Can You Eat Sushi When Pregnant?

When I was pregnant with my children, sushi was one of the foods I felt most unsure about.

I grew up in Japan, where sushi is part of everyday life, but pregnancy changes how you think about food. You become more careful and start asking questions you may not have thought about before. My children are teenagers now, but I still remember that feeling clearly, and it’s one of the reasons people often ask me about sushi during pregnancy.

The reassuring news is that you can eat sushi when pregnant, but there are some important things to understand about what is safe and what is best avoided.

Cooked and vegetable sushi options are generally safer choices during pregnancy.

Why Sushi Is Often Questioned During Pregnancy

Sushi is commonly associated with raw fish, which is why it causes concern during pregnancy.

The main reasons people are cautious include:

• Bacteria such as listeria

• Parasites that can be present in raw fish

• Mercury levels in certain fish

• Food hygiene and handling standards

During pregnancy, the immune system is more sensitive, so it’s sensible to be more careful with foods that are eaten raw or lightly cooked.

Sushi vs Sashimi: What’s the Difference?

In the UK, the word “sushi” is often used to describe all Japanese food that contains raw fish, but this is not quite accurate.

Sushi actually refers to rice that has been seasoned with vinegar. Sushi can be made with many different toppings or fillings, including cooked fish, vegetables and egg. Not all sushi contains raw fish. Sashimi, on the other hand, is thinly sliced raw fish served without rice.

This distinction is important during pregnancy. When advice says to avoid raw fish, it is usually referring to sashimi or sushi made with raw fish, not sushi in general. Many types of sushi, especially those made with cooked or vegetarian ingredients, are considered safe during pregnancy.

Can You Eat Raw Fish Sushi When Pregnant?

In the UK, the general advice is to avoid raw fish during pregnancy.

This includes:

• Sashimi

• Nigiri made with raw fish

• Sushi rolls containing raw salmon or tuna

Even when fish has been frozen correctly, most official guidance recommends avoiding raw fish until after pregnancy, simply to reduce risk as much as possible.

This advice is consistent with official NHS guidance on foods to avoid during pregnancy, which recommends avoiding raw fish due to food safety risks.

What Sushi Is Safe to Eat When Pregnant?

Many people are surprised to learn that there are plenty of sushi options that are considered safe during pregnancy.

These include:

• Sushi made with cooked fish, such as prawn, eel or cooked crab

• Vegetable sushi, including cucumber, avocado and pickled vegetables

• Egg-based sushi, such as tamago

• Sushi rolls with fully cooked fillings

As long as the sushi is freshly prepared and handled hygienically, these options are generally safe to enjoy.

What About Smoked Salmon and Chilled Fish?

This is an area that often causes confusion.

Cold-smoked fish, such as smoked salmon, is usually not recommended during pregnancy unless it has been cooked. Hot-smoked fish, which has been fully cooked during the smoking process, is generally considered safer.

If you are unsure how something has been prepared, choosing a cooked alternative is the safest option.

Mercury and Sushi During Pregnancy

Some fish naturally contain higher levels of mercury, which should be limited during pregnancy.

UK guidance generally recommends:

• Limiting tuna intake

• Avoiding very large predatory fish

• Eating a variety of fish rather than the same type frequently

Fish is still an important source of nutrients during pregnancy, so the aim is balance, not complete avoidance.

Does Where You Eat Sushi Matter?

Yes, it really does.

When pregnant, it’s especially important to eat sushi from places that:

• Follow strict food hygiene standards

• Store ingredients at the correct temperatures

• Prepare food fresh and with care

Whether you are eating out or making sushi at home, good hygiene and careful preparation make a real difference.

Can You Make Sushi at Home When Pregnant?

Yes, you can make sushi at home during pregnancy, as long as you avoid raw fish.

Vegetable rolls, cooked fish sushi and egg-based sushi can be a lovely way to enjoy sushi while knowing exactly how it has been prepared.

If an ingredient doesn’t feel clear or certain, it’s best to leave it out and choose a cooked option instead.

Final Thoughts: Can You Eat Sushi When Pregnant?

To summarise:

• You can eat sushi when pregnant

• Raw fish is best avoided

• Cooked and vegetable sushi are generally safe

• Hygiene, freshness and sourcing matter

• When in doubt, choose cooked options

Sushi is about care and respect for ingredients. With a few thoughtful choices, it can still be enjoyed during pregnancy without unnecessary worry.

About the Author

Tomono Davies is the founder of Tomono Sushi Party and a Japanese sushi teacher based in the UK. She has spent many years teaching sushi making to adults and children through events and workshops. Tomono is also a mother of two, and understands first-hand the food questions and concerns that come with pregnancy. She has appeared in the Guardian Newspaper and enjoys helping people enjoy sushi safely, with confidence and understanding.