you're staring at a menu. your friend just ordered a spicy tuna roll. and now you're doing that thing where you pretend to study the menu while frantically trying to remember what the internet said about raw fish.
let's clear this up.
the short answer
cooked sushi is totally fine. raw sushi is where it gets complicated.
what the experts say
the FDA and ACOG (the American College of Obstetricians and Gynecologists) both recommend avoiding raw fish during pregnancy. the concern isn't the fish itself — it's the small risk of parasites and bacteria like listeria that can be more dangerous during pregnancy because your immune system is slightly suppressed.
but here's what often gets lost: cooked sushi is perfectly safe. that means shrimp tempura rolls, california rolls (imitation crab is cooked), eel/unagi (always cooked), fully cooked salmon rolls, and veggie rolls are all fine.
what about the fish itself?
even outside of sushi, fish is actually recommended during pregnancy. the FDA and ACOG suggest eating 2-3 servings of low-mercury fish per week for the omega-3s, which support your baby's brain development. good options: salmon, shrimp, tilapia, cod, and sardines.
the ones to avoid (high mercury): shark, swordfish, king mackerel, tilefish, and bigeye tuna.
the bottom line
you don't need to avoid sushi restaurants entirely. order the cooked rolls, enjoy the edamame, and skip the sashimi platter for now. your baby is going to be fine.
and if you accidentally ate a piece of raw salmon before you knew you were pregnant? take a breath. the actual risk is very low. your body is more resilient than the internet makes it sound.
sources: FDA food safety guidelines for pregnant women, ACOG committee opinion on nutrition during pregnancy