Pregnancy Food Safety Checker

Soft blue-veined cheeses—such as Gorgonzola, Roquefort, Stilton, and Danish Blue—are generally placed in the avoid category during pregnancy unless they are confirmed to be pasteurized and, ideally, cooked until bubbling hot.

Unpasteurized Brie cheese is classified under the avoid category during pregnancy. Soft, mold-ripened cheeses like Brie, Camembert, and blue-veined options traditionally made with raw (unpasteurized) milk present a substantial risk of foodborne illness.

Soft, mold-ripened cheeses like Camembert are classified under the avoid category during pregnancy unless they are confirmed to be pasteurized and cooked until steaming hot.

Store-bought, commercial eggnog is safe to consume during pregnancy, provided it is non-alcoholic.

Commercially manufactured cottage cheese is completely safe to consume during pregnancy, provided it is made from pasteurized milk. In the United States and many other countries, federal regulations require all commercially sold cottage cheese to be pasteurized, making it a low-risk, highly nutritious choice for expectant mothers.

Commercially produced cream cheese is safe to consume during pregnancy.

Feta cheese is generally safe to consume during pregnancy, with one critical condition: it must be made from pasteurized milk.

Traditional homemade eggnog is classified under the avoid category during pregnancy.

Traditional and commercial Parmesan cheese (including authentic Italian Parmigiano-Reggiano) is completely safe to eat during pregnancy.

Hard cheeses, such as Cheddar (along with Parmesan, Swiss, Gouda, and Provolone), are completely safe to eat during pregnancy.

Commercially pasteurized eggs (both in-shell and liquid) are completely safe to consume during pregnancy, even in raw or gently cooked forms.

Commercially prepared or homemade hollandaise sauce made with pasteurized eggs is safe to consume during pregnancy.

Commercial pasteurized milk (including whole milk, low-fat milk, skim milk, and organic milk) is GENERALLY SAFE to consume throughout all trimesters of pregnancy.

Commercially packaged mozzarella cheese is safe to eat during pregnancy.

Traditional soft cheeses like Queso Blanco, Queso Fresco, and Queso Cotija are classified under the avoid category during pregnancy unless they are explicitly made from commercially pasteurized milk.

Raw cookie dough and cake batter must be strictly avoided during pregnancy.

Raw and undercooked eggs, along with any foods containing them, should be strictly avoided during pregnancy.

Traditional, raw-egg hollandaise sauce should be strictly avoided during pregnancy.

Raw, unpasteurized milk and any dairy products made from it (such as certain soft cheeses, creams, and yogurts) should be strictly avoided during pregnancy.

Commercially manufactured ricotta cheese is safe to eat during pregnancy, provided it is made from pasteurized milk.

Albacore (often sold as "white" tuna, whether canned, pouched, or fresh) is classified under the moderate safety category during pregnancy.

Under dietary guidelines from the U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA), anchovies are classified as a "Best Choice" seafood.

Canned light tuna is classified as safe and is listed on the U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) "Best Choices" list for pregnant individuals.

Fully cooked cod is safe and highly recommended for consumption during pregnancy.

Fully cooked clams are safe and highly beneficial to consume during pregnancy.

Fully cooked oysters are safe and highly beneficial to eat during pregnancy.

Fully cooked crab is classified as safe and is featured on the U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) "Best Choices" list.

According to guidelines from the U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA), halibut is classified as a "Good Choice" (not a "Best Choice"). Because it contains moderate levels of methylmercury, pregnant individuals must limit their intake.

The U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA) classify King Mackerel on their list of "Choices to Avoid" for pregnant individuals, women planning to become pregnant, and young children.

Fully cooked lobster is safe and highly nutritious to consume during pregnancy.

The U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA) classify Marlin on their list of "Choices to Avoid" for pregnant individuals, women who are breastfeeding, and young children.

Fully cooked mussels are safe and highly nutritious for consumption during pregnancy.

Under guidelines established by the U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA), Orange Roughy is placed on the "Choices to Avoid" list for pregnant individuals, women who plan to become pregnant, and young children.

According to directives from the U.S. Food and Drug Administration (FDA) and the Centers for Disease Control and Prevention (CDC), consuming raw or undercooked shellfish poses a direct risk of severe foodborne illness to pregnant individuals and can lead to pregnancy loss or fetal injury.

According to warnings from the Centers for Disease Control and Prevention (CDC) and the U.S. Food and Drug Administration (FDA), consuming raw or undercooked shellfish poses a severe threat of foodborne infection to pregnant individuals and their fetuses.

Cooked salmon is classified under the safe category and is widely considered one of the best seafood choices for pregnant individuals.

According to guidelines from the U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA), sardines are on the "Best Choices" list. They are highly recommended for expectant mothers due to their rich nutritional profile and negligible methylmercury content.

According to joint dietary guidelines from the U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA), shark is placed on the "Choices to Avoid" list for pregnant individuals, breastfeeding mothers, and young children.

Cooked shrimp is classified under the safe category and is one of the most popular, low-mercury shellfish options for pregnant individuals.

Sushi rolls made with fully cooked seafood or vegetables are safe to consume during pregnancy.

When it comes to raw fish sushi (including sashimi, nigiri, and rolls containing raw tuna, salmon, or yellowtail), standard clinical guidelines from the U.S. Food and Drug Administration (FDA) and the American College of Obstetricians and Gynecologists (ACOG) recommend avoiding them completely during pregnancy.

Swordfish is classified under the avoid category during pregnancy and lactation.

Fully cooked tilapia is completely safe to eat during pregnancy.

The U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA) place Tilefish from the Gulf of Mexico on their list of "Choices to Avoid" for pregnant individuals, women who may become pregnant, and young children.

Fully cooked freshwater trout (such as rainbow trout) is safe and highly recommended during pregnancy.

According to warnings from the Centers for Disease Control and Prevention (CDC), the U.S. Surgeon General, the American College of Obstetricians and Gynecologists (ACOG), and the World Health Organization (WHO), there is no known safe amount of alcohol to drink during pregnancy, nor is there any safe time or safe type of alcohol.

Because black tea is derived from the Camellia sinensis plant, it naturally contains caffeine. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant individuals limit their total caffeine consumption to less than 200 mg per day from all sources.

Coffee is safe to drink during pregnancy, but it must be consumed in moderation. The active compound of concern is caffeine, a central nervous system stimulant.

Decaf coffee is safe to consume during pregnancy and serves as an excellent alternative for individuals wishing to reduce their caffeine intake. While the American College of Obstetricians and Gynecologists (ACOG) recommends limiting caffeine to under 200 mg per day, decaf coffee contains only a fraction of that amount, making it easy to stay well within safety limits.

Diet soda should be consumed in moderation during pregnancy. While it is sugar-free and eliminates the risks of rapid blood sugar spikes associated with regular soda, it is a highly processed beverage containing artificial sweeteners, chemical preservatives, and colors.

Energy drinks should be strictly avoided throughout pregnancy. While the high concentration of caffeine is a major concern, these beverages also contain proprietary "energy blends" with ingredients such as taurine, ginseng, guarana, L-carnitine, and yohimbe.

The American College of Obstetricians and Gynecologists (ACOG), along with the World Health Organization (WHO) and the U.S. Food and Drug Administration (FDA), recommends that pregnant individuals limit their daily caffeine consumption to less than 200 mg per day.

A standard 8-ounce cup of green tea contains 30 to 50 mg of caffeine, while a serving of matcha (made from stone-ground green tea leaves) contains about 70 mg of caffeine. The American College of Obstetricians and Gynecologists (ACOG) recommends keeping total daily caffeine below 200 mg to prevent risks of low birth weight.

Unlike peppermint or ginger tea (which are classified as safe), chamomile (Matricaria recutita) falls into a moderate safety category.

Because ginger tea is a herbal infusion, it is naturally caffeine-free and does not interfere with your daily prenatal caffeine limits.

While many herbal teas are safe, hibiscus (Hibiscus sabdariffa) carries significant risks of hormone disruption and uterine stimulation that make it dangerous for both maternal and fetal health.

While nettle (Urtica dioica) is known for being rich in iron, calcium, and vitamin K, its chemical properties make it unsafe for pregnant individuals due to its potential to stimulate uterine contractions and lead to premature delivery or miscarriage.

Unlike traditional teas (black, green, or oolong), peppermint tea is a herbal infusion made from the leaves of the Mentha piperita plant. It contains no caffeine, meaning it does not count toward your daily 200 mg prenatal caffeine limit.

Red raspberry leaf (Rubus idaeus) has a long history of traditional use as a uterine tonic.

While it has gained popularity for its probiotic benefits, the combination of raw fermentation, potential pathogens, trace alcohol, and caffeine makes it unsafe for expectant mothers.

Commercially bottled mineral water is safe to consume during pregnancy. Unlike spring water or tap water, true mineral water comes from protected underground geologically physical sources and must contain a constant level of dissolved minerals and trace elements at the point of bottling.

Commercially pasteurized juice is entirely safe to consume during pregnancy. The pasteurization process involves heating the juice to a specific temperature (typically between 160°F and 180°F / 71°C to 82°C) for a set duration. This thermal treatment is highly effective at destroying harmful foodborne pathogens—including bacteria like Escherichia coli, Salmonella, and Listeria monocytogenes, as well as parasites—rendering the product shelf-stable and secure for pregnant individuals.

Regular sugar-sweetened soda should be consumed in moderation during pregnancy. While it is not contaminated with pathogens that cause immediate foodborne illness, its nutritional profile consists almost entirely of refined sugars, artificial colorings, and empty calories.

Municipal tap water is generally safe and highly recommended for hydration during pregnancy. In developed regions, public drinking water is strictly regulated and monitored. In the United States, the Environmental Protection Agency (EPA) establishes legal limits on over 90 contaminants under the Safe Drinking Water Act. This includes testing for bacteria, viruses, parasites, heavy metals, and chemical runoff to ensure public tap water is safe for vulnerable populations, including pregnant individuals and infants.

Unpasteurized juices, fresh-pressed green juices, and raw apple ciders should be strictly avoided during pregnancy. Because these beverages do not undergo pasteurization—a heat-treatment process that destroys harmful bacteria and parasites—they carry a significantly elevated risk of harboring pathogens that cause severe foodborne illness.

Animal liver (such as beef liver, chicken liver, pork liver, or liver sausage) should be consumed in strict moderation or avoided entirely during pregnancy.

Beef jerky, turkey jerky, venison jerky, and other dried meat snacks should be strictly avoided during pregnancy.

Cold deli meats (also known as cold cuts, lunch meats, or sandwich meats, including turkey, ham, roast beef, and bologna) are classified as AVOID during pregnancy unless they are thoroughly heated before consumption.

Cold hot dogs consumed straight from the package should be strictly avoided during pregnancy. Although hot dogs are commercially precooked at the processing plant, they are highly susceptible to post-processing contamination during packaging, transport, and storage.

Thoroughly cooked sausage is safe to consume during pregnancy.

Deli meats—such as turkey, ham, roast beef, bologna, and chicken slices—are safe to consume during pregnancy only if they are heated until steaming hot immediately before eating.

Thoroughly cooked and heated hot dogs are safe to consume during pregnancy. Although hot dogs are commercially precooked at the processing plant, they can become contaminated with bacteria before packaging. Reheating them to a high temperature is the only way to ensure they are safe.

Cold, uncooked pepperoni should be avoided during pregnancy.

Cold, uncooked prosciutto should be strictly avoided during pregnancy.

Rare, medium-rare, and undercooked beef (including steaks, roasts, and ground beef) should be strictly avoided during pregnancy.

Raw, undercooked, or partially cooked chicken and poultry must be strictly avoided during pregnancy.

Raw or undercooked pork (including raw pork chops, roasts, ribs, ground pork, and raw bacon) must be strictly avoided during pregnancy.

Raw sausage links, bulk sausage meat, and uncooked breakfast patties must be strictly avoided during pregnancy.

Refrigerated pâté and meat spreads (whether made from pork, chicken, beef, or vegetables) must be strictly avoided during pregnancy.

Cold, uncooked salami should be strictly avoided during pregnancy.

Thoroughly cooked, well-done bacon is safe to consume during pregnancy.

Thoroughly cooked, well-done beef is entirely safe and highly nutritious to consume during pregnancy.

Thoroughly cooked, well-done chicken (and other poultry like turkey and duck) is entirely safe and serves as an excellent source of protein during pregnancy.

Thoroughly cooked, well-done pork is safe and highly nutritious to consume during pregnancy.

Thoroughly cooked, well-done turkey is completely safe and serves as an excellent lean protein source during pregnancy.

Thoroughly cooked sprouts (including alfalfa, clover, mung bean, and radish sprouts) are safe to consume during pregnancy.

Fresh and canned pineapple is safe to consume in moderate culinary portions during pregnancy.

Pre-cut watermelon, cantaloupe, and honeydew melons sold in plastic containers or deli cups should be consumed with caution during pregnancy.

Pre-packaged bagged salads and pre-washed greens should be consumed with caution during pregnancy.

Raw sprouts of any kind—including alfalfa, clover, radish, mung bean, and onion sprouts—must be strictly avoided during pregnancy.

Fully ripe papaya (with yellow or orange skin and soft orange flesh) is entirely safe and highly nutritious to consume during pregnancy.

Unripe green papaya (as well as semi-ripe papaya with green spots on the skin) must be strictly avoided during pregnancy.

Unwashed lettuce, unwashed spinach, kale, and other raw salad greens must be strictly avoided during pregnancy.

Thoroughly washed lettuce and salad greens (including romaine, butterhead, spinach, kale, and arugula) are completely safe and highly recommended during pregnancy.

Whole, uncut watermelon is entirely safe and highly beneficial to consume during pregnancy.

Most FDA-approved artificial sweeteners and sugar substitutes are safe to consume in moderation during pregnancy.

Chocolate is safe to consume during pregnancy, but it should be enjoyed in moderation.

Commercially manufactured, store-bought mayonnaise is entirely safe to consume during pregnancy.

Homemade mayonnaise, fresh house-made aioli, and raw-egg-based emulsified dressings (such as traditional Caesar salad dressing or Béarnaise sauce) must be strictly avoided during pregnancy.

Licorice root (Glycyrrhiza glabra), black licorice candies containing real licorice extract, and herbal supplements or teas featuring licorice root must be strictly avoided during pregnancy.

Commercially pasteurized honey is entirely safe to consume during pregnancy.

Peanuts and peanut butter are entirely safe and highly recommended to consume during pregnancy, provided the mother does not have a diagnosed peanut allergy.

Raw, unpasteurized honey is safe to consume during pregnancy.