Sushi During Pregnancy: Raw Fish, Cooked Rolls, and Mercury
CDC and FDA list raw-fish sushi and sashimi as riskier in pregnancy. Which rolls are safer, how California rolls fit, and what to do if you already ate sushi.
The short answer: Skip sushi and sashimi made with raw fish or raw shellfish while you are pregnant. The CDC lists raw or undercooked fish and shellfish, including sashimi, sushi, and ceviche, as riskier choices. Rolls made only with fully cooked seafood from FDA's lower-mercury list, or with vegetables, are the safer choice.
Why can't you eat raw sushi while pregnant?
The FDA explains that raw fish, such as sushi or sashimi, is more likely to contain parasites or bacteria than fish that has been cooked. Its pregnancy advice is to cook finfish to 145°F, or until the flesh is opaque and separates easily with a fork. The CDC uses the same 145°F target and adds that shellfish should be cooked until the flesh is pearly or white and opaque.
The CDC and FDA pregnancy pages do not make an exception for fish labeled "sushi-grade." Both list raw fish as the riskier choice and cooked fish as the safer one.
What sushi is safe during pregnancy?
Look for rolls where every seafood ingredient was cooked through, and ask when you are not sure. Options to ask about include:
- Rolls with cooked shrimp, such as shrimp tempura. Shrimp is on the FDA's Best Choices list. See our shrimp guide for doneness and portions.
- Rolls with cooked crab, also an FDA Best Choice.
- Vegetable rolls, such as cucumber or avocado. Follow the usual produce advice in our washing guide.
Watch for raw toppings or garnishes on an otherwise cooked roll, and for cold-smoked salmon. FDA advises against refrigerated smoked seafood unless it is cooked in a dish; our smoked salmon guide covers lox and nova.
Is a California roll safe while pregnant?
It can be, if the seafood in it is cooked and nothing raw has been added. Ask the restaurant what is in their version. A roll made with cooked crab and vegetables fits CDC's cooked-shellfish guidance. A roll topped with raw fish does not.
Does cooked sushi still count toward fish limits?
Yes. Cooking does not remove mercury, so the type of fish still matters. FDA's pregnancy advice is 2 to 3 servings a week from its Best Choices list, or 1 serving from its Good Choices list, where one serving is 4 ounces. FDA lists bigeye tuna, king mackerel, marlin, shark, swordfish, orange roughy, and tilefish from the Gulf of Mexico as choices to avoid. Yellowfin tuna is in the Good Choices group. Our low-mercury fish guide has the full lists.
What if I ate sushi before I knew I was pregnant?
Tell your prenatal care team what you ate and when. The CDC says to see a doctor if you are pregnant and have a fever with other flu-like symptoms, and to seek care for severe symptoms such as a fever over 102°F, bloody diarrhea, or vomiting that keeps you from holding down liquids. How a fish looked or tasted cannot tell you whether it was contaminated.
Common questions
Can I eat sashimi if it was frozen first?
The CDC and FDA pregnancy guidance still lists raw fish, including sashimi, as riskier. Choose cooked fish instead.
Is the rice or seaweed a concern?
The CDC and FDA pregnancy charts focus on the raw fish and shellfish. Keep cooked rolls refrigerated and follow FDA's two-hour rule for perishable food left out, as explained in our leftovers guide.
Sources: CDC safer food choices for pregnant women, FDA meat, poultry, and seafood safety for moms-to-be, FDA advice about eating fish, FDA ready-to-eat foods for moms-to-be, and CDC food-poisoning symptoms. This guide is educational and does not replace prenatal care.