Can Pregnant Women Eat Salmon: Your Safe Foods Guide

Pregnancy raises many questions, such as: Can pregnant women eat salmon? Is it OK to eat smoked fish, or can I eat eggs benedict while I'm pregnant? If you live in the South Denver area and are pregnant, you might wonder whether shopping at the local Highlands Ranch farmer's market is OK.

Tips for Eating Healthy While Pregnant

To help answer a few of those questions about what you can and can't eat while pregnant, Lauren Kauvar, MD, a Littleton OBGYN with AHMG OBGYN at Littleton, provided this quick rundown of foods to avoid.

“When you learn that you’re expecting a baby, you quickly realize that while this time is exciting, it brings a lot of changes to your body,” Dr. Kauvar says. “One of the less obvious changes is to the immune system, making pregnant women and their developing babies more susceptible to some foodborne illnesses.”

These illnesses can be serious and, in the worst case, lead to miscarriage or premature delivery. Foodborne illnesses such as listeria and toxoplasma gondii can affect the fetus even if the mother doesn't have any symptoms at all.

Because foodborne illnesses and their potentially life-threatening effects can often be prevented, we think it's important to empower expecting women with this important list of foods to avoid during pregnancy.

Can Pregnant Women Eat Salmon?

Cooked salmon and other fish can be a good source of high-quality protein, minerals and vitamins, but some can be harmful if consumed during pregnancy.

According to foodsafety.gov, all seafood should be cooked to 145°F as a general measure. Raw seafood should also be avoided because it can contain parasites or bacteria, including listeria, that can sicken pregnant women and put their unborn babies at risk.

Avoid These Raw Seafoods if Pregnant:

• Sushi and sashimi
• Raw Oysters, clams and scallops
• Ceviche

Is Eating Smoked Salmon if You're Pregnant OK?

Pregnant women should be very cautious when it comes to refrigerated smoked seafood such as salmon, trout, whitefish, cod, tuna, or mackerel because they can also contain listeria.

Pregnant women are advised to avoid all refrigerated smoked seafood unless cooked to an internal temperature of 165°F. Pregnant women can, however, eat smoked seafood that is canned or shelf-stable.

Avoid Smoked Seafood Labeled Like This if Pregnant

• Nova-style
• Lox
• Kippered
• Smoked
• Jerky

Can Pregnant Women Eat Unpasteurized (Raw) Milk, Cheese and Other Milk Products?

Shopping at the Highlands Ranch farmer's market might seem like a very healthy thing to do (and it can be), but Dr. Kauvar recommends avoiding unpasteurized milk products during pregnancy.

This is because they can contain harmful bacteria such as campylobacter, E. coli, listeria, salmonella and even the bacteria that causes tuberculosis. Pregnant women should only consume pasteurized milk and milk products, which is a process that kills harmful bacteria.

Soft, Unpasteurized Cheeses Pregnant Women Should Avoid:

• Brie
• Feta
• Camembert
• Roquefort
• Queso Blanco
• Queso fresco

If one of the soft cheeses listed above is labeled "made with pasteurized milk," it is OK to eat when pregnant. When in doubt, substitute a soft cheese for a hard one, like cheddar or Swiss.

Are Raw Eggs OK to Eat While Pregnant?

You might be surprised at the common foods containing raw eggs. This is problematic because raw and undercooked eggs may contain salmonella.

All eggs should be cooked until the yolks and whites are firm to kill any lurking bacteria. If you are making a dish containing eggs, cook it to 160°F. If you want to eat a dish containing raw or lightly cooked eggs, make sure they are pasteurized.

Foods with Raw Eggs That Pregnant Women Should Avoid:

• Homemade eggnog
• Raw batter or baking dough
• Homemade Caesar salad dressing
• Tiramisu
• Eggs Benedict
• Homemade ice cream
• Homemade hollandaise sauce

Can I Eat Deli Sandwiches or Salads While Pregnant?

If you need to arrive early enough to make it to the trailhead, grabbing something to go to the grocery store can be tempting. Unfortunately, that quick grab-and-go lunch option of a deli sandwich or tuna salad is a no-go while pregnant. This is because they can contain listeria.

Premade Deli Salads Pregnant Women Should Avoid:

• Ham salad
• Chicken salad
• Seafood salad
• Tuna salad

Deli Meats Pregnant Women Should Avoid:

• Hot dogs
• Deli meats
• Cold cuts
• Fermented or dry sausage
• Any other deli-style meat and poultry
• Refrigerated pâtés or meat spreads (unless it’s in a can, jar or sealed pouch)

If you are in a bind and need to eat a deli-prepared meal, one way to reduce your chances of a foodborne illness is to reheat hot dogs or deli meats until they are steaming hot or 165°F. The heat can kill listeria and make the deli or meat safer.

Can Pregnant Women Drink Kombucha?

We know Littleton women love their kombucha, but unfortunately, authentic kombucha is not pasteurized, so it's not safe to consume while pregnant. Pregnant women should avoid all unpasteurized juices and cider, even if they are fresh-squeezed. Believe it or not, these drinks can contain E. coli and other harmful germs.

A pasteurized version is a safer choice. If you must drink unpasteurized juice, bring it to a rolling boil for at least a minute before drinking it.

Are There Any Vegetables Pregnant Women Should Avoid?

Although packed with nutrients, raw or undercooked sprouts can contain E. coli or salmonella. All sprouts should be cooked thoroughly before eating them while pregnant.

Raw Sprouts Pregnant Women Should Avoid:

• Alfalfa
• Clover
• Mung bean
• Radish

Can I Eat My Medium-Rare Steak While Pregnant?

It's always better to avoid caution with meat and poultry and cook your meats to "done" because they can contain E. coli, salmonella, campylobacter or Toxoplasma gondii. Make sure that all meat and poultry are cooked thoroughly and checked with a food thermometer to ensure that they reach the USDA-recommended safe minimum internal temperature.

Follow these tips from the Centers for Disease Control and Prevention (CDC) to reduce your chances of contracting toxoplasmosis from eating meat.

• Cook meat to the USDA-recommended minimum safe internal temperature.
• Before cooking, freeze meat for several days at sub-zero (0 °F) temperatures.
• Wash cutting boards, dishes, counters and utensils with hot, soapy water after contact with raw meat, poultry, seafood or unwashed fruits or vegetables.
• Wash hands with soap and water.

Cookie Dough’s Got to Go

It can be tempting to go after that spatula dripping with brownie batter, but you can't see the potential E. coli from flour or salmonella from raw eggs that could make you or your baby sick. Make sure any batter-based baked good is thoroughly cooked before eating it.

Back to the original question: Can a pregnant woman eat salmon? Yes, as long as it is cooked thoroughly. For the foods we just crossed off your midnight snack list, let's look on the bright side: The list of foods you can eat during pregnancy is much longer than the ones to avoid!

If you’re looking for more advice on what you can eat during pregnancy — or the best nutritional advice before and after pregnancy — schedule an appointment with one of our Littleton OB/GYNs by calling our front desk at 720-922-6240. We are accepting new patients and can typically see you the same week you call, with same-day OB/GYN appointments often available.