Can You Eat a California Roll While Pregnant?

Last Updated on July 20, 2023 by Lauren Beck

California rolls are generally safe during pregnancy if the ingredients are cooked. Consult your healthcare provider before enjoying sushi.

The California roll, featuring cooked avocado, cucumber, and crab meat, is a popular choice. Pregnant? You can likely indulge, but seek professional guidance first.

Is California Roll Cooked?

Most California rolls you’ll find at your local sushi spot are cooked. The crab meat is usually imitation crab, which is a type of seafood made with fish paste and other ingredients.

This means that it’s safe for pregnant women to eat. If you’re concerned about the safety of sushi while pregnant, always ask your sushi chef if the roll you’re interested in is cooked or not.

Benefits of Eating California Roll During Pregnancy

Here are some of the benefits you can get from eating California roll while pregnant:

  • Imitation crab is a good source of protein, which is important for the development of your baby.
  • California roll can also be a good source of omega-3 fatty acids, which are important for brain and eye development in babies.
  • Eating sushi in moderation can also help you get important vitamins and minerals, such as vitamin B12, iron, and selenium.

How to Make California Roll Pregnancy?

Pregnant women can make their own California rolls at home using cooked crab meat. Here’s a simple recipe:


  • 1/2 cup cooked crab meat
  • 1/4 cucumber, peeled and thinly sliced
  • 1/4 avocado, thinly sliced
  • 1 tablespoon mayonnaise
  • 1 tablespoon rice vinegar
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 4 sheets nori (seaweed paper)
  • 1 cup sushi rice


  1. In a medium bowl, mix together crab meat, cucumber, avocado, mayonnaise, rice vinegar, sugar, and salt.
  2. Place one sheet of nori on a bamboo sushi mat. Spread 1/4 cup of sushi rice over the nori, and then spread 1/4 of the crab mixture over the rice.
  3. Roll up the sushi tightly, using the bamboo mat to help you. Repeat with remaining ingredients.
  4. Slice roll into 8 pieces and serve immediately. Enjoy!

Why Is the California Roll Deep-Fried?

california maki in a plate

While most California rolls are not deep-fried, you may come across the occasional deep-fried version.

While this may make the roll more delicious, it’s not necessarily the healthiest choice for pregnant women.

Deep-fried foods can be high in fat and calories, and they can also increase your risk of developing gestational diabetes. If you’re pregnant and trying to eat a healthy diet, it’s best to avoid deep-fried foods.

How Long Can I Store the California Roll?

If you make your own California roll at home, it’s best to eat it right away. Sushi can be stored in the fridge for up to 24 hours, but after that, it starts to lose its freshness.

If you want to store your sushi for longer, you can freeze it. Sushi can be stored in the freezer for up to 3 months.

When it comes to store-bought sushi, it’s best to check the expiration date. Most sushi will be good for 3-5 days after the sell-by date.

However, if you’re pregnant, it’s always better to err on the side of caution and consume your sushi as soon as possible.

Is Sushi Safe to Eat During Pregnancy?

Yes, sushi is generally safe to eat during pregnancy [1]. However, there are a few things pregnant women should keep in mind when eating sushi:

  • Always check with your sushi chef to make sure the roll you’re interested in is cooked.
  • If you’re making your own sushi at home, be sure to use cooked crab meat.
  • Avoid deep-fried sushi rolls, as they can be high in fat and calories.
  • Check the expiration date on store-bought sushi, and consume it as soon as possible.
  • Pregnant women should always consult with their healthcare provider before consuming any type of sushi.

What Sushi Rolls Can I Eat While Pregnant?

If you’re pregnant and looking for sushi rolls that are safe to eat, here are a few options:

  • California Rolls: As long as the crab meat is cooked, California rolls are a safe option for pregnant women.
  • Vegetable Rolls: Vegetable rolls are another safe option for pregnant women. These rolls can be made with a variety of vegetables, such as cucumber, avocado, and carrot.
  • Temaki: Temaki is a type of sushi that is wrapped in a cone-shaped piece of nori. Temaki can be made with a variety of fillings, including cooked fish, vegetables, and rice.
  • Nigiri: Nigiri is a type of sushi that consists of a slice of fish placed on top of a ball of rice. Nigiri can be made with a variety of different fish, including tuna, salmon, and shrimp.

Do California Rolls Have Raw Fish?

No, California rolls do not have raw fish. The California roll is a type of sushi roll that was actually created in the United States, specifically in Los Angeles.

It typically consists of sushi rice, nori (seaweed), avocado, and imitation crab meat. Sometimes cucumber or other vegetables are also included.


Indulging in a California roll during pregnancy is indeed an option, granted that the crab meat is cooked. However, it’s wise to steer clear of deep-fried sushi rolls, as they tend to harbor excessive fat and calories.

As a general rule, expectant mothers should prioritize consulting their healthcare provider prior to enjoying any variety of sushi. Your provider’s guidance ensures you can make informed decisions, safeguarding your well-being and that of your precious little one.

So, while relishing a California roll is a possibility, remember to prioritize professional advice for a worry-free culinary experience during this special time.


Lauren Beck
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