Is this foodsafe in pregnancy?
A calm, evidence-based guide from a UK registered dietitian. Search for a food below to get a clear answer based on current NHS guidance.
Fish & seafood
Sushi
Most UK-bought sushi is fine; raw fish at home is not.
Tuna
Up to 2 tuna steaks or 4 medium tins per week.
Salmon
Yes — aim for 1–2 portions per week.
Prawns
Yes, as long as they are thoroughly cooked.
Oysters (raw)
No — raw shellfish is not recommended in pregnancy.
Swordfish, marlin, shark
No — these high-mercury fish should be avoided in pregnancy.
Smoked salmon
UK shop-bought cold-smoked salmon is considered safe; updated NHS view.
Mackerel
Yes — mackerel is safe and recommended as oily fish.
Sardines
Yes — excellent source of omega-3 and calcium.
Trout
Yes — trout is a safe and recommended oily fish.
Cod
Yes — cod is safe with no weekly limit.
Haddock
Yes — haddock is safe, including smoked when cooked.
Anchovies
Yes — anchovies are safe in normal amounts.
Crab
Yes — cooked crab is safe in pregnancy.
Mussels
Yes — thoroughly cooked mussels are safe.
Lobster
Yes — cooked lobster is safe in pregnancy.
Kippers (smoked herring)
Yes — kippers are safe, especially when cooked.
Sea bass
Yes — sea bass is safe, counts as oily fish.
Cheese & dairy
Soft mould-ripened cheese (Brie, Camembert)
Avoid unless cooked through until steaming hot.
Soft blue cheese (Stilton, Gorgonzola, Roquefort)
Avoid unless cooked through until steaming hot.
Hard cheese (Cheddar, Parmesan, Manchego)
Yes — all hard cheeses are safe in pregnancy.
Feta, mozzarella, halloumi, ricotta, paneer
Yes — these soft cheeses are safe if made from pasteurised milk.
Unpasteurised milk & dairy
Avoid unpasteurised (raw) milk and its products.
Hard goats cheese
Yes — hard goats cheese is safe in pregnancy.
Greek yoghurt
Yes — Greek yoghurt is safe and a great protein source.
Cream cheese
Yes — cream cheese is safe when made with pasteurised milk.
Mascarpone
Yes — mascarpone is safe if made from pasteurised milk.
Cottage cheese
Yes — cottage cheese is safe and high in protein.
Ice cream
Yes — shop-bought ice cream is safe in pregnancy.
Feta cheese
Yes — feta is safe when made from pasteurised milk.
Meat
Pâté (all types)
Avoid all types of pâté during pregnancy.
Liver
Avoid liver and liver products during pregnancy.
Deli meat (ham, salami, chorizo, pepperoni)
Safer when cooked; heat thoroughly before eating.
Rare or undercooked meat
Meat should be cooked through with no pink or red remaining.
Chicken
Yes — as long as it is cooked through with no pink meat.
Turkey
Yes — safe when cooked thoroughly.
Sausages
Yes — provided they are cooked through.
Hot dogs
Yes — when heated thoroughly until steaming hot.
Cooked ham (packet)
Yes — pre-cooked packaged ham is safe.
Game meat (venison, pheasant, grouse)
Avoid unless you can confirm it is lead-shot-free.
Black pudding
Yes — safe when thoroughly cooked.
Eggs
Runny or raw eggs (British Lion)
Yes — UK British Lion eggs are safe, even raw or runny.
Mayonnaise
Shop-bought is fine; homemade depends on the eggs used.
Tiramisu
Depends on the eggs and alcohol — check before eating.
Hollandaise sauce
Only safe if made with British Lion or pasteurised eggs.
Raw cookie dough
Two risks: raw egg and raw flour.
Chocolate mousse
Shop-bought is safe; restaurant/homemade depends on eggs.
Drinks
Coffee
Up to 200 mg of caffeine per day — roughly 2 mugs of instant coffee.
Alcohol
No — the safest approach in pregnancy is no alcohol.
Herbal teas
Most are fine in moderation; a few should be avoided or timed.
Energy drinks
Avoid — high caffeine and other stimulants make these unsuitable.
Tea (black tea)
Yes — but counts toward the 200 mg daily caffeine limit.
Green tea
Small amounts fine; concentrated forms and high intake not advised.
Decaffeinated coffee
Yes — decaf is safe throughout pregnancy.
Kombucha
Best avoided — raw, unpasteurised, low alcohol content.
Fresh juice / smoothies (commercial)
Pasteurised is fine; avoid unpasteurised juices.
Diet drinks (Diet Coke, sugar-free)
Yes — in moderation, with approved sweeteners.
Sparkling / fizzy water
Yes — completely safe, a good alternative to sugary drinks.
Herbs & supplements
Vitamin A supplements (retinol)
Avoid high-dose vitamin A supplements and any multivitamin not labelled for pregnancy.
Folic acid
Yes — 400 micrograms daily from before conception to 12 weeks.
Vitamin D
Yes — 10 micrograms (400 IU) daily throughout pregnancy.
Liquorice (and liquorice root)
Small amounts in sweets are fine; avoid liquorice root tea or supplements.
Fish oil / Omega-3 supplements
Omega-3 (DHA/EPA) supplements are safe; cod liver oil is not.
Iron supplements
Yes — safe, and often needed if your iron is low.
Calcium supplements
Yes — if you are not getting enough from food.
Probiotics
Yes — probiotic foods and most supplements are safe.
Magnesium supplements
Yes — at normal doses; useful for some pregnancy symptoms.
Herbal supplements (general)
Most herbal supplements should be avoided — evidence is too thin.
Chamomile tea
Occasional cup is fine; large amounts not advised.
Ginger (tea, fresh, capsules)
Yes — often recommended for morning sickness.
Fruits & vegetables
Pineapple
Yes — pineapple is safe in normal amounts.
Raw vegetables & salad
Safe — but wash thoroughly before eating.
Papaya (unripe/green)
Ripe papaya is fine; avoid unripe/green papaya.
Berries (strawberries, blueberries, raspberries)
Yes — all berries are safe and beneficial in pregnancy.
Grapes
Yes — safe and a useful source of hydration.
Citrus fruits (oranges, lemons, grapefruit)
Yes — excellent source of vitamin C and folate.
Bananas
Yes — bananas are safe and particularly good for morning sickness.
Avocado
Yes — avocado is a pregnancy superfood.
Raw sprouts / beansprouts
Avoid raw; cooked sprouts are fine.
Mushrooms (shop-bought, cooked)
Shop-bought cooked mushrooms are safe; avoid wild or raw.
Seaweed / nori / kelp
Small amounts fine; large amounts can give too much iodine.
Beetroot
Yes — beetroot is safe and nutrient-rich.
Other
Peanuts
Yes — peanuts are safe and may reduce allergy risk in the baby.
Honey
Yes — honey is safe for pregnant women (but not for babies under 1).
Spicy food
Yes — spicy food is safe throughout pregnancy.
Artificial sweeteners
Most approved sweeteners are safe in normal amounts.
Chocolate (milk)
Yes — in moderation, mindful of caffeine total.
Dark chocolate
Yes — more caffeine than milk chocolate; a few squares is fine.
Nuts (almonds, walnuts, cashews, pistachios)
Yes — all nuts are safe unless you have an allergy.
Olives
Yes — olives are safe and provide healthy fats.
Tofu, tempeh, soy products
Yes — soy foods are safe in pregnancy.
Takeaway food
Fine occasionally; choose thoroughly-cooked options.
Cooked sushi rolls (tempura, teriyaki, cooked salmon)
Yes — sushi with cooked fillings is always safe.
Curry
Yes — curry is safe, spice does not cause labour.
Kefir
Pasteurised kefir is safe; avoid unpasteurised versions.
Vegan / plant-based diet
Yes — well-planned vegan diets are safe in pregnancy.
Chilli / hot peppers
Yes — chilli is safe and does not cause labour.
Vinegar & pickled foods
Yes — pickled and vinegar foods are safe.
Crisps & snacks
Yes — safe, no pregnancy-specific concerns.
Bread (white, wholegrain, sourdough)
Yes — all shop-bought breads are safe in pregnancy.
Water (tap & bottled)
Yes — UK tap water and bottled water are both safe.
Planning a pregnancy or trying to conceive?
General guidance is a starting point. If you'd like nutrition support built around your own situation, I'd be glad to help.