Healthy Restaurant Meals During Pregnancy: What to Order and What to Skip
Matt · April 23, 2026
The safest and most nutritious restaurant meals during pregnancy are fully cooked dishes rich in protein, folate, and iron — while avoiding raw seafood, deli meats, and unpasteurized cheeses. Eating out doesn't have to be stressful when you know what to look for.
What Your Body Needs More of During Pregnancy
Pregnancy increases your daily requirements for several key nutrients: protein (about 70–100g per day), folate, iron, calcium, and omega-3s. The good news is that most restaurant menus have plenty of options that naturally hit these targets — you just need to know how to read the menu.
Great choices to look for:
- Grilled salmon or other fatty fish (stick to low-mercury options like salmon, tilapia, and shrimp — all fully cooked)
- Lentil or bean-based soups and stews, which are high in folate and iron
- Grain bowls with leafy greens, legumes, and a protein like grilled chicken or steak
- Eggs any style (as long as they're fully cooked — skip the runny yolk)
- Cheese-topped dishes using pasteurized cheeses like mozzarella, cheddar, or parmesan
When you're scanning a menu with a lot of unknowns — especially at a new restaurant — an app like MenuScore can help you quickly see the protein and calorie breakdown of dishes before you order.
Foods to Avoid When Eating Out While Pregnant
A few restaurant staples are genuinely risky during pregnancy and worth actively skipping:
Raw or undercooked proteins — Sushi with raw fish, rare steaks, runny eggs, and ceviche made with uncooked seafood all carry a risk of listeria or salmonella. Ask for salmon fully cooked, order steak medium-well or well done, and stick to California rolls or shrimp nigiri.
Deli meats and cured charcuterie — Cold cuts, prosciutto, and salami can harbor listeria unless heated to steaming. A ham sandwich is usually fine if the meat is warmed; a cold charcuterie board is a better skip.
Soft cheeses and unpasteurized products — Brie, camembert, queso fresco, and many artisan cheeses may be made from unpasteurized milk. Most chain and casual restaurants use pasteurized dairy, but it's worth asking at smaller spots.
High-mercury fish — Tilefish, swordfish, shark, and king mackerel are best avoided throughout pregnancy. Tuna is fine in moderation (canned light tuna is lower mercury than albacore).
Practical Tips for Ordering at Restaurants While Pregnant
Ask questions freely. Most restaurant staff are used to dietary requests. "Is this cooked all the way through?" or "Is the cheese pasteurized?" are completely normal questions.
Prioritize protein early in the meal. Pregnancy hunger can hit fast, and filling up on bread before your meal arrives leaves you short on the nutrients you actually need. Order an appetizer with protein — edamame, hummus, or a small grilled chicken plate — if you're dining somewhere with a long wait.
Watch the sodium. Restaurant meals are notoriously high in salt, and pregnancy can already cause fluid retention. This doesn't mean you need to avoid restaurants, but opting for grilled over sauced dishes, and asking for dressings and sauces on the side, makes a real difference over time.
Don't stress the occasional treat. One meal at a steakhouse or a slice of pizza won't derail your pregnancy nutrition. The goal is a generally balanced pattern, not perfection at every single meal.
Frequently Asked Questions
Can I eat sushi while pregnant?
You can eat cooked sushi and rolls — fully cooked shrimp, crab, salmon, and vegetable rolls are all fine. Raw fish carries a small but real risk of listeria and should be avoided until after delivery.
Is it safe to eat at restaurants every day during pregnancy?
Yes, with some awareness. Restaurant food tends to be high in sodium and calories, so the more often you eat out, the more it pays to choose dishes with plenty of protein, vegetables, and whole grains. Apps like MenuScore can make it easier to spot high-calorie or high-sodium options before you order.
What cuisines are the most pregnancy-friendly when eating out?
Mediterranean, Japanese (cooked dishes), and American grill-style restaurants tend to have the widest range of pregnancy-safe options — lots of grilled proteins, vegetable-forward dishes, and legume-based sides. Thai and Indian cuisine also have excellent options as long as you're mindful of spice levels and avoid raw preparations.