Sushi during pregnancy can be perfectly fine, as long as you know what to order and trust the restaurant you’re eating at to prepare it properly. Here’s what you can safely eat, and what’s best to avoid.

Can I eat sushi while pregnant?

Yes, but stay away from sushi made with raw fish. During pregnancy, it is recommended that you only eat fish and shellfish that have been cooked to 145 degrees Fahrenheit. Cooking fish at this temperature destroys any potentially harmful parasites and pathogens (other disease-causing organisms such as bacteria and viruses).

It is important to avoid potentially dangerous foods during pregnancy as your immune system is suppressed. You are more susceptible to foodborne illnesses such as listeriosis. Also, when you are pregnant, foodborne illnesses can have serious negative effects on you and your baby.

Note: Even if the fish has been previously frozen, it is not safe to eat raw during pregnancy. Although freezing can destroy potentially harmful parasites, it does not kill pathogens.

Is cooked sushi safe during pregnancy?

Yes, sushi with cooked fish is safe during pregnancy – with one caveat. It is important that restaurant staff avoid cross-contamination from raw fish. Sushi with cooked ingredients should be prepared on different surfaces and with different utensils. If you’re not sure you can trust the place you’re eating to follow these protocols, it’s safer to order something else—like a teriyaki chicken or salmon bento box.

But in general, pregnancy-safe cooked sushi includes:

• Sushi made with boiled eggs

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• Sushi made from cooked seafood with a low mercury content, such as eel or shrimp

• California rolls (imitation crab or crabmeat is cooked)

• Vegan or vegetarian sushi rolls, like those with avocado or cucumber

When eating sushi, look for low-sodium soy sauce or use just a little of the usual. A tablespoon of soy sauce can contain as much as 1,180 milligrams of sodium, about half of the total recommended daily amount.

Can I eat baked or smoked fish during pregnancy?

Fish that is grilled is usually partially raw or undercooked. Since not everything is fully cooked to a safe temperature, it is best to avoid it during pregnancy.

Also, you want to avoid refrigerated smoked fish unless you have it in a cooked dish, such as a casserole, which reaches an internal temperature of 165 degrees F to kill harmful germs. It is also okay to eat smoked seafood during pregnancy if it is canned or shelf stable.

How to make sure fish is safe to eat during pregnancy

Don’t skip fish entirely while you’re pregnant. It’s a stellar source of protein, iron, vitamin B12, vitamin D and zinc, all nutrients that help keep you and your baby healthy. Some types of fish are also rich in omega-3 fatty acids, which help your baby’s brain develop. That’s why the U.S. Dietary Guidelines recommend that pregnant women eat between 8 and 12 ounces of seafood per week.

To safely eat fish during pregnancy:

Stick to the little fish

To reduce your exposure to mercury, eat small fish such as sardines, cod, haddock, flounder, salmon, tilapia and canned light tuna. Do not eat large predatory fish such as shark, swordfish, king mackerel, orange roughy and shark. If you eat albacore tuna, limit it to 4 ounces per week and don’t eat any other fish that week.

Be careful with the fish you catch

Before eating fish you catch yourself (or have caught by family and friends) like larger carp, catfish, trout, and perch, check for state advisories about how often you can safely eat them. If you can’t find any information, limit your intake to less than 6 ounces per week.

Prepare seafood properly

Seafood should be cooked to an internal temperature of 145 degrees F (63 degrees Celsius). If you don’t have a food thermometer, follow these tips:

• Cook the fish with a fork until opaque (milky white) and flaky.

• Cook the shrimp, lobster and scallops until they are the right color (translucent milky white).

• Boil clams, mussels and oysters until their shells open. That means they are done. Discard any that have not opened.

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• Shelled clams and shucked oysters are fully cooked when they are opaque (milky white) and firm.