Is Smoked Salmon OK When Pregnant? A Detailed Guide

Most foods and drinks are safe to have during pregnancy. But there are some things you should be careful with or avoid.

Eating smoked salmon when pregnant is a controversial topic. While smoked salmon can provide important nutrients, there are also some health risks to consider. As an expectant mother, I wanted to know if it was safe to keep smoked salmon in my pregnancy diet or if I should avoid it altogether.

After extensive research, I’ve learned that the risks depend on the type of smoked salmon and proper handling. While pregnancy increases your risk of foodborne illnesses, you can safely eat some types of smoked salmon if you take the proper precautions.

In this detailed guide I’ll share what I’ve learned about the types of smoked salmon the potential health risks, and practical tips to reduce your risk and enjoy smoked salmon during pregnancy.

Types of Smoked Salmon

There are two main types of smoked salmon: hot smoked and cold smoked. This refers to the temperature at which the fish is smoked, which changes how it tastes and how safe it is.

Cold Smoked

Cold-smoked salmon is cured and smoked at temperatures ranging from 70-90°F. It has a soft velvety texture and the bright orange-red color of raw salmon.

Examples of cold-smoked salmon are:

Lox
Gravlox
Nova smoked salmon

Cold-smoking does not cook the fish only preserves it. This means cold-smoked salmon poses a higher safety risk.

Hot Smoked

Hot-smoked salmon is smoked at higher temperatures, between 120°F and 180°F, until it reaches at least 145°F on the inside.

The firm, flaky texture of hot-smoked salmon resembles cooked fish. It also has a deeper golden-orange color.

You may see hot-smoked salmon labeled as:

Kippered
Smoked salmon fillet
Smoked salmon steak

The FDA considers hot-smoked fish safe to eat without additional cooking. However, heating it provides an extra layer of protection against bacteria.

Health Risks of Smoked Salmon When Pregnant

Both cold-smoked and hot-smoked salmon are safe for most healthy adults to eat. But pregnancy increases certain health risks that require caution.

Listeria

Eating cold-smoked or undercooked seafood like salmon raises your risk of getting listeria, a dangerous foodborne bacteria.

Pregnant women are 10-20 times more likely to contract listeriosis from contaminated foods. While symptoms are usually mild in healthy adults, it can lead to serious complications like miscarriage, stillbirth, and premature delivery in pregnant women.

To avoid listeriosis, health agencies strongly recommend pregnant women avoid cold-smoked seafood unless it’s been cooked first.

Parasites

Raw or undercooked fish can sometimes contain parasites like tapeworms and roundworms. When infected fish is smoked at low temperatures, parasites can survive.

Symptoms are usually mild in adults, but parasitic infections are riskier for pregnant women and may impair fetal growth.

Heating fish to at least 145°F kills any parasites present. Freezing at -4°F for 7 days can also kill parasites.

Mercury

Fish absorb small amounts of mercury from their environment. In high doses, mercury is toxic and poses neurological risks to fetal development.

Salmon is considered low risk for mercury compared to large predatory fish like tuna. Still, it’s smart to limit intake of any fish to the recommended amounts.

Sodium

Smoked salmon is cured in salt, so it’s much higher in sodium than fresh salmon. Consuming too much sodium during pregnancy can increase blood pressure and preeclampsia risks.

Check labels and opt for lower sodium options when possible. And balance higher sodium smoked salmon with plenty of fresh fruits, vegetables, and whole grains.

Tips for Safely Eating Smoked Salmon When Pregnant

With the right precautions, you can safely satisfy your smoked salmon cravings during pregnancy:

Choose hot-smoked varieties. Hot-smoked salmon is cooked to safe temperatures, which kills bacteria and parasites. Products labeled “smoked salmon fillet” or “kippered” are good options.
Avoid cold-smoked salmon. Cold-smoking does not cook fish, so cold-smoked lox and Nova are higher risk. Err on the safe side and avoid these unless heated.
Heat before eating. Heating any smoked salmon to 165°F destroys any lurking pathogens. Quickly pan-fry or bake fillets, slices, or smoked salmon dip to be extra safe.
Limit portion sizes. Stick to 2-3 ounces of low mercury fish per week while pregnant. Too much fish can lead to excess mercury exposure.
Buy from reputable sellers. Purchase smoked salmon from trusted restaurants, delis, and brands. Avoid questionable street vendors.
Check for firm texture. Smoked salmon should have a firm, flaky texture. Discard pieces that are overly soft, slimy, or smell bad.
Use safe handling. Smoked salmon is perishable, so keep refrigerated and eat within 3-4 days of opening. Discard leftovers after that.

The Takeaway on Smoked Salmon When Pregnant

Pregnancy increases your vulnerability to parasites, bacteria, and other contaminants in food. So while not all smoked salmon needs to be off limits, it’s smart to take some basic precautions.

Stick to fully cooked hot-smoked varieties, heat any smoked salmon to 165°F before eating, and handle carefully. Follow these tips and you can safely satisfy your smoked salmon cravings!

is smoked salmon ok when pregnant

Fruits, vegetables and salads

Be careful with salads, fruits, and vegetables because they may have dirt on them that can make you sick.

Make sure to thoroughly wash all fruits, vegetables and salad ingredients.

You do not need to avoid eating peanuts when youre pregnant.

You should only stay away from peanuts if a doctor tells you to or if you have a nut allergy.

Do not take high-dose multivitamin supplements, or any supplements with vitamin A in them.

What you can eat

pasteurised milk, yoghurt, cream and ice cream
Hard cheeses like cheddar, gruyere, and parmesan can be pasteurized or not.
pasteurised semi-hard cheeses, such as edam
some types of soft cheeses that have been heated up are cottage cheese, mozzarella, feta, cream cheese, paneer, ricotta, halloumi, goat cheese that doesn’t have a white rind, and processed cheese spreads.
soft or blue cheese that has been cooked until it’s steaming hot, whether it has been pasteurized or not.

any other foods made from milk that hasn’t been pasteurized, like soft-ripened goat cheese
Mold-ripened soft cheeses with a white coating on the outside, like brie, camembert, and chèvre, that have been pasteurized or not… unless they are cooked until they are piping hot.
Soft blue cheeses like Danish blue, gorgonzola, and roquefort, whether they have been pasteurized or not (unless they have been cooked until they are piping hot).
unpasteurised cows milk, goats milk, sheeps milk or cream

Theres a small chance that unpasteurised or soft ripened dairy products may contain Listeria bacteria. This can cause an infection called listeriosis.

Listeriosis can lead to miscarriage or stillbirth, or make your newborn baby very unwell.

Soft cheeses with a white coating on the outside have more moisture. This can make it easier for bacteria to grow.

Cooking cheese until its steaming hot kills bacteria, reducing the risk of listeriosis.

True or False: Pregnant women should avoid eating fish and seafood due to mercury concerns

FAQ

Is smoked salmon okay during pregnancy?

Therefore, pregnant women should only eat salt-cured foods like hot-smoked salmon in moderation. Pregnant women can safely eat hot-smoked salmon when heated to 165℉ or shelf-stable forms, but cold-smoked salmon puts you at risk of tapeworm and Listeria infections.

Is smoked salmon cooked or raw?

When salmon is hot smoked, the raw material is actually COOKED in the same way one would cook a piece of salmon in the oven. The result of this smoking method is a deliciously flaky product more similar to a roasted salmon fillet, but with the added flavor of smoke.

Is it safe to eat cold-smoked salmon?

Hence, the conversation around ‘raw’ salmon is really asking the question: is cold-smoked salmon safe to eat? In short, the answer is yes – but there are some crucial standards to ensure have been met with regards to your smoked salmon product.

Can I eat packaged salmon while pregnant?

Yes, Pregnant Women Can Eat Salmon and Other Low Mercury Fish. Many Americans do not eat adequate amounts of fish. However, the FDA recommends eating 8 to 12 ounces of fish low in mercury per week. That amounts to about 2 to 3 servings of fish per week, which can be eaten in place of other types of protein.

Can pregnant women eat smoked salmon?

Salmon is considered low in mercury. Still, since some varieties are undercooked, you might wonder whether it’s safe to eat smoked salmon during pregnancy. This article explains whether pregnant women can safely eat smoked salmon. Smoked salmon is categorized as either cold- or hot-smoked depending on the specific curing method: Cold-smoked.

Is smoked salmon good for you?

Salmon is a source of high-quality protein, magnesium, and selenium. In addition, it provides healthy fatty acids for the body. It contains large amounts of omega 3, which prevents cardiovascular diseases, has anti-inflammatory properties, and prevents certain types of Cancer.

Is salmon good for pregnant women?

“Salmon is an excellent source of DHA or omega 3 fatty acids which have many benefits to developing the fetus as well as to the pregnancy, ” notes Daniel Roshan, MD, FACOG, FACS, a New York City-based board-certified high-risk maternal-fetal OBGYN.

Can a mom-to-be eat smoked salmon?

Both hot-smoked and cold-smoked salmon pose risks. The following are the potential side-effects of eating smoked salmon for a mom-to-be: Cold-smoked salmon and deli meat may harbor Listeria monocytogenes, a germ that causes foodborne illnesses.