Cooking during pregnancy: food safety basics
Updated October 2026 · 2 min read
Quick answer
Cook meat, poultry and eggs thoroughly, avoid unpasteurized dairy and raw fish, and heat deli meats until steaming. Ask your clinician about your own diet.
Cook it through
Cook poultry to 165°F, ground meat to 160°F, and eggs until firm.
Skip the riskiest
Unpasteurized milk and cheese, raw or undercooked fish and shellfish, and raw sprouts are commonly advised against.
Deli meats
Heat deli meats and hot dogs until steaming.
Fish
Choose lower-mercury fish and limit high-mercury types as your clinician advises.
Wash up
Wash produce and your hands, and keep raw meat away from ready-to-eat food.
This guide is general food planning, not medical advice. Your care team knows your situation best.
Why does food safety matter more now?
Pregnancy changes the immune system, so some foodborne illnesses are more likely and can be more serious for you and the baby. Simple habits make a big difference.
What temperatures should you cook to?
| Food | Safe internal temperature |
|---|---|
| Poultry and leftovers | 165°F |
| Ground meat | 160°F |
| Whole cuts of beef, pork, lamb and fish | 145°F |
| Eggs | Cook until yolk and white are firm |
| Hot dogs and deli meats | Steaming hot, 165°F |
| Poultry and leftovers | 165°F |
| Ground meat | 160°F |
| Whole cuts of beef, pork, lamb and fish | 145°F |
| Eggs | Cook until yolk and white are firm |
Use a food thermometer. Color is not a reliable guide.
What is commonly advised to avoid?
Unpasteurized milk and cheeses made from it, raw or undercooked fish and shellfish, raw or undercooked eggs and raw sprouts. Some soft cheeses, such as queso fresco, brie and feta, are safe if made with pasteurized milk, so check the label. Ask your clinician about your own situation.
What about listeria?
Listeria is a germ that can grow in the fridge and is more dangerous in pregnancy. Heat deli meats and hot dogs until steaming. Keep your fridge at 40°F or colder. Eat leftovers within three to four days. Wash raw produce, including melons.
What about fish?
Fish is a good source of protein and omega-3 fats. Many guidelines advise choosing lower-mercury fish, such as salmon, shrimp, cod and canned light tuna, and avoiding high-mercury fish such as shark, swordfish, king mackerel, tilefish and bigeye tuna. Ask your clinician how much is right for you.
What about caffeine and alcohol?
Many clinicians advise limiting caffeine to about 200 milligrams a day. Experts advise that no amount of alcohol is known to be safe in pregnancy. Ask your care team.
How do you keep the kitchen safe?
Wash hands, boards and knives after touching raw meat or eggs. Keep raw meat away from ready-to-eat foods. Chill leftovers within two hours.
How do you eat well?
Choose a mix of vegetables, fruit, whole grains, protein and dairy or fortified alternatives. Take prenatal vitamins as advised. Small frequent meals can help with nausea.
Who can help?
Your doctor, midwife or a dietitian can answer questions about your diet. This guide is general information, not medical advice.
Frequently Asked Questions
Pasteurized hard cheeses are generally considered fine. Ask your clinician about soft cheeses.
Ask your clinician. Guidance varies.
Raw fish is commonly advised against. Cooked rolls and vegetable rolls are usually fine. Ask your clinician.
Heat it until steaming hot, 165°F, to reduce the risk of listeria.