Pregnancy Tools

Can I Eat This While Pregnant?

Take a breath, most cravings are just fine. Type any food or drink below for a quick safe, limit, or avoid answer, with the reason why.

Pregnancy Food Safety, at a Glance

A quick reference for common foods and drinks. Based on ACOG, FDA, and CDC guidance.

⛔ Best to avoid

Sushi (raw fish)

Raw fish risks listeria/parasites; cooked or veggie sushi (California roll, eel) is SAFE

Sashimi / ceviche / raw oysters

Raw/undercooked seafood; listeria and bacteria risk

Shark, swordfish, king mackerel, tilefish, marlin, orange roughy, bigeye tuna

Highest-mercury fish; mercury harms fetal brain/nervous system

Smoked / refrigerated fish (lox, smoked salmon)

Listeria risk unless cooked into a dish to 165F

Pate / meat spreads (refrigerated)

Listeria risk; canned/shelf-stable pate is SAFE

Raw or undercooked meat / poultry

Toxoplasma, salmonella, E. coli; cook beef/pork to 145F, ground to 160F, poultry to 165F

Rare steak

Undercooked beef; cook to at least 145F with a rest

Brie, Camembert, blue cheese, queso fresco/blanco (soft)

If unpasteurized/raw-milk -- listeria risk; pasteurized versions are SAFE

Unpasteurized (raw) milk

Listeria, E. coli, salmonella; only drink pasteurized milk

Unpasteurized juice / fresh cider

E. coli/listeria; pasteurized juice is SAFE

Alcohol (wine, beer, spirits)

No known safe amount; risk of fetal alcohol spectrum disorders

Raw / undercooked eggs

Salmonella risk; cook until yolk and white are firm (160-165F)

Homemade Caesar dressing, raw cookie dough, homemade eggnog, hollandaise

Contain raw egg -- salmonella; pasteurized-egg versions are SAFE

Raw flour / raw dough / batter

E. coli risk from uncooked flour; only eat baked/cooked

Raw sprouts (alfalfa, bean, clover, radish)

Bacteria thrive in sprouting; cook until steaming hot

Pre-made deli salads (coleslaw, potato, tuna, chicken, egg salad)

Listeria risk from store deli; homemade is SAFE

Unwashed fruits and vegetables

Toxoplasma/listeria on surface; wash thoroughly under running water

Pre-cut melon left out >2 hours

Listeria can grow on cut surface; eat fresh or refrigerate

Raw shellfish (raw oysters, clams)

Vibrio/norovirus/listeria; must be fully cooked

⚠️ Limit / use caution

Albacore / white tuna, yellowfin tuna

FDA 'Good Choice'; limit to 1 serving (4 oz) per week due to mercury

Deli meat / lunch meat / cold cuts

Listeria risk; only eat if heated until steaming hot (165F)

Hot dogs

Same as deli meat; heat until steaming hot before eating

Liver / pate (vitamin A)

Very high vitamin A (retinol) can cause birth defects; small amounts only

Coffee

Keep caffeine under 200 mg/day (about one 12-oz cup); excess linked to miscarriage/low birth weight

Black / green tea

Contains caffeine; counts toward the 200 mg/day limit

Herbal tea

Not all herbs are studied/safe; check with provider, avoid unverified blends

Leftovers / refrigerated ready-to-eat foods

Reheat to steaming hot (165F) to kill listeria

High-vitamin-A supplements / cod liver oil

Excess retinol risks birth defects; use prenatal as directed

Game meat (venison, etc.)

Cook thoroughly; avoid lead-shot meat

Caffeinated matcha

Concentrated caffeine; counts toward 200 mg/day

✅ Generally safe

Cooked low-mercury fish (salmon, shrimp, cod, tilapia, catfish, pollock, sardines)

Eat 8-12 oz (2-3 servings) per week; cook to 145F

Canned light tuna

FDA 'Best Choice', low mercury; 2-3 servings/week

Shrimp

Low-mercury 'Best Choice'; cook until opaque

Feta

Safe if made from pasteurized milk (most US grocery feta is); avoid raw-milk feta

Mozzarella, cottage cheese, cream cheese, ricotta, string cheese

Safe when made from pasteurized milk

Hard cheeses (cheddar, swiss, parmesan, gouda)

Low listeria risk, pasteurized

Well-washed fruits and vegetables

Important source of nutrients and folate; rinse before eating

Cooked beans, lentils, tofu

Good plant protein, no special risk

Peanuts / nuts / nut butter

No need to avoid unless personally allergic; good protein/fat

Honey

Safe for you during pregnancy. Just remember, babies under 1 should never have honey (infant botulism risk).

Cooked shellfish (crab, clams, mussels, scallops, lobster)

Low-mercury 'Best Choices'; cook until shells open / opaque

Artificial sweeteners (aspartame, sucralose, stevia)

Considered safe in moderation; avoid only if you have PKU (aspartame)

Fish sticks -- choose low-mercury cooked fish

Verify it's a low-mercury species, fully cooked

Chocolate

Fine; note dark chocolate adds to daily caffeine total

Cooked eggs / pasteurized egg products

Fully cooked or pasteurized eggs are a safe protein source

Yogurt (pasteurized)

Good calcium/protein; ensure made from pasteurized milk

Common Questions

How do I know if a food is safe during pregnancy?

Type the food into the checker above for a quick safe, limit, or avoid answer with the reason. Our verdicts follow ACOG, FDA, and CDC guidance. When a food is not listed or you are unsure, ask your Garden OB/GYN provider.

Why are some cooked foods safe but raw ones are not?

Many pregnancy food risks come from bacteria and parasites like listeria, salmonella, and toxoplasma that thorough cooking destroys. That is why cooked sushi rolls, cooked eggs, and steaming-hot deli meat are safer than their raw or cold versions.

How much caffeine is safe during pregnancy?

Most guidelines suggest keeping caffeine under about 200 mg per day, roughly one 12-ounce cup of coffee. Remember that tea, soda, and chocolate add to your daily total.

Is any amount of alcohol safe?

No amount of alcohol is known to be safe in pregnancy, so it is best avoided. If you have questions, talk with your Garden OB/GYN provider.

Sources & References

Every verdict above follows these trusted public-health and medical authorities. Tap any source to read the original guidance.

This checker is for general education and is not medical advice. It summarizes guidance from the sources above, which can change, and individual situations vary, so please confirm with your Garden OB/GYN provider.

Questions about your pregnancy diet?

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