Smoked salmon during pregnancy

The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) [1] and the French High Authority for Health (HAS) advise against consuming smoked fish, and therefore smoked salmon during pregnancy. We detail the risks below. 

Listeriosis: a risk not to be overlooked

One of the main risks is contamination by bacteria, in particular Listeria monocytogenes, a bacterium capable of multiplying even at low temperatures, such as those found in a refrigerator. This infection, although rare, can have serious consequences during pregnancy: miscarriage, premature birth, or neonatal infections. Due to the vulnerability of the immune system during pregnancy, expectant mothers are particularly at risk [2].

As a general rule, raw foods should be avoided: fish, seafood, meat, etc., due to the risk of contamination.

Heavy metals and contaminants

Salmon, like other fish, may also contain traces of mercury, cadmium, or pollutants accumulated in its environment [3]. Farmed salmon generally contains fewer contaminants than certain wild species, such as tuna. However, excessive intake of these substances remains a concern. In particular, they may have a harmful effect on the neurological development of the child.

Smoked salmon therefore requires particular care during pregnancy. Safer alternatives to smoked salmon during pregnancy, such as cooked salmon, allow you to enjoy its benefits.

The importance of a varied and balanced diet

During pregnancy, nutritional needs change. Eating a varied and balanced diet is the foundation of good health. Proteins, vitamins (particularly B9, B12, and D), as well as minerals are essential for preventing deficiencies and supporting the body's normal functioning.

Fish holds a prime place on the plate. It is recommended to eat fish at least twice a week, including at least once a week of oily fish. Rich in lean protein, vitamins, and essential fatty acids, fish perfectly complements a balanced diet [4]. However, not all fish are equal. Some are more beneficial than others, particularly for their DHA content, a fatty acid that is essential during this period. Seafood is also a worthwhile option, but must be thoroughly cooked. 

The nutritional value of smoked salmon

It is an excellent source of high-quality protein, essential for the development of the foetus's tissues and for maintaining the vitality of the mother-to-be. It has a high concentration of omega-3s, particularly EPA and DHA. These nutrients support the development of the baby's brain and eyes [5]. 

This smoked fish also contains essential vitamins, such as vitamin B12, which contributes to the formation of red blood cells and the normal functioning of the nervous system, and vitamin D, essential for calcium absorption and bone health. In terms of omega-3 content, smoked salmon ranks among the best food sources, alongside mackerel and sardines [6].

Smoked salmon during pregnancy vs fresh salmon: which is better?

Despite its nutritional strengths, it does present notable differences compared to fresh salmon. While both are nutritionally rich, smoked salmon generally contains more salt due to the curing process. This high sodium content can be problematic, particularly for pregnant women with high blood pressure [7].

Cooked fresh salmon, for its part, retains the same nutritional benefits whilst eliminating bacterial and parasitic contamination. To maximise the advantages whilst minimising any harmful effects, steaming, grilling, or poaching is recommended.

Finally, for those who still wish to eat smoked salmon, opt for products from reliable sources, check the use-by dates, and keep it properly refrigerated. These precautions allow you to enjoy the benefits of salmon while limiting the potential risks.

Expert and health authority recommendations

Expert opinion on consuming smoked salmon during pregnancy is clear. Although this food contains beneficial nutrients, it requires particular precautions. Organisations such as the WHO and ANSES advise against consuming smoked products if they are unpasteurised, due to the possible risk of listeria contamination. 

These recommendations emphasise the importance of freshness and the origin of the product. For those who choose to eat smoked salmon, it is crucial to ensure it comes from a reliable source, is stored at an appropriate temperature, and is consumed promptly after opening. These measures reduce the risks, although they do not eliminate them entirely.

Pasteurised smoked salmon, which is often indicated on labels, is a safer option. The pasteurisation process destroys a large proportion of pathogens, making the product safe to consume during pregnancy [8].

Safe alternatives to smoked salmon during pregnancy

Well-cooked salmon — steamed, baked or poached — retains its essential nutrients, particularly omega-3 and vitamins, while eliminating pathogens.

Other options include tinned fish, such as salmon, mackerel or sardines, which are sterilised during preparation. They offer a practical alternative. Do be mindful, however, that tinned products can be very high in salt and often contain elevated levels of heavy metals [9]. 

How to choose good-quality smoked salmon?

It is essential to choose carefully. Opt for products bearing a quality label, such as Label Red or organic certification, which guarantee strict standards in terms of traceability and production. Always check the use-by date: choose salmon that is as fresh as possible, avoiding any whose date is approaching.

When it comes to smoked salmon during pregnancy, choose vacuum-packed and pasteurised varieties. Cold-smoked salmon should be avoided, as should hot-smoked salmon, since the smoking temperature may not be sufficient to destroy pathogens.

What about frozen salmon? Listeria develops in the fridge, survives freezing, and is only destroyed by cooking[10]. The pathogens responsible for listeriosis can therefore survive in a frozen product.

Storage is also a key factor. Make sure it has been kept in an impeccable cold chain. Opt for vacuum-packed products, as they better preserve their nutritional and food safety qualities.

Hygiene and preparation at home

Once purchased, it should be kept in the fridge at below 3°C, and consumed quickly after opening (ideally within 24 hours). Avoid leaving it exposed to the air to minimise bacterial growth.

Be vigilant about cross-contamination too. Use clean utensils to handle it and avoid any contact with raw or unwashed foods. Wash your hands and work surface thoroughly before and after handling. 

Recipe ideas suitable during pregnancy

It is possible to enjoy smoked salmon during pregnancy with some well-thought-out recipes. For example, make smoked salmon open sandwiches using pasteurised cheese (such as cream cheese or ricotta) and wholegrain bread. You can also use our seeded bread mix Jolly Bread, rich in fibre and magnesium!

Another option is to prepare a mixed salad, replacing the smoked salmon with well-cooked salmon. Add fresh vegetables rich in fibre (such as spinach, carrots or avocado) for a balanced dish suited to your nutritional needs during pregnancy. Be mindful of raw vegetables and the risk of toxoplasmosis during pregnancy. Toxoplasmosis contamination also applies to raw foods such as meat, fish, and so on. 

With these tips, you'll be able to enjoy salmon safely while meeting the demands of this unique time.

During breastfeeding, smoked salmon can be consumed, provided it comes from a reliable source and is handled under strict hygiene conditions. Unlike during pregnancy, the risk linked to foodborne infections is not the same, as these pathogens do not generally pass into breast milk in significant quantities. Standard precautions should still be observed. 

Smoked salmon is a popular food during pregnancy for its taste and nutritional richness, but it can carry a risk. Between the benefits of DHA for the baby-to-be and the potential harmful effects linked to Listeria monocytogenes, it is essential to take an informed approach. And to ensure you are getting enough DHA, our supplement omega 3 pregnancy is ideal.

Opt for safe alternatives, such as well-cooked salmon — steamed to preserve its benefits — and follow food safety recommendations: choose quality products, observe good hygiene practices, and avoid any food of doubtful freshness. These precautions will allow you to enjoy the benefits of salmon without compromising your safety or that of your baby.

On a similar topic, find our article on barbecue during pregnancy: possible or not?  

Do not hesitate to consult a healthcare professional if you have any questions. Every pregnancy is unique, and personalised advice will help you make the most appropriate choices.