OK if well cooked
You can eat shrimp during pregnancy, as long as they are cooked.Shrimp are an excellent source of protein, iodine, and selenium, essential nutrients during pregnancy. They are also low in mercury, making them a safe choice among seafood.The main risk with raw shrimp is contamination by listeria or pathogenic bacteria. Thorough cooking (until the flesh is opaque and pink) eliminates any danger. Pre-cooked shrimp sold in packaging can be eaten shortly after opening.To learn more, read our detailed article on shrimp during pregnancy.
OK if pasteurized or cooked
You can eat mozzarella during pregnancy, as long as it is made from pasteurized milk (this is very often the case — check the label).The main risk with raw milk mozzarella is listeriosis, a bacterial infection that can have serious consequences during pregnancy. Pasteurization of the milk eliminates the bacterium Listeria monocytogenes.Cooked mozzarella (on a pizza for example) is safe regardless of the type of milk used, as cooking destroys listeria. If in doubt about pasteurization, opt for cooked mozzarella.To learn more, read our detailed page on cheese during pregnancy.
Consume shortly after opening
You can safely eat smoked fish shortly after removing it from its food packaging. As a precaution, it is recommended not to eat artisanal smoked fish or smoked fish that has been opened for more than 24 hours.The main risk with smoked salmon is contamination by listeria, which can develop in long-shelf-life refrigerated products. Cold smoking does not cook the fish and does not destroy the bacterium.To minimize risks: eat smoked salmon quickly after opening the package, check the expiration date, and store it at a temperature below 4°C (39°F). Cooked smoked salmon (in a quiche or gratin) is safe.Salmon is also an excellent fish for pregnancy: rich in omega-3 and low in mercury. If you want to eat it regularly, prefer it cooked (baked, in parchment, pan-fried).
OK occasionally if pasteurized
Foie gras can be eaten during pregnancy when it is cooked. If it is fresh or semi-cooked, you can eat it if it has been pasteurized before canning (check the jar or tin).Furthermore, foie gras is rich in vitamin A, which in very high doses can be harmful to your baby. It should therefore be consumed only occasionally (1 to 2 times per week maximum).To learn more, read our detailed page on foie gras during pregnancy.
OK if well cooked
Unpasteurized raclette cheese should not be eaten raw during pregnancy as it presents a low risk of listeria contamination.However, if the cheese is cooked, there is no risk. Nothing prevents you from enjoying a raclette, fondue, or tartiflette this winter.To learn more, read our detailed page on cheese during pregnancy.
OK with conditions
Store-bought mayonnaise: no riskHomemade mayonnaise: consume immediately after preparation; do not store afterward due to the risk of salmonella contamination.The difference between the two lies in the treatment of the eggs: store-bought mayonnaise uses pasteurized egg products, which eliminates the risk of salmonellosis. Homemade mayonnaise contains raw eggs, potentially carrying the Salmonella bacterium.In summary, you can eat mayonnaise during pregnancy without worry. If homemade, eat it immediately after preparation and do not store it in the refrigerator.
Consume immediately
Store-bought mayonnaise: no riskHomemade mayonnaise: consume immediately after preparation; do not store afterward due to the risk of salmonella contamination.Homemade mayonnaise contains raw eggs that may carry the Salmonella bacterium. If you want to make it, use very fresh eggs and eat the mayonnaise immediately. Never store it in the refrigerator.Alternative: use pasteurized egg products (pasteurized egg yolks sold in bottles) to make risk-free homemade mayonnaise.
No risks
No particular risk during pregnancy. For homemade mayonnaise, it is simply advised to eat it immediately after preparation.Store-bought mayonnaise is made from pasteurized egg products, which eliminates the risk of salmonellosis. The manufacturing process ensures product safety.You can eat store-bought mayonnaise in jars or tubes without restriction during pregnancy. Simply respect the expiration date and storage conditions indicated on the packaging after opening.
OK
Dry-cured meats (prosciutto, dry sausage, salami) present very little risk. They can be eaten without particular restrictions during pregnancy.Simply remember that these are foods particularly high in salt and should not be consumed in excess — adjust your diet accordingly.Do you find this recommendation surprising? Many pregnant women mistakenly believe they must avoid cold cuts during pregnancy, as was once thought.However:- Health Canada classifies dried and salted cured meats such as salami and pepperoni among "Safer Foods" in its recommendations for pregnant women.- It is known that drying reduces water activity and makes dried cured meats very unfavorable for Listeria growth.- Several studies have shown that the drying process destroys the parasite responsible for toxoplasmosis.- In available epidemiological data in the United States, there are no cases of listeria associated with consuming dried cured meats (and numerous cases associated with consuming cooked cold cuts stored in poor conditions).
No risks
Surimi is a cooked preparation made from fish paste — there is no risk in eating it during pregnancy.Surimi is made from white fish flesh (usually Alaska pollock) that is cooked and pasteurized during manufacturing. This process eliminates the risks of listeriosis and parasitic contamination.It is a modest source of protein, low in mercury. Preferably eat it quickly after opening the package and store it in the refrigerator. Surimi can be added to salads or eaten on its own.
OK if pasteurized
Eating cream during pregnancy does not present particular risks provided it is pasteurized (which is almost always the case — check the label).The vast majority of cream sold in supermarkets is pasteurized. UHT (long-life) cream is sterilized and therefore safe. Raw cream, sold mainly at farms or dairy shops, should be avoided.Cream is a good source of calcium and vitamin A. It can be used freely in cooking during pregnancy: in sauces, gratins, or desserts.
Recommended
It is possible and even recommended to eat eggs during pregnancy.Eggs are an excellent source of protein and certain important nutrients for pregnant women such as iron and iodine.However, eating eggs always carries a low risk of salmonella contamination, which is not dangerous to your baby but can cause food poisoning.Cooking your fried egg well prevents any risk. Preparations made with raw eggs such as homemade mayonnaise or homemade chocolate mousse should be eaten immediately after preparation and not stored too long.
Recommended
It is possible and even recommended to eat eggs during pregnancy.Eggs are an excellent source of protein and certain important nutrients for pregnant women such as iron and iodine.However, eating eggs always carries a low risk of salmonella contamination, which is not dangerous to your baby but can cause food poisoning.Cooking your omelette well prevents any risk. Preparations made with raw eggs such as homemade mayonnaise or homemade chocolate mousse should be eaten immediately after preparation and not stored.
No risks
Comté is a cooked pressed cheese and can be eaten without any issue during pregnancy (even if made from raw milk).Cooked pressed cheeses like Comté undergo high-temperature heating during production, followed by a long aging process (minimum 4 months). These conditions make listeria growth practically impossible thanks to the low water activity.Comté is also an excellent source of calcium, essential during pregnancy. It can be eaten without restriction, whether made from raw or pasteurized milk.To learn more, read our detailed page on cheese during pregnancy.
Not recommended, except cooked
Raw oysters present a risk of listeria contamination and should be avoided during pregnancy.Beyond listeria, raw oysters can also be contaminated by norovirus, hepatitis A, or the Vibrio bacterium. These pathogens are destroyed by cooking but not by lemon juice or vinegar.Cooked oysters (baked au gratin, in soup, poached) are safe and are a good source of zinc and iron, two important nutrients during pregnancy.No risk, however, if they are eaten cooked (baked au gratin, for example).
OK if consumed immediately
Examples: mayonnaise, mousse, homemade tiramisuPreparations made with raw eggs (homemade mayonnaise, chocolate mousse, tiramisu, uncooked custard) present a risk of salmonellosis. The Salmonella bacterium can be present on the shell or inside the egg and multiply rapidly in uncooked preparations.To minimize risks: eat these preparations immediately after making them, do not store them in the refrigerator, and use extra-fresh eggs. You can also replace raw eggs with pasteurized egg products.Store-bought versions of these preparations (commercial tiramisu, chocolate mousse in cups) are safe because they use pasteurized eggs.
Recommended
Well-cooked eggs are recommended during pregnancy. They are an excellent source of protein, iron, iodine, and choline, essential nutrients for fetal development.Fully cooking eggs (both white and yolk solidified) eliminates the risk of salmonellosis. Hard-boiled eggs, well-cooked scrambled eggs, and well-cooked omelettes are ideal choices.You can eat eggs daily during pregnancy. They are particularly rich in choline, an important nutrient for the baby's brain development that many pregnant women lack.Also consider eggs in cooked dishes: quiches, cakes, crepes, baked custards. In these preparations, the eggs are thoroughly cooked and pose no risk.
OK
Pasteurized or unpasteurizedThe low water activity and salt content of cooked pressed cheeses create an environment hostile to Listeria. The scientific consensus on this point is complete.Examples: Comté, Parmesan, Gouda
OK, removing the rind if bloomy or washed
A bloomy rind is the white rind found on certain cheeses.Pasteurization significantly reduces the risk of listeriosis compared to raw milk. However, it is still recommended to remove the rind (bloomy or washed), where the bacterium can develop after production.Examples: Camembert, Brie, Livarot, Maroilles
Rather not recommended
Pasteurization significantly reduces the risk of listeriosis: epidemiological data estimate a 50 to 160 times lower risk per serving for pasteurized soft cheeses compared to raw milk cheeses (Jackson et al., 2018).However, outbreaks linked to pasteurized cheeses contaminated after production have been documented, meaning pasteurization alone does not guarantee the absence of risk. Manufacturing hygiene conditions and the cold chain are equally important.As a precaution, it is recommended to favor pasteurized soft cheeses during pregnancy.Examples: unpasteurized Camembert, Brie, Livarot, Maroilles
Not recommended
Eating raw meat is not recommended during pregnancy, especially if you are not immune to toxoplasmosis.If you are immune to toxoplasmosis, raw meat also carries a low risk of listeria contamination that may justify avoiding it while you are pregnant.Toxoplasmosis is a parasitic infection transmitted by raw or undercooked meat. In the fetus, it can cause eye and brain lesions or developmental delays. The risk is eliminated by thorough cooking (70°C/158°F) or prior freezing (-20°C/-4°F for 3 days).If you like meat, opt for well-done steaks, slow-cooked stews, or oven-baked dishes. Fish tartare (salmon, tuna) is a possible alternative if the fish has been previously frozen.
OK
No particular risk. Cooked ham is a cooked product, which protects against the risk of Listeria or toxoplasmosis.However, remain vigilant about the product's storage, especially if it is already sliced.Cooked ham is heated to over 70°C (158°F) during manufacturing, which destroys listeria and the toxoplasmosis parasite. It is best to eat sliced ham quickly after opening, as listeria can develop in refrigerated products after opening.Other allowed cooked cold cuts: mortadella, bone-in ham, sliced roast pork, frankfurter-style sausages. They are all cooked during manufacturing.
OK if long-aged
Long-aged dry-cured ham (12 months or more, such as Parma or Serrano gran reserva) presents a very low risk of toxoplasmosis contamination: studies have shown the absence of viable parasites after this aging time (Genchi et al., 2017).For shorter-aged dry-cured hams (commercial dry-cured ham), the risk is not entirely excluded. If in doubt about the aging duration, prior freezing (-20°C/-4°F for 3 days) inactivates the parasite.The risk of listeriosis is very low for all dried cured meats, due to their low water activity.
Not recommended
Rillettes and pâtés are among the products particularly likely to be contaminated with listeria.If the product is refrigerated, meaning it can only be stored in the refrigerator, it should be avoided during pregnancy.Conversely, if the product can be stored outside the refrigerator (in a terrine or canned, for example), it can be eaten shortly after opening.Refrigerated rillettes (sold in the chilled section) have not undergone sufficient sterilization to eliminate listeria. The bacterium can multiply even at low temperatures, making these products risky for pregnant women.
OK, shortly after opening
If the product is non-refrigerated, meaning it can be stored outside the refrigerator (in a terrine or canned, for example), it can be eaten safely during pregnancy.Conversely, if the product is refrigerated and can only be stored in the refrigerator, it should be avoided by pregnant women.Canned rillettes (jar or tin) have undergone high-temperature sterilization that destroys listeria and all pathogens. They are therefore safe as long as the jar is intact.After opening, eat the rillettes quickly (within 24 to 48 hours) and store them in the refrigerator. Sterilization no longer provides protection once the container is opened.
Not recommended
Game meat may contain traces of lead, which is neurotoxic to the fetus.As a precaution, it is recommended not to eat game during pregnancy.Lead comes from ammunition used in hunting. Even when well cooked, game meat may contain invisible lead fragments. ANSES recommends that pregnant women and children completely avoid large game meat (wild boar, roe deer, deer).If you eat farmed game (not hunted), the lead-related risk is significantly lower. However, like all meat, it must be well cooked to prevent toxoplasmosis.
Recommended
Rich in omega-3 and low in mercury, mackerel is one of the best possible protein choices during pregnancy.It can be eaten as often as desired.If you wish to eat raw fish while pregnant, simply make sure the product has been frozen. In Europe, freezing is mandatory for all fish preparations intended to be eaten raw.
Up to 3 times per week
Canned tuna (skipjack): canned tuna is generally skipjack, a smaller species less concentrated in mercury. It can be eaten up to 3 times per week.Fresh tuna (albacore, bluefin tuna): these larger species accumulate more mercury. The FDA recommends limiting fresh tuna consumption to 1 serving per week.If you wish to eat raw fish while pregnant, simply make sure the product has been frozen. In Europe, freezing is mandatory for all fish preparations intended to be eaten raw.
Not recommended
Swordfish is a fish particularly likely to contain mercury, a compound toxic to the fetus.It is recommended to avoid swordfish and all large predatory fish (shark, marlin) during pregnancy.Methylmercury is a neurotoxin that accumulates in large predatory fish at the top of the food chain. It crosses the placenta and can impair the fetal brain development.Opt for small oily fish (sardine, mackerel, herring) that are rich in omega-3 and very low in mercury. These fish offer the same nutritional benefits without the mercury risks.
OK if the fish has been frozen
Raw fish such as sushi does not appear to present a particular risk of listeriosis according to available epidemiological data (raw fish is not a frequent vector of listeriosis outbreaks, unlike cold cuts or soft cheeses).In Europe, freezing is mandatory for fish intended to be eaten raw (EU Regulation 853/2004), which eliminates parasitic risk (Anisakis). However, it is important to ensure the product's freshness and cold chain compliance, as freezing does not eliminate bacteria.Most health authorities (ACOG, NHS, FDA) recommend as a precaution to prefer cooked fish during pregnancy.
Rather not recommended
Cod liver may contain heavy metals; it is recommended to avoid it during pregnancy, although occasional consumption does not pose a problem.Cod liver is a filtering organ that concentrates environmental pollutants: heavy metals (mercury, cadmium), dioxins, and PCBs. These contaminants can cross the placenta and affect fetal development.Additionally, cod liver is very rich in vitamin A (retinol), which at high doses can be teratogenic (risk of fetal malformations). For the same reason, cod liver oil supplements are not recommended during pregnancy.If you are looking for a source of omega-3, opt for small oily fish (sardine, mackerel, herring) or a purified fish oil supplement (not cod liver oil).
2-3 cups per day
Coffee can be consumed safely if the total caffeine intake does not exceed 200-300 mg per day (2 to 3 cups). This threshold is consistent with the recommendations of EFSA (≤ 200 mg), WHO (< 300 mg), NHS (≤ 200 mg), and Health Canada (≤ 300 mg).Caffeine crosses the placenta and the fetus metabolizes it much more slowly than adults. Excessive consumption has been associated with an increased risk of miscarriage and low birth weight in several studies.Note: caffeine is not found only in coffee. Tea, cola drinks, chocolate, and certain medications also contain caffeine. It is the total amount of caffeine that matters, from all sources combined.Guidelines: an espresso contains about 80 mg of caffeine, a drip coffee 100-150 mg, a black tea 50 mg, a cola 35 mg. Take all these sources into account to stay below the 200-300 mg per day threshold.
Absolutely avoid
Drinking alcohol during pregnancy is dangerous for the fetus, including champagne.There is no safe level of consumption, even occasional or in small amounts, regardless of the type of alcohol consumed.Alcohol crosses the placenta and directly reaches the fetus, whose immature liver cannot metabolize it. Alcohol exposure can cause Fetal Alcohol Spectrum Disorder (FASD), the leading cause of non-genetic intellectual disability.The health authority message is clear: zero alcohol during pregnancy. This includes champagne, wine, beer, and spirits. For celebrations, opt for non-alcoholic alternatives such as fruit juices, mocktails, or alcohol-free champagne.
No risks
Parmesan (Parmigiano Reggiano) is a cooked pressed cheese with a very long aging period (minimum 12 months). Its very low water content makes listeria growth practically impossible.It can be eaten without restriction during pregnancy, even when made from raw milk.To learn more, read our complete guide on cheese during pregnancy.
OK if pasteurized
Pasteurized feta is allowed during pregnancy. This is the case for the vast majority of feta sold in supermarkets.Check the label: the mention "pasteurized milk" ensures there is no risk.Raw milk feta should be avoided. To learn more: cheese and pregnancy.
No risks
Mascarpone is a fresh cheese made from pasteurized milk. It is safe during pregnancy.Be careful with homemade tiramisu, which contains raw eggs: prefer store-bought tiramisu or a version without raw eggs.To learn more: cheese and pregnancy.
OK if pasteurized
Pasteurized Camembert (such as Président brand) can be eaten during pregnancy, removing the rind.Raw milk Camembert (such as Camembert de Normandie AOP) is not recommended due to the risk of listeriosis.To learn more: cheese and pregnancy.
OK if pasteurized
Pasteurized Brie can be eaten during pregnancy, removing the bloomy rind.Brie de Meaux and Brie de Melun (made from raw milk) are not recommended during pregnancy.To learn more: cheese and pregnancy.
Not recommended
Roquefort is a blue-veined cheese made from raw milk. Its moist texture and lack of pasteurization favor listeria growth.Other blue cheeses (Gorgonzola, Bleu d'Auvergne, Fourme d'Ambert) are also not recommended.To learn more: cheese and pregnancy.
OK if pasteurized or fresh
Fresh goat cheese (such as pasteurized goat log) is allowed during pregnancy.Aged raw milk goat cheeses (such as Crottin de Chavignol, Rocamadour) are not recommended.To learn more: cheese and pregnancy.
No risks
Boursin and industrial fresh cheeses (Tartare, Kiri, Philadelphia, La Vache qui rit) are made from pasteurized milk.They are perfectly safe during pregnancy.To learn more: cheese and pregnancy.
No risks
Mortadella is a cooked cold cut (cooked at over 70°C/158°F during manufacturing). It is allowed during pregnancy.Eat it quickly after opening and store it in the refrigerator.To learn more: cold cuts and pregnancy guide.
Not recommended raw
Chorizo is a dried cured meat made from raw meat. It is not recommended during pregnancy if you are not immune to toxoplasmosis.Exception: chorizo cooked in a dish (pizza, hot dish) is safe because cooking destroys the parasites.To learn more: cold cuts and pregnancy guide.
Not recommended raw
Salami is a dried cured meat made from raw meat. It is not recommended during pregnancy if you are not immune to toxoplasmosis.Salami cooked on a pizza or in a hot dish is safe.To learn more: cold cuts and pregnancy guide.
OK if in sterilized can
Canned (sterilized) pâté is safe during pregnancy. Pâté sold at the deli counter, in a fresh terrine, or homemade is not recommended.Check: if the product can be stored outside the refrigerator, it is sterilized and safe.To learn more: cold cuts and pregnancy guide.
OK if well cooked
Well-cooked bacon bits are allowed during pregnancy. Cooking destroys pathogenic bacteria.Avoid tasting them raw during preparation.To learn more: cold cuts and pregnancy guide.
OK if well cooked
Well-cooked mussels are allowed during pregnancy. Steamed mussels (cooked until boiling) are safe.Avoid raw or undercooked mussels.To learn more: fish and seafood during pregnancy guide.
Recommended
Sardines are an excellent choice during pregnancy: rich in omega-3, protein, and very low in mercury.They can be eaten as often as desired, fresh or canned.To learn more: fish and seafood during pregnancy guide.
OK if well cooked
Well-cooked scallops (pan-seared, au gratin) are allowed during pregnancy.Avoid raw or just seared scallops.Scallops are a good source of protein, zinc, and selenium. Cook them thoroughly (the flesh should be opaque and firm) to eliminate any risk of bacterial contamination.To learn more: fish and seafood during pregnancy guide.
Not recommended
Taramasalata is made from smoked and uncooked fish roe. It is not recommended during pregnancy due to the risk of listeriosis.Taramasalata is made from smoked cod or mullet roe, mixed with oil and lemon. Since it is not cooked, it may contain the bacterium Listeria monocytogenes.If you enjoy fish-based spreads, opt for sterilized canned fish rillettes or surimi, which are cooked and safe during pregnancy.To learn more: fish and seafood during pregnancy guide.
In moderation (2-3 cups/day)
Tea contains caffeine (theine). Total caffeine intake should not exceed 200-300 mg per day during pregnancy.Prefer green tea over black tea, and avoid sage and licorice infusions.Tea can also reduce iron absorption, a nutrient often deficient during pregnancy. If you take an iron supplement, avoid drinking tea within an hour of taking it. Drink your tea between meals.To learn more: tea and pregnancy guide.
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The information on this site is reviewed by our scientific committee to reflect the latest scientific research and official recommendations. The content on this website is provided for informational purposes only and may not be appropriate or applicable to your particular situation. This website does not provide medical advice and does not replace consultation with a healthcare professional.
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