💡 Last updated in July 2025
Pregnancy cravings vs. the “no” list — sushi is caught right in the middle.
It seems like every day, another one of your favorite dishes gets bumped onto the pregnancy “bad” list — and if you’re a sushi lover, that can be downright heartbreaking. One minute you’re dreaming of a spicy tuna roll, and the next, you’re Googling whether it’s safe or not.
You’re definitely not the only one double-checking the sushi menu. The truth is, not all sushi is off-limits during pregnancy. Let’s break it all down: what to skip, what’s safe, and how to satisfy those sushi cravings without risking your or your baby’s health.
Is Sushi Safe During Pregnancy? 🍣
Sushi made with raw fish? Not safe. But cooked or plant-based sushi? Totally fine in moderation!
Here’s why: During pregnancy, your immune system is naturally suppressed, which helps your body tolerate your growing baby. But that also makes you more vulnerable to certain foodborne illnesses, including those that can be found in raw or undercooked fish.
Why Raw Sushi Is a No-Go During Pregnancy
Most traditional sushi rolls contain raw seafood, and that’s where the risks lie. Let’s take a look at the biggest concerns:
1. Listeria & Other Harmful Bacteria
Raw fish can harbor dangerous bacteria like Listeria monocytogenes, which may cause listeriosis. Listeriosis is a rare but serious infection that can lead to miscarriage, premature labor, or stillbirth.
According to the FDA, pregnant women are about 10 times more likely to get listeriosis than the general population, making food safety even more important during pregnancy. (FDA Source)
2. Parasitic Infections
Raw fish might contain parasites, such as tapeworms or Anisakis, that can cause severe digestive issues. Even pre-frozen sushi (which is often flash-frozen to kill parasites) doesn’t eliminate all bacterial risks.
3. Mercury
Certain fish used in sushi, especially larger, predatory species, tend to have higher levels of mercury, which can harm your baby’s developing brain and nervous system. The FDA recommends avoiding high-mercury fish during pregnancy, regardless of whether they are cooked or not. (More about mercury in fish and pregnancy: Can Pregnant Women Eat Fish?)
A Note on Toxoplasmosis
While more commonly associated with undercooked meat and contaminated soil, toxoplasmosis can also come from raw or undercooked shellfish.
Most healthy adults won’t notice symptoms, but if a pregnant woman contracts it, the parasite can cross the placenta and harm the baby. Risks include miscarriage, stillbirth, or severe neurological issues in the newborn.
Another reason to skip raw seafood until baby arrives.
🛑 Sushi Types to Avoid While Pregnant
Sushi that contains raw or undercooked seafood is off-limits. That includes:
- Raw fish rolls like tuna (Maguro, Ahi), mackerel (Saba, Aji), and yellowtail (Hamachi)
- Sashimi
- Nigiri with raw toppings
- Shellfish rolls with raw oysters, clams, or mussels
- Sushi made from high-mercury fish, such as Shark, Swordfish, King mackerel, Tilefish, Bigeye tuna, and Marlin. These fish should be avoided even when cooked due to their mercury levels.
What About Sushi Made with Pre-Frozen Fish?
You might’ve heard that sushi made from flash-frozen fish is safe. While freezing does kill most parasites, it doesn’t eliminate all bacteria, especially Listeria. So even if your favorite restaurant uses high-quality, pre-frozen fish, the risk is still there!
✅ Safe Sushi Options During Pregnancy
Don’t worry, you don’t have to give up sushi completely! There are plenty of pregnancy-safe options that let you enjoy those delicious flavors without the risks.
1. Cooked Fish Rolls
- Shrimp tempura rolls
- Crab rolls (imitation crab is typically cooked and safe)
- Eel rolls (unagi is always served cooked)
💡 Just make sure the fish is cooked to an internal temp of 145°F (63°C) that kills bacteria and parasites.
2. Veggie Sushi Rolls
Plant-based sushi is your best friend during pregnancy! Fresh, flavorful, and 100% safe.
- Avocado rolls
- Cucumber rolls (Kappa maki)
- Pickled radish (Oshinko maki)
- Sweet potato rolls
- Mango rolls
3. Other Safe Options
- Chicken or beef teriyaki rolls (as long as the meat is fully cooked)
- Egg (Tamago) sushi — typically safe and lightly sweetened
Quick Answers to Common Sushi-in-Pregnancy Questions
Final Thoughts: Sushi and Pregnancy
I know navigating pregnancy food rules can feel overwhelming, but you’re doing amazing! Sushi is one of those foods where a little knowledge goes a long way.
So, stick to the rule:
✅ Cooked fish and veggie rolls
❌ Raw fish and high-mercury seafood
And always, always check with your doctor if you’re unsure!
P.S. Craving sushi after birth? You’ll be able to enjoy those raw fish rolls again soon enough — guilt-free and baby-safe!
📚 References & Trusted Sources
- FDA: Advice About Eating Fish During Pregnancy
- ACOG: Listeria and Pregnancy
- American Pregnancy Association – Eating Sushi During Pregnancy
Disclaimer: This post is for informational purposes only and does not replace medical advice. Always consult your doctor or OB-GYN before making any changes to your diet or supplement routine while pregnant.