Pregnancy is a time filled with excitement, joy, and, let’s be honest, a whole lot of advice—asked or not.
Suddenly, everyone’s got an opinion on what you should and shouldn’t be eating.
Among the most common pieces of advice is the one that seems to break the hearts of sushi lovers everywhere: No sushi!
Nonetheless, there’s no need to pack away your chopsticks and tearfully wave goodbye to your favourite sushi spot.
Let’s clear something up: you don’t have to give up sushi completely.
Yes, you read that right!
There are safe ways to indulge in your sushi cravings during pregnancy.
Let’s dive in and find out how.
The Concern Around Sushi During Pregnancy
First off, let’s talk about why sushi tends to get a bad rep when it comes to pregnancy.
The main issue is with raw fish, which can potentially contain harmful bacteria or parasites like Listeria or Salmonella that could affect both you and your baby.
You’re more vulnerable to foodborne illnesses when you’re pregnant, so it makes sense to be cautious.
However, this doesn’t mean sushi is off the table altogether.
It just means being a bit more selective about what you’re putting on your plate.
Some types of sushi are perfectly safe—and delicious—to enjoy when you’re pregnant.
As long as you know what to look for, you’ll be fine.
The Sushi You Can Safely Enjoy and Their Benefits
Craving sushi during pregnancy doesn’t have to be a cause for worry.
While raw fish is off-limits, there are still plenty of delicious and safe sushi options to enjoy.
With these other options, you can satisfy those sushi cravings while nourishing both yourself and your baby with essential nutrients.
Let’s take a closer look at the types of sushi you can safely enjoy and the specific benefits each brings to the table.
Cooked Fish Rolls
Not all sushi is raw, and that’s great news!
Cooked fish rolls offer you a tasty way to indulge without the risks associated with raw fish.
Fish that’s been properly cooked is not only safe but also packed with nutrients.
These include omega-3 fatty acids, protein, and important vitamins and minerals that support your baby’s development.
So, worry not!
Here are some cooked fish sushi options that are both safe and beneficial.
Salmon Sushi Bake
Salmon is a superfood during pregnancy.
When cooked, it’s an excellent source of omega-3 fatty acids, which is important for your baby’s brain.
It also contains vitamin D, which supports bone health, and protein to help build your baby’s tissues and muscles.
Shrimp Nigiri
Shrimp is low in mercury and high in protein, making it another pregnancy-friendly sushi option.
It’s also a great source of selenium, which helps with thyroid function.
The B vitamins in it boost your energy levels and support your metabolism during pregnancy.
Tempura rolls, featuring deep-fried shrimp, are a crispy, safe, and satisfying choice.
Unagi (Eel) Nigiri
Cooked eel, or unagi, is a savoury and rich option that provides important nutrients.
It’s loaded with vitamins A and B12, which support vision, immunity, and red blood cell production.
Unagi is also high in omega-3s, contributing to your baby’s neural development.
Tuna (Canned Is Better) Maki
While raw tuna should be avoided due to mercury, cooked tuna (in moderation) is a great option.
It can provide a source of lean protein and DHA, an omega-3 fatty acid important for your baby’s brain.
Opt for canned light tuna over other varieties, as it has lower mercury levels.
As long as the fish or seafood in your sushi is thoroughly cooked, it’s a healthy and delicious way to get some much-needed nutrients for your pregnancy.
What About Raw Seafood?
Now, for the burning question: can you ever have raw seafood during pregnancy?
The answer, unfortunately, is no.
It’s best to avoid raw seafood entirely during pregnancy due to the risk of bacteria and foodborne illnesses.
The types of raw seafood typically enjoyed by many sushi enjoyers are fish, oysters, and squid.
But did you know eating these seafood raw can harbour harmful bacteria?
You might be risking you and your baby to:
These bacterias pose significant risks to both you and your developing baby.
Pregnant women are more vulnerable to foodborne illnesses because the immune system is naturally suppressed.
This makes it harder for the body to fight off infections.
According to ACOG, pregnant women exposed to listeriosis experience symptoms such as fever, backache, and headaches which often lead to diarrhoea.
Additionally, the effects on your baby can be more severe, resulting in foetal loss, preterm labour, neonatal sepsis, meningitis, and death.
Is It the Same Deal with Sashimi?
Likewise with raw fish, sashimi is a no-go.
For all the sashimi lovers out there, this might be disappointing, but when it comes to pregnancy, safety is key.
Sashimi consists of thinly sliced raw fish—typically salmon or tuna—served without rice.
As mentioned earlier, since it’s raw, it poses the same risks as other types of raw fish; exposure to harmful bacterias.
But wait.. isn’t sashimi frozen to a certain degree that makes it safe to consume?
Yeah, that might be the case, but even if fish has been previously frozen, it isn’t safe to eat raw seafood during pregnancy.
While freezing can destroy potentially harmful parasites, it doesn’t kill pathogens; the risk of bacteria remains.
Because of these risks, it’s safer to stick with cooked fish or other alternatives.
It’s not worth the gamble when your baby’s health is on the line.
Instead, opt for cooked alternatives or non-fish options, so you can enjoy your sushi without the worry.
Another thing to keep in mind is the risk of cross-contamination.
If you’re at a sushi restaurant, make sure the sushi chefs are keeping raw fish separate from cooked or vegetarian options to avoid any potential contamination.
Many reputable sushi places are well aware of this, but it doesn’t hurt to ask!
Not Just Raw Fish, But High Mercury Fish Too!
While you’re navigating what’s safe and what’s not, high-mercury fish is another area to be cautious about during pregnancy.
Fish like swordfish, shark, king mackerel, and tilefish are known to contain high levels of mercury.
Exposure to mercury can be harmful to your baby’s developing brain and nervous system.
Consuming these fish in large quantities during pregnancy can lead to developmental issues for your baby, so it’s best to avoid them altogether.
Get Creative with Non-Fish Sushi
Another way to get your sushi fix during pregnancy is to get creative with non-fish ingredients.
Sushi is so much more than just raw fish, and this is your chance to explore other delicious options that you might not have considered before.
- Egg (Tamago): Tamago sushi, made with sweetened egg omelette, is a popular choice in Japan and is completely safe during pregnancy. It’s a bit sweet, a bit savoury, and full of protein.
- Tofu (Inari): Tofu can be used in place of fish in sushi rolls, offering a plant-based protein option that pairs well with various sauces and veggies.
- Fruit sushi: For something totally different, try fruit sushi! Mango, kiwi, and even strawberries can make for fun and refreshing sushi rolls. It’s a dessert and a sushi roll all in one, what’s not to love?
They Even Have Vegetarian Sushi Options!
If you’re looking for vegetarian options or just not feeling like any of the options mentioned above, you’re in luck!
Vegetarian sushi rolls are also an option and are a fantastic alternative.
Packed with veggies, these rolls are bursting with vitamins, minerals, and fibre, all of which are essential for you and your baby’s health.
Plus, they’re light and refreshing, making them a great option if you’re battling morning sickness.
Here are some of the best veggie-filled rolls to try.
Cucumber Rolls
Crisp and hydrating, cucumber rolls are a refreshing choice that’s easy on the stomach.
It’s perfect for those days when you need something light.
Cucumbers are rich in vitamin K, which supports healthy blood clotting, and vitamin C, an immune-boosting antioxidant.
It’s a nice snack to munch on before you have a proper meal.
Avocado and Carrot Rolls
Avocados are one of the healthiest foods you can eat during pregnancy.
Rich in healthy fats, particularly omega-3 fatty acids, they support your baby’s brain development and keep your heart healthy.
Avocados are also high in folate, a vital nutrient that helps prevent neural tube defects in early pregnancy.
Carrots are also another veggie that works well in sushi and comes with many pregnancy benefits.
They’re rich in vitamin A and beta-carotene, which are essential for your baby’s vision and overall growth.
Carrots also provide fibre and vitamin C, making them a nutritious and satisfying addition to sushi.
Spinach or Seaweed Rolls
Leafy greens like spinach or seaweed (nori) add a boost of iron.
Iron helps prevent pregnancy-related anaemia, and calcium, which is vital for your baby’s growing bones and teeth.
These types of rolls are also loaded with folic acid.
It’s an important nutrient during pregnancy that supports the healthy development of your baby’s neural tube.
Since sushi is typically served with a wrapping of seaweed around it, you’d be simultaneously getting these benefits.
Not only does it add a crunchy texture, but since it’s versatile in addition to any sushi you can reap its nutrition easily.
Craving That Sushi Fix at Home?
If you’re not keen on the idea of eating out, why not make your own pregnancy-safe sushi at home?
You can control exactly what goes into your rolls, ensuring they’re safe and satisfying.
Here’s a simple idea to get you started.
To make a pregnancy-friendly sushi roll, combine avocado, cucumber, cooked shrimp, and cream cheese for a roll.
It’s creamy, crunchy, and totally safe to eat.
Roll it up with some sushi rice and nori, and you’ve got yourself a D.I.Y sushi feast!
Plus, making sushi at home is a fun activity you can enjoy with your partner or friends.
It’s a chance to get creative with your ingredients and make something that feels indulgent but is completely safe for you and your baby.
Don’t Forget the Wasabi and Soy Sauce!
Just because you’re avoiding raw fish doesn’t mean you have to skip the extras.
Wasabi and pickled ginger are safe to eat during pregnancy, and they add that extra kick of flavour we all love.
However, you may want to go easy on the soy sauce, as it’s high in sodium.
Too much salt can contribute to water retention and high blood pressure.
Try low-sodium soy sauce as a healthier alternative.
Enjoy Sushi without the Worry
The bottom line is, you don’t have to give up sushi entirely just because you’re pregnant.
By sticking to cooked fish, vegetarian options, and being mindful of raw seafood and high-mercury fish, you can still enjoy your sushi nights guilt-free.
The key is moderation and choosing sushi that’s safe for you and your growing baby.
Remember, pregnancy is about balance, and you don’t have to deprive yourself of the foods you love.
So, grab your chopsticks and dig in!
Sushi is still on the menu—just a little bit differently than before.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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