GUIDE
Foods to Avoid During Pregnancy
Most foods are safe during pregnancy, but a few categories carry real risks — raw fish, deli meats, unpasteurized dairy, high-mercury fish, and alcohol.
This is your one-stop reference for what to skip, what to limit, and what's totally fine.
Be prepared from day one
The Short Answer
Most food is perfectly safe during pregnancy. The short list of things to actually avoid comes down to a few key risk categories: raw or undercooked animal products, high-mercury fish, unpasteurized dairy, and alcohol. Everything else is either safe or safe with minor modifications.
This guide is your master reference. Below you'll find every major food category with clear guidance on what's safe, what to skip, and what just needs a small adjustment. Each section links to a detailed individual guide if you want to go deeper.
Generally Safe During Pregnancy
- Cooked seafood — shrimp, salmon, tilapia, cod, and crab are all safe when cooked to 145°F
- Pasteurized dairy — milk, yogurt, cream cheese, hard cheeses, and pasteurized soft cheeses
- Well-cooked eggs — scrambled, hard-boiled, or in baked goods where eggs are fully set
- Washed fruits and vegetables — rinse thoroughly under running water before eating
- Lean meats and poultry — cook to safe internal temperatures (165°F for poultry, 145°F for whole cuts)
- Commercial mayonnaise and dressings — made with pasteurized eggs
- Pasteurized juice — shelf-stable and most refrigerated brands
- Honey — safe for pregnant women (only unsafe for babies under 12 months)
Always consult your healthcare provider if you have specific dietary concerns or restrictions.
Foods to Avoid or Limit
- Raw or undercooked fish — sushi with raw fish, sashimi, raw oysters, ceviche
- High-mercury fish — shark, swordfish, king mackerel, tilefish, bigeye tuna, marlin
- Raw or undercooked meat — rare steak, steak tartare, raw ground beef
- Deli meats and hot dogs — unless heated to steaming hot (165°F) to kill listeria
- Unpasteurized dairy — raw milk, some soft cheeses made from raw milk
- Raw eggs — homemade Caesar dressing, raw cookie dough, homemade mayo, eggnog
- Alcohol — no safe amount during pregnancy per ACOG and CDC
- Unpasteurized juice — including fresh-squeezed from juice bars
- Raw sprouts — alfalfa, clover, mung bean, and radish sprouts
These guidelines are based on ACOG, FDA, and CDC recommendations.
Seafood: What's Safe and What's Not
Seafood is one of the most confusing categories for pregnant people, but the rules are straightforward: eat cooked, low-mercury fish 2-3 times per week. Avoid raw fish and high-mercury species.
Salmon is one of the best choices — low in mercury and packed with omega-3 fatty acids that support your baby's brain development. Shrimp is another excellent low-mercury option.
Tuna requires a bit more care — canned light tuna is lower in mercury than albacore, and you should limit intake to 2-3 servings per week. Crab and lobster are safe when fully cooked.
Sushi made with cooked fish or vegetables is fine. Raw fish rolls are not.
For a detailed breakdown of mercury levels by fish species, see our mercury in fish guide.
Dairy and Cheese
The key question with dairy is pasteurization. Pasteurized dairy products are safe across the board. The risk with unpasteurized dairy is listeria, a bacteria that pregnant people are 10 times more likely to contract than the general population.
Cream cheese is almost always pasteurized and safe. Feta and soft cheeses like brie and camembert are safe when made from pasteurized milk — check the label.
For more on why this matters, see our listeria and pregnancy guide.
Meat, Eggs, and Deli Products
Cook all meat to safe internal temperatures. The main risk with undercooked meat is toxoplasmosis and salmonella.
Deli meats and hot dogs carry a specific listeria risk because they're pre-cooked and then stored at refrigerator temperatures where listeria can grow. Heat them until steaming hot (165°F) before eating.
Eggs are safe and nutritious when fully cooked. Avoid preparations with runny or raw eggs. Commercial mayonnaise is made with pasteurized eggs and is safe.
Beverages
Caffeine should be limited to 200mg per day — about one 12-ounce cup of brewed coffee. This includes all sources: coffee, tea, soda, energy drinks, and chocolate.
Alcohol has no safe amount during pregnancy according to every major health organization. Even small amounts can affect fetal development.
Herbal teas vary widely — ginger and peppermint tea are generally considered safe, while some herbal teas should be avoided.
Common Myths Debunked
Pineapple does not cause miscarriage — this is a persistent myth with no scientific basis. It's a nutritious fruit that's safe throughout pregnancy.
Honey is safe for pregnant women. The botulism risk applies only to infants under 12 months.
Spicy food is safe during pregnancy. It may worsen heartburn in later trimesters but poses no risk to your baby.
Building a Healthy Pregnancy Diet
Knowing what to avoid is only half the picture. For guidance on what to prioritize, see our best foods for pregnancy guide, our pregnancy superfoods guide, and our trimester-by-trimester meal plan.
The most important nutrients during pregnancy are folate, iron, calcium, protein, omega-3 fatty acids, and choline. A varied diet with plenty of vegetables, fruits, lean proteins, whole grains, and healthy fats will cover most of your needs — with a prenatal vitamin filling the gaps.
This guide is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider with any questions about your pregnancy.
