Can I eat salmon while pregnant?

Safe

Cooked salmon is a pregnancy superfood — FDA 'Best Choice', 2–3 servings/week. Skip raw salmon (lox, sashimi).

Medically reviewed by Dr. Example, OB-GYN, MD Last reviewed: January 15, 2025Editorial process

What's safe

Cooked salmon — baked, grilled, pan-seared, poached (internal temp 145 °F)
Canned salmon (pasteurized)
Fully-cooked smoked salmon in a cooked dish (e.g. salmon quiche baked through)

What to avoid

Raw salmon — sushi sashimi, poke
Cold-smoked salmon / lox (not cooked — listeria risk)
Undercooked salmon (translucent center)

Sources & citations

Every verdict on this page is grounded in an authoritative source. If you spot outdated guidance, email [email protected].

Advice About Eating Fish (FDA / EPA joint advisory)
U.S. Food and Drug Administration
Pregnancy and fish: What's safe to eat?
Mayo Clinic
Healthy Eating During Pregnancy (FAQ)
American College of Obstetricians and Gynecologists (ACOG)

Frequently asked questions

Is salmon the best fish for pregnancy?

Salmon is on the FDA's 'Best Choices' list — low mercury, high in DHA omega-3s, and high in protein. It's one of the most-recommended fish for pregnancy.

Can I eat smoked salmon while pregnant?

Cold-smoked lox — no, listeria risk. Hot-smoked salmon or smoked salmon cooked into a dish (e.g. baked quiche) — yes.

Track your meals with SafeBites

Get a personalized pregnancy meal plan using only foods you can tolerate. Free to start — no credit card.

More foods to check

Sushi Tuna Shrimp Smoked Salmon Swordfish Mackerel Raw Oysters Brie Feta Blue Cheese Goat Cheese Unpasteurized Milk

This page is informational only and is not medical advice. Always consult your OB-GYN, midwife, or registered dietitian about your specific pregnancy nutrition questions — particularly if you have gestational diabetes, food allergies, or other complications.