Many pregnant women tend to steer clear of fish due to concerns over mercury and other harmful contaminants that can be present in certain fish species. However, it's essential to recognize that fish is an excellent source of lean protein, beneficial fats, essential vitamins, and vital minerals. In fact, the Food and Drug Administration (FDA) advises that pregnant and breastfeeding women should consume between 227 to 340 grams (8–12 ounces) of low-mercury fish on a weekly basis. Among the various options, salmon is classified as low in mercury. That said, the risk of consumption increases if some varieties are not adequately cooked. Hence, you may find yourself questioning the safety of consuming smoked salmon during pregnancy.

This article aims to clarify whether smoked salmon is a safe choice for pregnant women.

Understanding the Varieties of Smoked Salmon

Smoked salmon is primarily categorized into two types: cold-smoked and hot-smoked, based on the distinct curing techniques utilized:

  • Cold-smoked. In this method, the salmon is dry-cured and smoked at temperatures ranging from 70 to 90°F (21 to 32°C). The fish remains partially raw, leading to a vibrant color, tender texture, and a robust, ocean-like flavor.
    • This variety is commonly enjoyed alongside spreads, in salads, or served on bagels and toast.
  • Hot-smoked. Here, the salmon is brine-cured and smoked at a temperature of 120°F (49°C) until its internal temperature reaches at least 135°F (57°C). As it is fully cooked, this type boasts a firm, flaky texture with an intense smoky flavor.
    • This type is typically served in rich dips, as a main course, or garnished over salads and rice bowls.

Product Labeling

When shopping at grocery stores or dining at restaurants, one can often find a variety of smoked salmon products. These items may be packaged in vacuum-sealed bags or tin cans. Frequently, the packaging will specify the smoking technique used. Some labels may even indicate that the product has been pasteurized, meaning the fish has been cooked. If there is any uncertainty regarding whether a product is cold- or hot-smoked, it is advisable to inquire with a server or contact the manufacturer directly.

Alternative Names for Cold-Smoked Salmon

Cold-smoked salmon might also appear under different designations, including:

  • pâté
  • Nova style
  • fish jerky
  • kippered

Salmon prepared in the lox and gravlax styles has been cured with salt but remains uncooked, thus classifying them as raw fish. Refrigerated fish jerky is deemed undercooked, whereas canned or shelf-stable jerky is considered safe for consumption during pregnancy without additional cooking.

What Are the Health Implications of Consuming Smoked Salmon During Pregnancy?

A single serving of smoked salmon, approximately 100 grams (3.5 ounces), offers a wealth of essential nutrients beneficial for expectant mothers. These nutrients include:

  • Calories: 117
  • Total Fat: 4 grams
  • Protein: 18 grams
  • Carbohydrates: 0 grams
  • Vitamin B12: 136% of the Daily Value (DV)
  • Vitamin D: 86% of the DV
  • Vitamin E: 9% of the DV
  • Selenium: 59% of the DV
  • Iron: 5% of the DV
  • Zinc: 3% of the DV

Fish is a rich source of vital nutrients necessary for the healthy growth and development of the fetus, particularly iodine, along with vitamins B12 and D. When compared to other protein sources, fish is often abundant in omega-3 fatty acids such as EPA and DHA. DHA is particularly crucial during pregnancy as it significantly contributes to the development of the fetal brain and has been associated with improved developmental outcomes for infants and children.

Moreover, numerous reviews focusing on fish consumption during pregnancy indicate that the advantages of consuming low-mercury fish surpass the potential risks associated with brain development in infants. However, some risks are linked to the consumption of cold-smoked salmon.

Increased Risk of Listeria Infection

Consuming raw or undercooked fish, including cold-smoked salmon, can lead to various viral, bacterial, and parasitic infections. This is particularly concerning for pregnant women, who are up to 18 times more likely to contract Listeria compared to the general population. This bacterial infection can be transmitted to the fetus through the placenta. The illness is caused by the bacteria Listeria monocytogenes. While symptoms in pregnant women can range from mild to severe, the consequences for unborn babies can be severe and potentially fatal.

In pregnant women and their unborn children, Listeria infection may lead to:

  • premature delivery
  • low birth weight in newborns
  • meningitis (inflammation around the brain and spinal cord)
  • miscarriages

Common symptoms of Listeria infection in pregnant women include flu-like symptoms, fever, fatigue, and muscle aches. If you experience these symptoms while pregnant and suspect a Listeria infection, it is essential to reach out to your healthcare provider immediately.

To mitigate your risk, it is advisable to avoid consuming raw or undercooked fish, including cold-smoked salmon, and to steer clear of other high-risk foods such as deli meats during pregnancy. To ensure that Listeria bacteria are effectively killed, hot-smoked salmon should be heated to an internal temperature of 165? (74?) before consumption.

Potential for Parasitic Infections

Consuming raw or undercooked salmon also presents the risk of parasitic infections. One of the most prevalent parasites found in raw or undercooked salmon is the tapeworm. Tapeworms can lead to symptoms such as stomach pain, nausea, diarrhea, and significant weight loss. They may also contribute to nutrient deficiencies and intestinal blockages. The most effective way to eliminate parasites such as tapeworms in salmon is to deep freeze the fish at -31? (-35?) for 15 hours or to cook it to an internal temperature of 145? (63?).

High Sodium Content

Both cold- and hot-smoked salmon are initially cured using salt, resulting in a product that can be high in sodium. Depending on the specific curing and preparation methods, just 100 grams (3.5 ounces) of smoked salmon may contain 30% or more of the recommended maximum daily sodium intake of 2,300 mg for pregnant women and healthy adults.

A high-sodium diet during pregnancy is associated with an increased risk of gestational hypertension and preeclampsia, both of which can have serious implications for mothers and their newborns. Therefore, it is crucial for pregnant women to consume salt-cured foods like hot-smoked salmon in moderation. While pregnant women can safely enjoy hot-smoked salmon when heated to 165? or from shelf-stable sources, cold-smoked salmon presents risks of tapeworm and Listeria infections. It is advised to completely avoid uncooked cold-smoked salmon during pregnancy.

Key Takeaways

Smoked salmon is an excellent source of nutrition, but if you are expecting, it is crucial to steer clear of unheated cold-smoked options. These varieties are not fully cooked, which can lead to significant health risks for both you and your baby.

In contrast, hot-smoked salmon is completely cooked and typically does not carry the same risks for dangerous infections. However, if the hot-smoked salmon has not been heated to a minimum temperature of 165? (about 74?), ensure you heat it adequately before consumption to guarantee safety. Additionally, smoked fish products that are shelf-stable are also considered safe to eat. As a general guideline, pregnant individuals should prioritize consuming only hot-smoked or shelf-stable salmon to maintain health and safety.