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Many women may consider eating smoked salmon in pregnancy due to the various health benefits attributed to the fish. Smoked salmon contains several healthy fats, minerals, and vitamins, helping healthy fetal brain development while also benefiting maternal health. Nevertheless, it is essential to observe some safety guidelines and avoid eating fish contaminated with germs or other contaminants, such as mercury, which can harm the fetus. Read this post to know the various benefits and risks of eating salmon during pregnancy.
Key Pointers
- Pregnant women can safely consume thoroughly cooked smoked salmon within the recommended amount.
- It is a great source of omega-3, protein, and other essential nutrition for a healthy diet and babies’ brain development.
- Not all types of smoked salmon can be consumed during pregnancy.
Is It Safe To Eat Smoked Salmon In Pregnancy?
Can pregnant women eat smoked salmon? The safety of consuming smoked salmon in pregnancy depends on certain factors. It is safe for consumption if it is part of a cooked dish and is stored well. For example, canned or shelf-safe smoked salmon are usually safe for consumption. Its safety also depends on the smoking style used to process the salmon. For example, salmon labeled as lox, nova style, or jerky should be avoided unless part of a cooked meal (1). Colorado-based dietician Staci Gulbin advises, “The best way to consume smoked salmon, if you choose to consume it during pregnancy, is to cook it until it is steaming hot so that any bacteria present may be lessened or eliminated during the cooking.”
Experts recommend consuming Atlantic and Pacific salmon rather than Great Lakes salmon (2). Studies have shown that the Great Lakes in the US contain harmful toxic chemicals, such as perfluoroalkyl (PFAs) and poly-fluoroalkyl (PFOs), often referred to as ‘forever chemicals’ (3).
Quick tipWhat Is The Nutritional Value Of Smoked Salmon?
The nutritional value of 100g of smoked salmon is as follows:
| Nutrient | Amount |
|---|---|
| Calories | 250kcal |
| Protein | 23.21g |
| Total fat | 12.5g |
| Sodium | 1214mg |
| Saturated fatty acids | 1.79g |
| Total monounsaturated fatty acids | 5.36g |
| Total polyunsaturated fatty acids | 1.79g |
| Cholesterol | 54mg |
Source: Smoked Salmon: FoodData Central; U.S. Department of Agriculture
Salmon is a good source of omega-3 fatty acids, including eicosapentaenoic acid (EPA)and docosahexaenoic acid (DHA). It is also low in saturated fats, making it a healthy fat source that assists in fetal brain development (4) (5).
Which Types Of Smoked Salmon Are Safe In Pregnancy?
The following types of smoked salmon pose a low risk of infection and can be consumed while you are expecting:
- Hot-smoked salmon
It has a smoky flavor and is completely cooked and cured at temperatures as high as 82°C (179.6°F). It is safe for consumption if used in a dish that has been heated to an internal temperature of 165°F (73°C). However, avoid eating refrigerated or pre-frozen hot-smoked salmon as it may harbor Listeria (6) (7) (8).
- Canned, tinned, or shelf-stable smoked salmon
They are safe for consumption in a cooked dish where the internal temperatures are 165°F (73°C) (9).
Shelf-stable smoked salmon is vacuum packed and available in non-refrigerated aisles. However, as they should be refrigerated once opened, avoid consuming after unsealing the pack.
Expert saysWhich Types Of Smoked Salmon Are Unsafe For Pregnant Women?
Undercooked smoked salmon is best avoided by expectant moms, as it might contain parasites. Also, avoid fish products that pose a higher risk of contamination, such as
- Cold-smoked salmon
As per its name, this type of salmon is cured at below 30°C (86°F) to ensure good muscle texture. Since cold-smoked fish is uncooked, it offers a natural breeding ground for Listeria (6) (10). Cold salmon may also be marketed in other names, so ensure you check the labels.
- Products containing smoked salmon
Pre-processed food products, such as smoked salmonpâté and spreads or salmon-flavored cream cheese or dips, may pose a threat of contamination. As the cure type or processing method used is unknown, they are best avoided during the gestational period. These salmon products may also contain unpasteurized milk—another reason to avoid them (9).
- Smoked salmon sushi
Salmon sushi is mostly made of raw fish. A study on Listeria in salmon sushi showed an exponential increase in their count over three days. Hence, avoid salmon sushi, especially if raw, during pregnancy. If you’re wondering can pregnant women eat sushi, it can be said that it’s safer to choose cooked options. Cooked salmon sushi can be a better alternative (11).
Eve, a mother and registered dietitian (RD), shares ways she satisfied her sushi craving during pregnancy. She says, “You can eat sushi, just not the raw stuff. You can eat anything with cooked fish and vegetables. I love sushi, and while I miss eating raw tuna and salmon, I can still satisfy my sushi craving with other alternatives (i).” Vegetable rolls, cooked salmon, and cooked shrimp rolls are some alternatives to sushi she shared in her blog.
How Much Smoked Salmon Is Safe To Eat When Pregnant?
Considering the above factors, you may consume up to two portions of smoked salmon per week during pregnancy (12). According to the US Food and Drug Administration (US FDA), “eating a variety of fish is better for you and your child than eating the same type of fish every time (13).”
What Are The Possible Benefits Of Eating Smoked Salmon While Pregnant?
Salmon is a protein-rich food that can help in the healthy development of the mother and baby’s body tissues, muscles, and organs. Hence, adding well-cooked smoked salmon into your pregnancy diet can be beneficial. Some more benefits of salmon during pregnancy include (14):
- Optimize physiological processes: Salmon provides several crucial vitamins and minerals, such as selenium, iodine, vitamin B6, and vitamin B12. The body uses these nutrients to perform different physiological functions, which can help support fetal growth and maintain a healthy pregnancy.
- Aid in healthy brain development: High levels of DHA, vitamin A, vitamin D, and selenium in salmon can support your and your baby’s overall health. It can also help the healthy brain development of the fetus.
- Support cardiovascular health: Salmon contains omega-3 fatty acids (EPA and DHA) and potassium. These nutrients help reduce artery inflammation, lower cholesterol, and maintain optimal blood pressure levels, aiding long-term cardiovascular health. A study highlighted that EPA/DHA supplementation during pregnancy reduced the risk of preterm birth and early preterm birth significantly (15).
What Are The Potential Risks Of Eating Smoked Salmon While Pregnant?
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:
- High risk of listeriosis
Cold-smoked salmon and deli meat may harbor Listeria monocytogenes, a germ that causes foodborne illnesses. According to the US Centers for Disease Control and Prevention (US CDC), listeriosisiA food-borne disease caused by bacteria of the genus Listeria. may affect the fetus and result in premature birth, stillbirthiThe death or loss of a baby after 28 weeks of pregnancy, before or during birth. , or miscarriages.
It easily affects those with compromised immune systems; pregnant women are ten times more likely to be infected (16) (17). The American Pregnancy Association (APA) states that approximately 22% of cases of perinatal listeriosis result in stillbirth or neonatal death (18).
- Parasitic worms
Salmon could be a breeding ground for tapeworms, and the consumption of raw salmon increases the risk of parasitic infectionsiInfections caused by parasites, which are organisms living on other species (hosts). . When consumed, fish tapeworm (Diphyllobothrium latum) may cause gastrointestinal discomfort, diarrhea, vomiting, weight loss, and anemia (19).
Point to consider- High in sodium
Hot or cold, smoked salmon is initially cured in salt. 100g of smoked salmon contains around 1214mg of sodium, nearly 40% of the recommended daily sodium intake (3000mg). Excessive salt intake during pregnancy could affect the newborn’s renal functioniA term used to represent or assess kidney functioning. (4) (20) (21).
Frequently Asked Questions
1. Can I eat pink salmon while pregnant?
Yes, all varieties of salmon, including pink salmon, are considered safe to consume during pregnancy (25). The American Pregnancy Association suggests a healthy pink salmon croquettes recipe for pregnant women (26).
2. Is smoked salmon healthier than cooked salmon in pregnancy?
You may consume both cooked and smoked salmon in pregnancy. Raw seafood should be cooked to 145°F to prevent infections such as listeria. Smoked salmon can be consumed when it is canned, shelf-stable, or is an ingredient of a well-cooked dish. Refrigerated smoked salmon should be cooked to an internal temperature of 165°F to kill harmful germs (9).
3. What are the best ways to store smoked salmon?
Smoked salmon should be stored in the refrigerator at or below 40°F (4°C) and well-wrapped or sealed to avoid air exposure. It is advisable to use a refrigerator thermometer to ensure accurate temperature control. When storage temperatures exceed 3°C, Clostridium botulinum growth and toxin production in certain varieties of smoked fish are potentially risky. Consume it within the specified time range to maintain freshness and reduce the likelihood of bacterial growth. Once the frozen product is thawed, it is crucial to promptly open and use the package. In cases where immediate use is not anticipated, the seafood should be tightly wrapped in plastic, foil, or moisture-proof paper and stored in the freezer (27) (6).
4. What should I look for on labels when buying smoked salmon?
When buying smoked salmon, check the label for details such as the type of smoking process (hot or cold) and any safety certifications. Hot-smoked salmon is generally safer for pregnant women, as it is fully cooked. Look for words like ‘fully cooked’ or ‘pasteurized’ for added reassurance (6).
If you wish to consume smoked salmon in pregnancy, ensure you exercise caution and eat the low-risk types, such as hot-smoked salmon, which are completely cooked and stored correctly. Eating unsafe varieties, such as cold-smoked salmon, may increase your risk of developing listeriosis or parasitic worms, which may adversely affect your pregnancy. Also, consume smoked salmon in moderate quantities to avoid complications, and talk to your health care specialist during your prenatal care checkups if you have any doubts about its consumption. However, if you skip eating salmon, ask your doctor about alternative sources of omega-3 fatty acids.
Infographic: Ways To Eat Smoked Salmon During Pregnancy
Hot smoked salmon is considered safe for consumption during pregnancy. It is better to incorporate it in dishes that need to be heated to about 165°F (74°C) and not have it cold. The infographic below lists some tasty combinations to enjoy smoked salmon during pregnancy safely. Illustration: Momjunction Design Team
Personal Experience: Source
MomJunction articles include first-hand experiences to provide you with better insights through real-life narratives. Here are the sources of personal accounts referenced in this article.
i. Sushi while Pregnant;
https://nutritionbyeve.wordpress.com/2010/01/15/sushi-while-pregnant/
References
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https://www.pregnancybirthbaby.org.au/foods-to-avoid-when-pregnant - Safe Minimum Internal Temperature Chart.
https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart - People At Risk: Pregnant Women.
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https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-those-who-might-become-or-are-pregnant-or - 12 Health Benefits Of Salmon For The Heart Brain And Much More.
https://safebeat.org/cardiac/heart_health/12_health_benefits_of_salmon_for_the_heart_brain_and_much_more/ - Philippa Middleton et al.; (2018); Omega‐3 fatty acid addition during pregnancy.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6516961/ - Mitko Madjunkov et al.; (2017); Listeriosis During Pregnancy.
https://pubmed.ncbi.nlm.nih.gov/28536811/ - People at Increased Risk for Listeria Infection.
https://www.cdc.gov/listeria/risk-factors/index.html - Listeria in Pregnancy – Risks Treatment & Prevention.
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https://www.ucsfhealth.org/education/eating-right-before-and-during-pregnancy - Caiping Mao et al.; (2015); High-Salt Diets During Pregnancy Affected Fetal And Offspring Renal Renin–Angiotensin System.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4406098/ - Food Safety Focus; Cold-smoked Salmon and Listeria monocytogenes.
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https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-fresh-and-frozen-seafood-safely
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Read full bio of Jenny Champion
Staci Gulbin is a registered dietitian, freelance writer, health editor, and founder of Lighttrack Nutrition. She has been a registered dietitian with the Commission on Dietetic Registration since 2010 and has over a decade of experience in the nutrition and dietetics industry.Staci Gulbin is a registered dietitian, freelance writer, health editor, and founder of Lighttrack Nutrition. She has been a registered dietitian with the Commission on Dietetic Registration since 2010 and has over a decade of experience in the nutrition and dietetics industry.
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