What you can and can’t eat in pregnancy: prawns, soft cheese, eggs and more

Pregnancy comes with a long list of food rules, and it’s hard to know which ones really matter. Here’s what the NHS says about the foods people ask about most, and what to do if you’ve already eaten something on the list.

The short version

The NHS groups foods into ones to avoid and ones to be careful with. Most of the rules are about two things: germs such as listeria, toxoplasma and salmonella, and a few ingredients, such as liver, where too much vitamin A or other substances can harm your baby. Cooking food until it is steaming hot removes most of the germ risk.

Cheese and dairy

Mozzarella, cottage cheese, cream cheese and other pasteurised soft cheeses are fine. The NHS lists them as safe when they’re made with pasteurised milk.
Soft cheese with a white coating (such as brie, camembert and chèvre) and soft blue cheese (such as gorgonzola and roquefort) are foods to be careful with. The NHS says to cook them thoroughly. Cooked until steaming hot, they are fine, for example in a baked dish.
Any cheese cooked until steaming hot is listed as safe.
Unpasteurised milk, cream, yoghurt, butter and ice cream are on the avoid list.

The reason is listeria, which can cause miscarriage or stillbirth, or make a newborn very unwell.

Fish and shellfish

Prawns and other cooked shellfish are safe. The NHS lists cooked prawns, crab, lobster, squid, mussels, scallops, clams and cockles. It puts cold pre-cooked prawns in the ‘be careful’ group and says to cook them until steaming hot.
Raw shellfish should be avoided.
Smoked salmon. The NHS puts cold-smoked and cured fish, such as smoked salmon, in the ‘be careful’ group and says it should be cooked until steaming hot, for example in a pasta dish or quiche. Its explanation of why also says to avoid raw, cold-smoked and cured fish because of listeria, so if you’re unsure, ask your midwife.
Sushi made with raw fish should be avoided, even if the fish was frozen. Sushi made with cooked fish or shellfish is fine.
Tuna is limited to no more than 4 cans or 2 tuna steaks a week.
Oily fish (salmon, trout, mackerel, sardines, herring) is limited to 2 portions a week.
Swordfish, shark and marlin should be avoided.

Tuna and oily fish can contain pollutants, including mercury, which can harm your baby if you eat too much.

Eggs and mayonnaise

Eggs stamped with the British Lion mark, or produced under the Laid in Britain scheme, can be eaten raw, partly cooked or well cooked. Other hen eggs should be well cooked. Duck, goose and quail eggs should be well cooked too.

So mayonnaise and mousse made with raw eggs are fine if they’re made with British Lion or Laid in Britain eggs. The NHS page doesn’t cover shop-bought mayonnaise, so check the label or ask your midwife. The NHS says salmonella is unlikely to harm your baby, but it can give you food poisoning.

Meat and liver

Raw or undercooked meat should be avoided, because of a small risk of toxoplasmosis, which can cause miscarriage.
Game such as goose, partridge, pheasant and venison should be avoided, because it can contain lead.
Cold cured meats such as salami, pepperoni, chorizo and prosciutto should be cooked until steaming hot, for example on a pizza.
Liver and liver products, including liver pâté, should be avoided, because they contain high levels of vitamin A that can harm your baby. See folic acid and pregnancy vitamins.

Drinks and other things people ask about

Herbal tea: no more than 4 cups a day, and avoid tea with liquorice root. The NHS notes there isn’t much research on herbal teas in pregnancy.
Nuts: peanuts and other nuts are fine unless you’re allergic or a midwife or doctor has told you not to eat them.
Caffeine: see caffeine in pregnancy.
Alcohol: see alcohol in pregnancy and drinking before you knew.

If you’ve already eaten something on the list

The NHS says a small amount is unlikely to affect your baby if you didn’t get ill afterwards. Talk to your midwife or GP if you’re worried. Call NHS 111 if you feel unwell after eating something on the avoid list, if food poisoning symptoms last more than 48 hours, or if you have symptoms of listeriosis or toxoplasmosis.

Questions people ask

Can I eat mozzarella when pregnant?

Yes, if it’s made with pasteurised milk. The NHS lists mozzarella as safe. Check the label.

Can I eat prawns when pregnant?

Yes, if they’re cooked. The NHS says cold pre-cooked prawns should be cooked until steaming hot, and raw shellfish should be avoided.

Can I eat smoked salmon when pregnant?

The NHS says cold-smoked fish should be cooked until steaming hot, so smoked salmon is safest in a cooked dish. Ask your midwife if you’re unsure.

Can I have mayonnaise when pregnant?

Yes, if it’s made with British Lion or Laid in Britain eggs. The NHS page doesn’t cover shop-bought mayonnaise, so check the label or ask your midwife.

Is it OK to eat soft cheese if it’s cooked?

Yes. The NHS says soft mould-ripened and soft blue cheeses are fine once cooked until steaming hot.