Muka · Pregnancy guide
Is Salmon Safe During Pregnancy?
Updated June 2026 · based on NHS and official food-safety guidance
Salmon cooked all the way through (steaming hot, or 145°F / 63°C in the US) is one of the best fish you can eat while pregnant: it is low in mercury and rich in omega-3s for your baby's brain and eyes. Because it is an oily fish, the NHS asks you to keep to no more than 2 portions a week (around 140g each) due to low-level pollutants, while the FDA and ACOG encourage 2 to 3 servings (8 to 12 oz total) of lower-mercury fish weekly. The risks come from raw salmon (sushi, sashimi) and ready-to-eat cold-smoked salmon, which the NHS and FDA advise avoiding unless cooked until piping hot, because they can carry Listeria or parasites.
Salmon is one of the foods health bodies most want you to eat in pregnancy, so the headline is reassuring: cooked salmon is safe, nutritious and recommended. The nuances are simple once you know them. Cook it through and it is a clear yes. Keep portions sensible because salmon is an oily fish. And avoid raw salmon and ready-to-eat cold-smoked salmon (lox, gravlax) unless they have been cooked until steaming hot. Below you will find exactly what the NHS, FDA, CDC and ACOG say for the UK and US, broken down by type, so you can scan your plate and decide with confidence. For a specific product, the Muka app gives you a verdict in 3 seconds by barcode scan or photo.
Which types of salmon are safe in pregnancy?
| Type of salmon | Verdict | Why |
|---|---|---|
| Cooked salmon (baked, grilled, pan-fried, steaming hot) | Safe | Fully cooked salmon is safe and recommended. Cooking to steaming hot, or 145°F (63°C) in the US, kills Listeria and parasites. Salmon is low in mercury and on the FDA's Best Choices list, and ACOG suggests it as a good fish to eat. |
| Canned or shelf-stable salmon | Safe | Canned and shelf-stable salmon is cooked during processing and is safe in pregnancy. The FDA treats canned and shelf-stable smoked seafood as OK to eat, and tinned salmon is a handy low-mercury source of omega-3s and protein. |
| Salmon, more than 2 portions of oily fish a week | In moderation | Salmon is an oily fish, so the NHS advises no more than 2 portions (about 140g each) a week because of low-level pollutants like dioxins and PCBs. The FDA frames this as 2 to 3 servings, or 8 to 12 oz, of lower-mercury fish weekly. Cooked salmon is fine; just keep within the weekly limit. |
| Cold-smoked salmon / lox / gravlax (ready-to-eat from the fridge) | Avoid | Ready-to-eat cold-smoked salmon is not cooked and carries a Listeria risk. The NHS lists cold-smoked and cured fish (smoked salmon, gravlax, including in sushi) among foods to avoid unless cooked until steaming hot, and the FDA says don't eat refrigerated lox, nova-style or smoked seafood unless cooked into a dish reaching 165°F (74°C). Cooked into a hot quiche or pasta it is fine. |
| Raw salmon (sushi, sashimi, poke, ceviche, tartare) | Avoid | Raw or undercooked salmon can carry Listeria and parasites. The FDA and ACOG advise avoiding all raw fish in pregnancy, and the NHS allows sushi only if the fish has been cooked thoroughly or commercially frozen first. Choose a cooked-salmon roll instead. |
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Download Muka on the App StoreFrequently asked questions
How much salmon can I eat per week while pregnant?
Salmon is an oily fish, so the NHS recommends no more than 2 portions a week, roughly 140g per portion, because of low-level pollutants. In the US, the FDA and ACOG suggest 2 to 3 servings, or 8 to 12 ounces total, of lower-mercury fish like salmon each week as a healthy amount.
Does salmon have too much mercury for pregnancy?
No. Salmon is one of the lowest-mercury fish and sits on the FDA's Best Choices list, so it is encouraged rather than restricted for mercury. The fish you avoid for mercury are large predators like shark, swordfish, marlin, king mackerel and tilefish, not salmon, which is actively recommended cooked.
Can I eat smoked salmon while pregnant?
It depends on the type. The NHS and FDA advise avoiding ready-to-eat cold-smoked salmon (lox, gravlax) because it is uncooked and can carry Listeria, unless it is cooked until steaming hot. Canned or shelf-stable smoked salmon, or smoked salmon cooked into a hot dish, is considered safe.
Is cooked salmon safe in pregnancy?
Yes. Salmon cooked until steaming hot all the way through, or to 145°F (63°C) in the US, is safe and one of the best fish for pregnancy. Thorough cooking destroys Listeria and any parasites, and salmon delivers omega-3 fats and protein that support your baby's brain and eye development.
I ate raw or cold-smoked salmon before I knew, should I worry?
Try not to panic. Listeria infection from fish is rare, and most people who eat a little raw or cold-smoked salmon have no problems at all. Watch for symptoms such as fever, chills, aches or a flu-like feeling over the next few weeks, and contact your midwife or doctor if you feel unwell or are worried.
Sources
- NHS — Foods to avoid in pregnancy: nhs.uk
See also: how Muka works, the pregnancy food scanner that answers “can I eat this while pregnant?”.