Foods to avoid in pregnancy, and the ones you can enjoy
Most of the list comes down to two risks, listeria and mercury, and a single habit: heat it until it is steaming hot.
Updated October 13, 2026 · sources checked October 13, 2026
In short
In pregnancy, avoid unpasteurised dairy, soft mould-ripened or blue cheeses unless cooked until steaming hot, cold deli meats and pâté, raw or undercooked meat, fish and shellfish, liver, and high-mercury fish such as shark, swordfish, marlin, king mackerel, bigeye tuna, tilefish and orange roughy. Hard cheeses, pasteurised dairy and two to three servings a week of low-mercury fish are fine.
The two risks behind the list
Listeria. These bacteria can grow even in the fridge. A 2019 medical review notes that pregnant women contract listeriosis at a rate 16 to 18 times higher than the general population, and that it can lead to miscarriage, preterm labour or serious infection in the newborn. It is rare, and heating food until it is steaming hot kills the bacteria.
Mercury and other pollutants. Some large fish carry more mercury, a metal ACOG says has been linked to birth defects. The answer is not to stop eating fish, but to choose low-mercury fish.
Cheese and dairy
| Fine to eat | Cook until steaming hot first | Avoid |
|---|---|---|
| Hard cheeses such as cheddar, gruyère, parmesan (pasteurised or not) | Mould-ripened soft cheeses with a white rind: brie, camembert, chèvre | Unpasteurised milk, cream, yoghurt, butter and ice cream |
| Pasteurised soft cheeses: mozzarella, feta, paneer, ricotta, mascarpone, halloumi, burrata, cottage and cream cheese | Soft blue cheeses: gorgonzola, roquefort, Danish blue | |
| Pasteurised milk, yoghurt, cream, butter, ice cream | Soft cheeses made from unpasteurised milk |
Source: NHS. In the US, the CDC adds queso fresco-type cheeses to the list to heat to 165°F (74°C) or until steaming hot.
Meat and deli
- Cook thoroughly: chicken, pork, lamb, turkey, duck, mince, burgers and sausages, with no trace of pink or blood (NHS).
- Heat until steaming: cured meats such as salami, pepperoni, chorizo and prosciutto (NHS); deli meat, cold cuts and hot dogs (CDC).
- Avoid: meat pâté and refrigerated meat spreads, unless kept chilled and heated as advised; liver and liver products, which the NHS says contain high levels of vitamin A that can harm your baby; and, in the UK, game such as pheasant or venison, which may contain lead.
- Steaks and whole cuts of beef and lamb can be eaten if thoroughly cooked on the outside, according to the NHS.
Fish and seafood
The FDA and ACOG advise 2 to 3 servings a week of lower-mercury fish, a serving being 4 ounces (about 113 g, roughly the size of your palm). The NHS gives a UK version.
| Fish | Advice | Source |
|---|---|---|
| Shark, swordfish, marlin | Avoid | NHS, FDA |
| King mackerel, orange roughy, bigeye tuna, tilefish (Gulf of Mexico) | Avoid | FDA, ACOG |
| White (albacore) tuna | Limit to 6 oz a week | ACOG |
| Tuna (UK) | No more than 4 cans or 2 tuna steaks a week | NHS |
| Oily fish: salmon, trout, mackerel, sardines, herring | No more than 2 portions a week | NHS |
| Raw fish and raw shellfish, including sushi with raw fish | Avoid | NHS |
| Cold-smoked or cured fish such as smoked salmon | Cook until steaming hot | NHS |
| Cooked fish and cooked shellfish | Fine | NHS |
Eggs
- UK: hen eggs with the red British Lion stamp or the Laid in Britain logo can be eaten raw or runny. All other eggs should be well cooked (NHS).
- Duck, goose and quail eggs: only well cooked.
- Homemade mayonnaise and mousse: only with eggs from those UK schemes, otherwise choose shop-bought pasteurised versions.
Other foods to watch
| Food | Why | Advice |
|---|---|---|
| Raw or lightly cooked sprouts | Listeria | Cook until steaming hot (CDC) |
| Cut melon left out | Listeria | Eat freshly cut or keep refrigerated (CDC) |
| Pre-packed sandwiches and salads | Low listeria risk | Keep chilled, eat before the use-by date (NHS) |
| Herbal teas | Little research | No more than 4 cups a day; avoid liquorice root (NHS) |
| Caffeine and alcohol | See our dedicated guide | Caffeine and alcohol limits |
For your partner
Shopping and cooking together makes the rules easy: check labels for "pasteurised", heat deli meats until steaming, and keep the fridge cold.
A simple kitchen routine
- Reheat ready meals and leftovers until steaming hot all the way through.
- Keep the fridge cold and eat chilled foods by their use-by date.
- Check labels for "pasteurised" when buying dairy.
- When eating out, ask how fish and eggs are prepared.
Is this normal? When to call
Eating something on this list by mistake happens to almost everyone, and the risk from one serving is usually low. The NHS lists a high temperature and aches and pains among the symptoms of listeriosis; in pregnancy you may also have a stomach ache or notice your baby moving less than usual. If that happens, call your midwife, maternity unit or OB-GYN. In the UK call NHS 111 if unsure; call 999 or 911 in an emergency.
Living with raised blood sugar? Read our guide to gestational diabetes for eating patterns that support your care plan.
Questions parents ask
Can I eat sushi while pregnant?
Sushi made with cooked fish or cooked shellfish is fine. The NHS advises avoiding sushi made with raw fish, even if it has been frozen, and raw shellfish.
Are deli meats and hot dogs safe?
The CDC says deli meat, cold cuts, hot dogs and sausages can be eaten if reheated to 165°F (74°C) or until steaming hot. Eaten cold, they carry a risk of listeria.
Can I eat runny eggs?
In the UK, the NHS says hen eggs with the British Lion stamp or the Laid in Britain logo can be eaten runny. Other hen eggs, and duck, goose or quail eggs, should be cooked well.
Is mozzarella safe in pregnancy?
Yes, if it is pasteurised. The NHS lists pasteurised soft cheeses such as mozzarella, feta, paneer, ricotta, halloumi and cream cheese as safe.
I ate something on the list. Should I worry?
The risk from a single serving is usually low. Watch for fever, aches or stomach upset and call your midwife or doctor if you feel unwell or are anxious about it.
Sources
- NHS — Foods to avoid in pregnancy checked October 13, 2026
- FDA — Advice about Eating Fish checked October 13, 2026
- CDC — Preventing Listeria Infection checked October 13, 2026
- ACOG — Healthy Eating During Pregnancy checked October 13, 2026
- NHS — Listeriosis checked October 13, 2026
- Craig AM et al. (2019), Obstetrical and Gynecological Survey — Listeriosis in Pregnancy, a review (PMID 31216045) checked October 13, 2026
Mamavela explains; it does not replace your midwife, doctor or pediatrician, who know your situation. If something worries you, call them. In an emergency, call 911 (US), 999 (UK) or 112.