Can You Eat Raw Fish When Pregnant?
Reviewed against NHS foods-to-avoid guidance · Updated September 2026
Nutritional data sourced from USDA FoodData Central and Public Health England. Always consult a registered dietitian for personal dietary advice.
Raw fish is OK in pregnancy only if it has been frozen first, which kills parasites. Avoid raw shellfish and cold-smoked fish.
Why is raw fish a concern in pregnancy?
The NHS says raw fish (as in sushi or sashimi) is fine during pregnancy provided it has been frozen beforehand — freezing kills the parasitic worms that raw fish can occasionally contain. Shop-bought sushi in the UK uses pre-frozen fish. The exceptions are raw shellfish (avoid — bacteria and viruses) and cold-smoked or cured fish like smoked salmon or gravlax (avoid unless cooked — listeria).
You can also check the calorie content of raw fish alongside its safety information. Also check medication safety during pregnancy if you're managing any conditions.
The exception
In restaurants, ask whether the fish was frozen first. When in doubt, choose cooked fish.
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Pregnancy essentials
Pregnancy multivitamin
The NHS advises 400µg of folic acid daily — easiest as one daily tablet.
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Cooked through means 75°C in the middle — a probe ends the guesswork.
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Want to know exactly what's in your food? Our ingredient checker covers E-numbers, allergens and vegan status.
More pregnancy essentials
Baby-safe food thermometer
Useful for pregnancy cooking checks and later for baby food.
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Common questions
Can I eat raw fish in the first trimester?
The same freeze-first rule applies throughout pregnancy.
Is a small amount of raw fish OK during pregnancy?
The freezing history, not the amount, is what matters.
I accidentally ate raw fish while pregnant — what should I do?
The risk from a single serving of unfrozen raw fish is low. Speak to your midwife or GP if you develop stomach symptoms.
Is cooked raw fish safe in pregnancy?
Cooked fish is always the simplest safe option in pregnancy.
Related answers
Primary source: NHS foods-to-avoid guidance.
The information on 247foodcheck.com is compiled from official public guidance (NHS, Food Standards Agency, USDA/FDA FoodKeeper) and is provided for general information only. It is not medical advice and does not replace guidance from your midwife, GP, health visitor or other qualified professional. When in doubt, throw it out — and if you feel unwell after eating something, contact NHS 111 or your doctor.