Pregnancy is an incredibly special time in a woman’s life, and expecting moms often begin thinking about their baby’s health and development rather early. There are many old wives’ tales about what you can and cannot eat while pregnant. There are also a handful of hard-and-fast rules many pregnant women swear by. For example, one of the most common rules is that you can’t eat sushi while pregnant.

But is sushi something you should really steer clear of during this time? It’s not an easy answer. Although there are many types of sushi and fish that you should avoid when pregnant, some fish are safe to eat.⁷ Here are the facts you need to know!

The Cons of Eating Sushi While Pregnant

It’s becoming increasingly common knowledge that sushi (and raw fish in general) is something to be cautious of during pregnancy.^1,7,8 However, many expectant mothers don’t know precisely why they should swear off sushi. This lack of understanding can be confusing and frustrating. Eating sushi isn’t as taboo as it once was, but there are still pros and cons to be aware of. First, let’s take a look at the reasons against it:

1. Most Sushi Is Raw

One vital reason is that most sushi is uncooked fish. According to the American College of Obstetricians and Gynecologists (ACOG), raw fish or seafood is more likely to contain parasites and bacteria (including listeria) that could harm you and your baby.^7,8 Even the best sushi restaurant could unintentionally subject their customers to foodborne illnesses.⁸ This is a gamble most pregnant women aren’t willing to take.

2. There Can Be High Levels of Mercury

A good reason to be cautious about eating sushi while pregnant is the presence of mercury, particularly when fish is uncooked.¹ Mercury is a toxic metal that can cause severe birth defects, including brain damage, blindness, and deafness.^9,10 Some examples of fish to avoid (even in a cooked roll) due to high levels of mercury include ahi (or yellowfin tuna), swordfish, blue marlin, yellowtail, sea bass, and mackerel.¹

3. Fish May Have Anisakis and Other Parasitic Worms

Occasionally, fish such as salmon may contain small parasitic worms like anisakis.^2,3 The worm usually dies at high temperatures.¹¹ However, eating the good stuff raw or undercooked means you might risk exposing yourself and your baby to the worms. Infection with these worms results in a condition known as “anisakidosis.” Symptoms of anisakidosis include:^2,6

• Severe abdominal pain
• Nausea and vomiting
• Diarrhea

Eating fish contaminated with anisakis can also cause an allergic reaction.⁴ Freezing raw wild fish kills any worms that may be present, makes it safer to eat, and is generally a good idea to help combat other bacteria.^3,4,12 Anisakidosis has also been found in people eating raw or marinated anchovies.⁴ Anchovies are traditionally processed and preserved in salt and brine, which doesn’t always destroy the worms.

The Pros of Eating Sushi While Pregnant

Despite the cons above, the health benefits of many fish are unparalleled. Cooked, low-mercury fish are an excellent way to get some of the healthy fats and omega-3 fatty acids that could aid in baby’s development.⁵ A 12-ounce portion of well-cooked fish is a great pregnancy diet staple and is heralded for the nutritional value it brings to the table.⁵ Salmon is typically regarded as one of the best fish a woman with a bun in the oven can eat, but the salmon must be baked (or grilled or broiled) well.^14,15

The Verdict: Is Sushi Safe To Eat During Pregnancy?

A proper diet for an expectant mother should include foods your trusted medical professional agrees upon and approves. Generally, you’re encouraged and allowed to consume well-prepared and well-cooked fish and shellfish while pregnant.⁵ These creatures from the big blue sea provide many excellent health benefits — not to mention they’re delicious!¹⁵ But remember, you should avoid any raw or undercooked fish during pregnancy, according to ACOG.⁷

Different Types of Sushi

When you’re at a restaurant, it’s important to be aware of the ingredients in the dish you’re ordering. Sushi restaurants are often great at explaining the different kinds of sushi in their menus. But here’s a quick guide if you cannot decode the lingo:

• Nigiri: This is a topping, usually fish, served on top of sushi rice. It’s often raw and made with shellfish, fish, and other such toppings.¹⁸
• Sashimi: This refers to fish or shellfish served standalone with no rice. It’s often raw.¹⁶
• Maki: Maki is rice and filling wrapped with seaweed.¹⁷ It’s a popular sushi staple, and it’s not always raw, so be sure to read the description of each sushi dish available.
• Temaki: Also known as a “handroll,” these messy cones of fish, rice, and other goodies are occasionally raw, so double-check the menu when ordering.¹³

What To Order: Sushi Menus for Pregnant Women

All those variations of sushi listed above sound delicious, right? For the most part, though, you’d be safer ordering tempura or another form of cooked fish when having seafood. Opt for shrimp tempura or a similar cooked roll when out for Japanese cuisine with friends or family. In most cases, sushi restaurants also serve chicken, beef, or pork in teriyaki or hibachi style. Choose one of these with all the delicious veggies and rice your heart desires! Not only is it yummy, but you’ll feel confident knowing you’ve done something positive for your baby and tummy.