confirming the ingredients. Also be mindful that California rolls often come with wasabi, which should be consumed in moderation during pregnancy.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
References
- https://www.fda.gov/food/people risk foodborne illness/eating out bringing food safety moms be
- https://www.fda.gov/food/consumers/advice about eating fish
- https://pubmed.ncbi.nlm.nih.gov/37210373/
- https://pubmed.ncbi.nlm.nih.gov/36191802/
- https://pubmed.ncbi.nlm.nih.gov/35182530/
- https://pubmed.ncbi.nlm.nih.gov/34602396/
- https://pubmed.ncbi.nlm.nih.gov/33719075/
- https://pubmed.ncbi.nlm.nih.gov/33608335/
- https://www.nhs.uk/pregnancy/keeping well/drinking alcohol while pregnant/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7061927/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7807528/
- https://en.wikipedia.org/wiki/Fetal_alcohol_spectrum_disorder
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3297711/
- https://americanaddictioncenters.org/alcohol/risks effects dangers/pregnancy
- https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF Guide/Drinking Alcohol in Pregnancy Fetal Alcohol Effects-093.aspx
- https://www.nature.com/articles/pr200789
- https://www.mayoclinic.org/diseases conditions/fetal alcohol syndrome/symptoms causes/syc-20352901
- https://my.clevelandclinic.org/health/diseases/15677-fetal alcohol syndrome
- https://paperfishsushi.com/news/what sushi rolls can i-eat while i-pregnant/
- https://www.healthline.com/health/pregnancy/can pregnant women eat sushi
