Egspect
Free pregnancy tool

Pregnancy safe foods

Look up common foods before you order—then follow your clinician's advice.

Direct answer: search a food to see whether common pregnancy food-safety guidance treats it as usually OK, needing extra care, better avoided, or something to ask your clinician about. Pair this with the water intake calculator and pregnancy nutrition essentials.

Pasteurized hard cheese (cheddar, Swiss)

Usually OKDairy

Choose pasteurized milk products.

Pasteurized soft cheese (labeled pasteurized)

Usually OKDairy

Check the label for pasteurized milk.

Unpasteurized soft cheese (brie, feta if raw-milk)

Better avoidDairy

Listeria risk unless made with pasteurized milk and labeled as such.

Unpasteurized milk or juice

Better avoidDairy

Choose pasteurized versions only.

Yogurt made with pasteurized milk

Usually OKDairy

Confirm pasteurization on the label.

Salmon, shrimp, pollock, catfish, canned light tuna

Usually OKFish

Cook thoroughly; FDA/EPA suggest 8–12 oz lower-mercury fish weekly.

Shark, swordfish, king mackerel, tilefish, bigeye tuna

Better avoidFish

Higher mercury—avoid during pregnancy.

Raw fish / sushi / sashimi / ceviche

Better avoidFish

Parasite and bacteria risk when raw.

Refrigerated smoked seafood (lox)

Better avoidFish

Avoid unless cooked in a hot dish such as a casserole.

Deli meats / cold cuts (cold)

With careMeat

Reheat until steaming hot (165°F / 74°C) before eating.

Hot dogs (cold)

With careMeat

Reheat until steaming hot before eating.

Fully cooked meat and poultry

Usually OKMeat

Cook to safe internal temperatures; avoid pink undercooked meat.

Refrigerated pâté or meat spreads

Better avoidMeat

Listeria risk in refrigerated ready-to-eat spreads.

Premade deli salads (chicken, tuna, ham)

Better avoidPrepared

Higher Listeria risk in premade deli salads.

Raw or undercooked eggs

Better avoidEggs

Cook eggs until yolks and whites are firm; avoid raw batter.

Pasteurized egg dishes cooked through

Usually OKEggs

Cook thoroughly.

Washed fruits and vegetables

Usually OKProduce

Rinse under running water; scrub firm produce.

Raw sprouts

Better avoidProduce

Higher risk of foodborne bacteria.

Leftovers reheated steaming hot

With carePrepared

Reheat thoroughly and store leftovers promptly.

Herbal teas / supplements

Ask your clinicianDrinks

Safety varies widely—ask your clinician before using herbal products.

Alcohol

Better avoidDrinks

No known safe amount during pregnancy.

Coffee / caffeine

With careDrinks

Many guidelines suggest limiting total caffeine; ask your care team for your limit.

Honey (for the pregnant person)

Usually OKSweets

Honey is generally fine for adults; do not give honey to infants under 12 months.

Liver in large amounts

With careMeat

Very high vitamin A; ask your clinician about frequency and portion size.

Guidance summarized from common FDA / FoodSafety.gov pregnancy food-safety themes. Local advice and your clinician's instructions always come first.

Why food safety changes in pregnancy

Pregnancy can increase vulnerability to foodborne illness. Listeria and some other pathogens are a particular concern because they can affect the pregnancy even when symptoms feel mild. That is why pasteurization, thorough cooking and careful handling of ready-to-eat refrigerated foods show up so often in official guidance.

Read more nutrition context in pregnancy nutrition essentials, and check FDA food safety for moms-to-be.

Common questions

Can I eat soft cheese while pregnant?

Soft cheeses made with pasteurized milk are generally considered acceptable when labeled pasteurized. Avoid unpasteurized soft cheeses because of Listeria risk.

Is sushi safe in pregnancy?

Raw fish sushi and sashimi are generally avoided because of parasite and bacteria risk. Cooked seafood options may be different—ask your clinician for your situation.

Can I eat deli meat while pregnant?

Many food-safety guides say to reheat deli meats and hot dogs until steaming hot before eating, or avoid them cold.

How much fish is recommended?

U.S. FDA/EPA advice commonly suggests 8–12 ounces per week of lower-mercury fish choices, while avoiding higher-mercury species.