Eating at Restaurants While Pregnant: Complete Safety Guide 2026
Quick Answer
You can safely eat at restaurants during pregnancy by making smart choices: order well-cooked meats (165°F), avoid raw fish and undercooked eggs, skip unpasteurized cheese, and ask about ingredients. Request modifications when needed; most restaurants are happy to accommodate. For bottled dressings, see our ranch dressing pregnancy guide.
Questions to Ask Your Server
Helpful pregnancy essentials
A few things expecting moms often find useful. Always check with your OB-GYN or midwife first.
Don't hesitate to ask, your server is there to help. These questions can keep you and your baby safe:
- "Is the meat cooked to well-done?", Request 165°F for poultry and ground meat
- "Are the eggs fully cooked?", No runny yolks or soft scrambles
- "Is the cheese pasteurized?", Avoid soft cheeses made from unpasteurized milk
- "Does this contain raw fish or shellfish?", Skip sushi, ceviche, and raw oysters
- "Can I get the dressing on the side?", Avoid dressings with raw eggs (Caesar, hollandaise)
- "Is the hummus/dip freshly made and refrigerated?", Avoid buffet dips left at room temperature
Cuisine-Specific Tips
Different cuisines have different risks. Here's what to watch for:
Italian: Avoid carpaccio, tiramisu (raw eggs), and soft cheeses like brie on pizzas. Choose well-cooked pasta dishes, grilled meats, and pasteurized mozzarella.
Japanese: Skip raw sushi and sashimi. Choose tempura, teriyaki, udon, or fully cooked rolls. See our sushi guide for details.
Mexican: Avoid queso fresco (often unpasteurized), ceviche, and undercooked meats. Choose fully cooked tacos, burritos, and dishes with pasteurized cheese.
Mediterranean: Be cautious with feta, ensure it's pasteurized. Avoid raw meat dishes. Hummus and falafel are generally safe when fresh. See our feta cheese guide.
American/Steakhouse: Order steaks well-done or medium-well (145°F minimum). Avoid rare meat. Skip blue cheese dressing if unpasteurized.
Restaurant Dining Safety Checklist
- Order meats cooked to 165°F (poultry, ground meat) or 145°F (steaks, chops)
- Avoid raw fish, sushi, ceviche, and raw shellfish
- Skip soft cheeses unless pasteurized (ask your server)
- Request eggs fully cooked, no runny yolks
- Avoid Caesar dressing, hollandaise, and aioli (may contain raw eggs)
- Skip buffet items that have been sitting at room temperature
- Choose pasteurized juices, avoid fresh-squeezed if unpasteurized
- Limit caffeine to 200mg (about one 12oz coffee)
Pro Tips for Pregnant Diners
- Call ahead: For special occasions, call to ask about pregnancy-safe options
- Request substitutions: Most restaurants will swap risky ingredients
- Choose busy restaurants: Higher turnover often means fresher food
- Skip the salad bar: Pre-made salads and dressings may have sat too long
- Bring snacks: If you're unsure about options, having backup snacks helps
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