Can You Eat Smoked Salmon While Pregnant? Safety Guide

No, you should not eat cold-smoked salmon while pregnant unless it is heated until steaming hot (165°F/74°C). Hot-smoked salmon that is fully cooked is safe to eat. The key distinction is whether the salmon has been cooked to a high enough temperature to kill listeria bacteria, which can cause serious infection during pregnancy. For the next step, read our overview of Can I Eat Fried Sushi While Pregnant? Safety Guide.

Pregnancy changes how your body handles foodborne illness, making you more susceptible to listeriosis. Cold-smoked salmon is a ready-to-eat refrigerated food that may harbor Listeria monocytogenes, a bacterium that can grow even at refrigerator temperatures. Hot-smoked salmon, on the other hand, is cooked during the smoking process and is safe if handled properly. This guide explains the differences, the risks, and how to enjoy salmon safely while pregnant. Our breakdown of Can I Eat Cream Cheese While Pregnant? Safety Guide covers the related details.

Cold-Smoked vs. Hot-Smoked Salmon: What’s the Difference?

Smoked salmon comes in two main forms, and the safety difference comes down to temperature during processing.

• Cold-smoked salmon is cured and smoked at temperatures below 90°F (32°C), which does not cook the fish. It has a silky, raw-like texture and is typically sold in vacuum-sealed packages or at deli counters. Examples include lox, nova-style salmon, and many European-style smoked salmons. Because it is not cooked, any listeria present can survive.
• Hot-smoked salmon is smoked at temperatures between 120°F and 180°F (49°C–82°C), which fully cooks the fish. It has a flakier texture and is often sold as a cooked product. This type is safe during pregnancy if it has been handled properly and is not cross-contaminated after cooking.

Always check the label: if it says “cold-smoked,” “lox,” “nova,” or “ready-to-eat” and is refrigerated, treat it as risky. If it says “hot-smoked” or “fully cooked,” it is generally safe. For related context, see our guide to What Happens If You Eat Sushi While Pregnant.

Why Is Listeria a Concern During Pregnancy?

Listeria monocytogenes is a bacterium that can cause listeriosis, a serious infection. Pregnant women are about 10 times more likely to get listeriosis than the general population because pregnancy suppresses certain immune functions. If a pregnant woman becomes infected, the bacteria can cross the placenta and cause miscarriage, stillbirth, premature delivery, or life-threatening infection in the newborn. Our breakdown of How to Tell if a Goat Is Pregnant or Just Fat covers the related details.

Symptoms of listeriosis may appear days to weeks after eating contaminated food and can include fever, muscle aches, headache, nausea, and diarrhea. Because these symptoms are similar to flu or other illnesses, it’s important to contact your healthcare provider if you develop them after eating a high-risk food.

Cold-smoked salmon is a known source of listeria outbreaks. In 2020, a multi-state outbreak in the U.S. was linked to smoked fish, prompting the CDC to advise people at higher risk, including pregnant women, to avoid eating smoked fish unless it is canned, shelf-stable, or cooked to 165°F.

What Do Official Guidelines Say?

Health authorities in several countries advise pregnant women to avoid cold-smoked fish. The French public health website Santé.fr recommends that pregnant women avoid smoked fish, including smoked salmon, and choose well-cooked fish instead. The U.S. FDA and CDC similarly advise pregnant women to avoid refrigerated smoked seafood unless it is heated to 165°F or is canned or shelf-stable. The UK NHS also advises against eating cold-smoked fish unless it is cooked until steaming hot.

These guidelines are precautionary because listeria can survive and grow at refrigeration temperatures, and even a small amount can cause illness in a pregnant woman.

Safe Ways to Eat Salmon During Pregnancy

Salmon is an excellent source of protein, omega-3 fatty acids (DHA and EPA), vitamin D, and selenium, all important for fetal development. You don’t have to give up salmon entirely—just choose safe preparations.

• Fully cooked salmon: Bake, grill, pan-sear, or poach salmon until it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork. This is safe and recommended 2–3 times per week.
• Hot-smoked salmon: If the package says “hot-smoked” or “fully cooked,” it is safe to eat cold or heated, as long as it has been stored properly and not cross-contaminated.
• Canned or shelf-stable salmon: Canned salmon is fully cooked and safe. Shelf-stable pouches or jars of salmon are also safe if they are pasteurized or commercially sterile.
• Heating cold-smoked salmon: If you have cold-smoked salmon and want to eat it, heat it until it is steaming hot (165°F/74°C) throughout. This kills listeria. You can add it to cooked dishes like scrambled eggs, pasta, or casseroles.

When eating out, ask whether the smoked salmon is cold-smoked or hot-smoked. If unsure, avoid it or request it heated until steaming.

What If You Accidentally Ate Cold-Smoked Salmon?

Don’t panic. The risk of listeriosis from a single exposure is low, but it’s not zero. Monitor yourself for symptoms such as fever, muscle aches, or gastrointestinal upset for up to two months. If you develop any symptoms, contact your healthcare provider immediately. They can perform tests and, if needed, start antibiotic treatment. Early treatment can prevent serious complications.

If you feel fine, no action is needed, but you may want to mention it at your next prenatal visit.

Frequently Asked Questions

Can I eat bagel and lox while pregnant?

Traditional lox is cold-smoked and not safe unless heated until steaming. If the lox is hot-smoked or you heat it thoroughly, it can be safe. Ask how it was prepared.

Does smoked salmon count as raw?

Cold-smoked salmon is not raw in the sense of being uncooked, but it is not cooked to a temperature that kills listeria. It is considered a ready-to-eat food with a higher risk. Hot-smoked salmon is fully cooked.

How common is listeria from smoked salmon?

Listeria contamination in smoked salmon is relatively rare, but outbreaks do occur. Because the consequences for pregnancy are severe, guidelines recommend avoidance or thorough heating.

What are other foods to avoid during pregnancy?

Other high-risk foods include unpasteurized dairy, deli meats and hot dogs (unless heated), raw or undercooked seafood, raw sprouts, and unwashed produce. Always follow food safety practices.

For more detailed information, consult these sources: Foods to Avoid During Pregnancy, French official guidelines on smoked salmon, Smokin’ Brothers on smoked salmon safety, and The Prenatal Nutrition Library on lox.