Cutting out raw fish during pregnancy is a big sacrifice for some sushi lovers. Thankfully, you can continue to indulge your seafood cravings with delicacies ranging from shrimp tempura to California rolls. Here's what you need to know before joining your pals for a night at the sushi restaurant or sitting down for a home-cooked sushi meal. There are more than a few options on the menu you can still enjoy. 

Can I eat raw sushi while pregnant?

The American College of Obstetricians and Gynecologists (ACOG) says it's better to be safe than sorry until your baby's been delivered.[1] Steer clear of any seafood that hasn't been cooked fully, including fish sashimi and raw fish rolls, due to the potential for foodborne illness. Seafood can remain a staple in your diet, though — fish is safe as long as you cook it through. (Stay away from anything seared.) 

One particularly significant threat, listeria, is a bacteria that's a danger to you and your baby's health.[2] You can contract listeriosis — an illness caused by eating foods contaminated with listeria — from other uncooked foods, like meat and eggs, as well as from unpasteurized dairy products. 

Symptoms of listeriosis can vary. Cases are often asymptomatic and may not arise right away, but you may feel like you have the flu. If you suspect you've contracted a case of listeriosis, call a doctor. Although you're far more susceptible to listeriosis during pregnancy, reported cases are rare. 

Can I eat cooked sushi while pregnant?

Yes! Cooked fish — including cooked sushi — is an excellent, protein-rich option during pregnancy that comes packed with omega 3s. Eating fish is a great way to help your baby develop, nurture your neurological health and combat heart disease, and it could even decrease the likelihood that you'll deliver before you're due. 

According to the Food and Drug Administration (FDA), your weekly fish and shellfish intake should hover around 8 to 12 ounces when you're pregnant, and a morsel of shrimp tempura can help you on your way to meeting that goal.[3]

Watch out for fish with a higher mercury content. The FDA advises that you limit mercury consumption during pregnancy — the heavy metal is linked to birth defects and nervous system damage. On a typical sushi menu, fish to skip over includes bigeye tuna and swordfish, while cooked wild salmon is considered a safer pick. If in doubt, consult the FDA's guidelines. 

Can I eat shrimp while pregnant?

As long as your shrimp is cooked, go for it! Shrimp has plenty of iron, a mineral that will serve you well when you're expecting. 

Other crustaceans and shellfish like clams, lobster, crab, scallops and oysters are also acceptable options when they're cooked. They're only counted among the handful of foods you should avoid during pregnancy when they're raw.

Can I eat seaweed while pregnant?

You can't go wrong with seaweed, whether it's served as a seaweed salad, as an ingredient in your miso soup or as the wrapping around a cucumber roll. Seaweed contains tons of iodine, an important mineral during pregnancy, along with omega-3 fatty acids.

Bonus points if you pair your seaweed salad with edamame and a dish with avocado. Edamame is packed with healthy protein and fat, while avocado can help you meet your daily need for folate, which allows babies to grow properly and reduces the risk of neural tube defects.[4]

Sushi you can eat while pregnant

If you're unsure what to order, ask a staff member to guide you through the ingredients in a dish to help you make a decision. There's likely plenty you can enjoy.

Here are a few common menu items that get the green light:

  • Any cooked fish roll (opt for fish with a lower mercury content, like salmon, and avoid seafood with a higher mercury content, like swordfish, tilefish and bigeye tuna)
  • Tempura and tempura rolls
  • California rolls
  • Cucumber rolls
  • Avocado rolls
  • Edamame
  • Seaweed salad
  • Miso soup

I ate raw fish while pregnant — what should I do?

First of all, don't panic! If you can't shake your concern, phone your doctor to check in. Overall, the risk is low. Chances are you're fine, but it's still a good idea to notify him or her, especially if you experience any flu-like symptoms.

Pregnancy is a time to indulge in foods you enjoy and make nutritional choices that make you feel your best, and you're unlikely to contract an illness from your dinner. Give yourself a pat on the back for choosing cooked sushi — it's rich with nutrients for you and your baby. 

It won't be long before you have free rein over the menu, too. As long as you monitor your mercury intake, you can eat raw sushi while you're breastfeeding. Just think how delectable that first postpartum bite of sashimi will be!