Foods to avoid during pregnancy: CDC, NHS and ACOG guide
Published April 17, 2026 | By SafeMama Editorial Team | Editorial policy
During pregnancy, food-safety checks are mostly about infection risk, mercury, caffeine, alcohol and a few nutrients that can be too high in pregnancy. This guide uses public guidance from the CDC, FDA, ACOG, NHS and other national sources.
Quick answer: foods to avoid or double-check while pregnant
Most foods and drinks are fine during pregnancy, but some should be avoided, heated, cooked fully, kept cold or checked against local guidance. The main categories to check first are raw fish and shellfish, high-mercury fish, raw or undercooked meat, raw or runny eggs, unpasteurized milk or juice, soft cheeses, deli meat, hot dogs, refrigerated pate, refrigerated smoked seafood, raw sprouts, alcohol and caffeine.
If you already ate a small amount of a food on an avoid list and you feel well, do not panic. NHS guidance says a small amount is unlikely to affect the baby if you did not get ill. Contact a clinician, midwife or pharmacist if you feel unwell, have vomiting or diarrhea, fever, flu-like symptoms, dehydration, high-risk pregnancy or possible exposure to a recalled food.
Which Fish Should You Avoid During Pregnancy?
Avoid entirely: Shark, swordfish, king mackerel, tilefish, bigeye tuna, marlin, and orange roughy.
Why: Mercury (specifically methylmercury) is a neurotoxin. It crosses the placenta and can damage the developing fetal brain and nervous system. The FDA and EPA jointly maintain a specific list of fish to avoid during pregnancy.
Safe alternatives: Salmon, sardines, anchovies, herring, trout, tilapia, shrimp, pollock, and catfish are all low-mercury options. The FDA recommends 2-3 servings (8-12 ounces) of low-mercury fish per week during pregnancy for the omega-3 benefits, which are important for fetal brain development.
Is Raw Meat Safe During Pregnancy?
Avoid: Rare or medium-rare steak, raw meat dishes (tartare, carpaccio), undercooked ground meat, and undercooked poultry.
Why: Risk of Toxoplasma gondii (causing toxoplasmosis) - a parasite that can cause severe brain damage or blindness in the fetus. There is also risk of Salmonella and E. coli infections.
Safe practice: Cook all meat to safe internal temperatures. The USDA recommends: 165°F (74°C) for poultry, 160°F (71°C) for ground meats, and 145°F (63°C) with a 3-minute rest for whole cuts of beef, pork, and lamb.
Can You Eat Raw Eggs During Pregnancy?
Avoid: Runny or soft-boiled eggs, homemade mayonnaise, raw cookie dough, homemade salad dressings with raw egg, tiramisu, mousse, and hollandaise sauce.
Why: Risk of Salmonella infection, which can cause severe dehydration and, in rare cases, intrauterine infection. Both the NHS and FDA recommend fully cooking eggs during pregnancy.
Safe practice: Cook eggs until both the white and yolk are firm. Pasteurized eggs are a safe alternative for recipes that call for raw eggs.
Why Avoid Unpasteurized Dairy During Pregnancy?
Avoid: Raw milk, soft cheeses made with unpasteurized milk (traditional feta, brie, camembert, queso fresco, and blue-veined cheeses), and unpasteurized fruit juice or cider.
Per the CDC, pregnant women are approximately 10 times more likely to get listeriosis than the general population.
Why: Risk of Listeria monocytogenes. According to the CDC, pregnant women are approximately 10 times more likely to get listeriosis than the general population. Listeriosis during pregnancy can cause miscarriage, stillbirth, preterm labor, and life-threatening infection in newborns.
Safe practice: Choose pasteurized dairy products. Hard cheeses (cheddar, Swiss, Parmesan) and soft cheeses made from pasteurized milk are safe.
Are Deli Meats Safe During Pregnancy?
Avoid or heat first: Deli/lunch meats, hot dogs, paté, meat spreads, and smoked seafood (unless in a cooked dish).
Why: Listeria can grow at refrigerator temperatures, unlike most bacteria. ACOG and the FDA recommend heating deli meats to steaming hot (165°F / 74°C) before eating during pregnancy.
Safe practice: If you choose to eat deli meat, heat it until steaming. Freshly cooked meat sliced at home is a safer alternative.
Why Avoid Raw Sprouts During Pregnancy?
Avoid: Raw alfalfa, clover, mung bean, and radish sprouts.
Why: Sprout seeds can harbor Salmonella, Listeria, and E. coli in conditions that are virtually impossible to wash away. The FDA specifically advises pregnant women to avoid raw sprouts.
Safe practice: Cooked sprouts (such as in a stir-fry) are safe, as cooking kills the bacteria.
How Much Caffeine Is Safe During Pregnancy?
Limit to under 200 mg per day.
Why: Caffeine crosses the placenta, and the fetus cannot metabolize it efficiently. Excessive caffeine intake has been associated with increased risk of miscarriage and low birth weight in observational studies. ACOG recommends keeping caffeine under 200 mg per day during pregnancy. The WHO also advises limiting caffeine.
What 200 mg looks like:
- One 12-oz (355 ml) cup of brewed coffee
- Two 8-oz (240 ml) cups of black tea
- About five 12-oz (355 ml) cans of cola
Note: Chocolate also contains caffeine (a typical dark chocolate bar has about 20-60 mg), so factor that into your daily total.
Is Any Amount of Alcohol Safe During Pregnancy?
Avoid entirely. No amount of alcohol has been established as safe during pregnancy.
Why: Alcohol crosses the placenta freely and can cause Fetal Alcohol Spectrum Disorders (FASDs), which include physical abnormalities, learning disabilities, and behavioral problems. Fetal Alcohol Syndrome (FAS) is the most severe form and is entirely preventable by avoiding alcohol.
Authority consensus: ACOG, WHO, CDC, NHS, and AAP all state that no amount of alcohol is known to be safe during pregnancy. This is unanimous across every major health organization worldwide.
Can You Eat Sushi During Pregnancy?
Avoid: Sushi with raw fish, sashimi, raw oysters, raw clams, and ceviche.
Why: Risk of Listeria, Vibrio, Salmonella, and parasites. Pregnancy reduces immune function, increasing susceptibility to these infections. Both the NHS and FDA advise against raw fish during pregnancy.
Safer practice: Choose fully cooked, low-mercury fish and shellfish in the serving ranges described by FDA guidance.
Quick Reference Summary
| Food | Risk | Action |
|---|---|---|
| High-mercury fish | Mercury neurotoxicity | Avoid; eat low-mercury fish instead |
| Raw/undercooked meat | Toxoplasma, Salmonella | Cook to USDA safe temperatures |
| Raw eggs | Salmonella | Cook fully; use pasteurized eggs |
| Unpasteurized dairy | Listeria | Choose pasteurized products |
| Deli meats | Listeria | Heat to 165°F before eating |
| Raw sprouts | Salmonella, E. coli | Cook before eating |
| Caffeine | Crosses placenta | Limit to under 200 mg/day |
| Alcohol | FASDs, birth defects | Avoid completely |
| Raw fish/shellfish | Listeria, parasites | Eat only cooked fish |
The Bottom Line
When uncertain about whether a food is safe during pregnancy, err on the side of caution and consult your healthcare provider. Proper food handling - washing produce thoroughly, avoiding cross-contamination, and cooking to safe temperatures - further reduces risk. A well-balanced diet with safe foods is one of the best things you can do for your baby.
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Download SafeMama - FreeFrequently asked questions
What foods should I avoid during pregnancy?
Start with raw fish and shellfish, high-mercury fish, raw or undercooked meat, raw or runny eggs unless local egg-safety rules say otherwise, unpasteurized milk or juice, some soft cheeses, refrigerated pate, refrigerated smoked seafood, raw sprouts and alcohol. Some foods are not always avoid categories, but need heating, pasteurization, chilling or country-specific checks.
What foods should I be careful with while pregnant?
Deli meat, hot dogs, cold cured meats, pre-packaged sandwiches, salads, cut fruit, smoked seafood and some soft cheeses depend on handling. CDC and FDA guidance use heating, refrigeration, pasteurization and use-by checks to lower foodborne-illness risk.
Are the CDC, NHS and ACOG lists exactly the same?
No. The main themes overlap, but country guidance differs on details such as eggs, soft cheeses, cured meats and fish limits. Use the local public-health source for your country, and ask your clinician or midwife if advice conflicts.
What if I already ate a food that pregnancy guidance says to avoid?
Do not panic if you had a small amount and feel well. NHS guidance says a small amount is unlikely to affect the baby if you did not get ill. Contact a clinician, midwife or pharmacist if you feel unwell, have vomiting or diarrhea, fever, flu-like symptoms, dehydration, high-risk pregnancy or exposure to a recalled food.