Pregnancy-Safe Foods Checker
Know exactly what to eat and what to avoid during pregnancy. Search 65+ foods for safety ratings, recommended serving sizes, and trimester-specific guidance.
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Why some foods are risky during pregnancy
During pregnancy, your immune system is naturally suppressed so your body doesn't reject the baby — this means you're more vulnerable to foodborne bacteria like Listeria and Salmonella. Some fish contain mercury that can harm your baby's developing nervous system. And certain vitamins (like vitamin A from animal sources) can cause birth defects in excessive amounts. This checker flags those risks clearly.
The main food hazard categories
| Risk Type | Main Concern | Foods Affected |
|---|---|---|
| High Mercury | Damages baby's developing nervous system | Swordfish, shark, king mackerel, tilefish, bigeye tuna |
| Listeria Risk | Can cause miscarriage, premature birth, or stillbirth | Unpasteurized cheese, deli meats, raw sprouts, smoked fish |
| Salmonella / Raw | Severe food poisoning, can affect baby | Raw/undercooked eggs, raw poultry, raw meat, raw sushi |
| Excess Vitamin A | Teratogenic — can cause birth defects | Liver, liver pâté, high-dose vitamin A supplements |
| Caffeine | Linked to low birth weight and miscarriage above 200mg/day | Coffee, energy drinks, strong tea, cola |
| Alcohol | Fetal alcohol spectrum disorders, no safe level known | All alcoholic beverages |
Nutrients you need more of during pregnancy
Focus on foods rich in folate (neural tube development), iron (blood volume increases by 50%), calcium (baby's bones and teeth), DHA/omega-3 (brain development), and vitamin D. The safe foods in this checker are tagged to help you spot these nutritional powerhouses.
🩺 Medical note: This checker is for general guidance only and does not replace advice from your obstetrician or midwife. Food safety guidelines vary slightly between countries and are updated over time. When in doubt, check with your healthcare provider. See our full guide: Foods to Avoid During Pregnancy.
Frequently Asked Questions
Can I eat salmon during pregnancy?
Yes — salmon is one of the best foods you can eat during pregnancy. It's low in mercury and rich in DHA omega-3, which is crucial for your baby's brain development. Aim for 2–3 servings (85g cooked each) per week. Always ensure it's fully cooked; avoid raw or lightly smoked salmon.
Is tuna safe during pregnancy?
It depends on the type. Light canned tuna is low in mercury and safe at up to 2–3 servings per week. Albacore (white) canned tuna is higher in mercury — limit to 1 serving per week. Bigeye tuna (often used in sushi) and fresh tuna steaks should be avoided due to high mercury content.
Can I eat soft-boiled or runny eggs?
Soft-boiled eggs with a runny yolk carry a salmonella risk. Unless eggs are produced under a food safety scheme (like the British Lion mark in the UK), it's safest to cook eggs fully — both the white and yolk should be set. Hard-boiled, scrambled, and fully fried eggs are all fine.
Is feta cheese safe during pregnancy?
Pasteurized feta is safe and a good source of calcium. However, traditional Greek feta made from unpasteurized sheep or goat milk poses a Listeria risk. Always check the label — most feta sold in supermarkets in the US, UK, and Australia is pasteurized and safe to eat.
How much coffee can I drink when pregnant?
Most health authorities (including WHO and the NHS) recommend keeping caffeine under 200mg per day during pregnancy. That's roughly one 240ml (8oz) cup of filter coffee, or two small espressos. Don't forget that tea, cola, energy drinks, and chocolate also contain caffeine — it adds up.
Can I eat sushi during pregnancy?
Raw fish sushi carries risks of mercury (depending on the fish) and parasites or bacteria. During pregnancy it's safest to choose cooked sushi rolls (shrimp tempura, crab sticks, cooked salmon) or vegetarian rolls. Avoid raw tuna, mackerel, and high-mercury fish entirely.