Many women who are pregnant or trying to conceive have heard warnings about consuming sushi. While there are risks associated with certain bacteria and increased exposure to mercury during pregnancy, it’s important to remember that not all sushi is raw. In fact, many types of fish are rich in essential nutrients and vitamins that are vital for the healthy growth and development of your baby. Eating cooked fish can significantly reduce the risk of exposure to harmful bacteria, and choosing fish lower in mercury is also a safe way to enjoy seafood.
The Natural Resources Defense Council (NRDC) has compiled a list of sushi fish along with their mercury levels. Many popular sushi fish varieties contain high levels of mercury and should be avoided altogether or consumed very sparingly. If you have additional questions about sushi, consider consulting with your healthcare provider for personalized recommendations.
Sushi with High Mercury Levels
During pregnancy, it’s best to steer clear of the following sushi options:
- Ahi (yellowfin tuna)
- Aji (horse mackerel)
- Buri (adult yellowtail)
- Hamachi (young yellowtail)
- Inada (very young yellowtail)
- Kanpachi (very young yellowtail)
- Katsuo (bonito)
- Kajiki (swordfish)
- Maguro (bigeye, bluefin, or yellowfin tuna)
- Makjiki (blue marlin)
- Meji (young bigeye, bluefin, or yellowfin tuna)
- Saba (mackerel)
- Sawara (Spanish mackerel)
- Shiro (white tuna)
- Seigo (young bass)*
- Suzuki (bass)*
- Toro (bigeye, bluefin, or yellowfin tuna)
The FDA has identified four types of fish that have the highest mercury levels, which should be avoided during pregnancy: Gulf of Mexico tilefish, swordfish, shark, and king mackerel. Additionally, albacore tuna should be limited to 6 ounces per week.
Sushi with Lower Mercury Levels
You can safely enjoy up to two 6-ounce servings per week of the following sushi options:
- Akagai (clam)
- Anago (conger eel)
- Aoyagi (round clam)
- Awabi (abalone)
- Ayu (sweetfish)
- Ebi (shrimp)
- Hamaguri (clam)
- Hamo (conger eel; sea eel)
- Hatahata (sandfish)
- Himo (clam)
- Hokkigai (surf clam)
- Hotategai (scallop)
- Ika (squid)
- Ikura (salmon roe)
- Kaibashira (shellfish)
- Kani (crab)
- Karei (flounder)
- Kohada (gizzard shad)
- Masago (smelt roe)
- Masu (trout)
- Mirugai (geoduck)
- Sake (salmon)
- Sayori (halfbeak)
- Shako (mantis shrimp)
- Tai (sea bream)
- Tairagai (razor clam)
- Tako (octopus)
- Tobikko (fish roe)
- Torigai (cockle)
- Tsubugai (shellfish)
- Unagi (freshwater eel)
- Uni (sea urchin roe)
Understanding Mercury Levels
The categorization of fish is based on their mercury content:
- Low Mercury: Less than 0.29 parts per million
- High Mercury: More than 0.3 parts per million
This information is sourced from the NRDC, which uses data compiled from the FDA and the EPA.
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In conclusion, while sushi can be a delightful culinary experience, pregnant women should be cautious about their choices. Selecting cooked varieties and being mindful of mercury levels can help ensure a safe and healthy pregnancy. For more insights on pregnancy and related topics, visit Modern Family Blog.