Eel is a popular finfish used in many global cuisines, most notably in Japanese dishes like Unagi (freshwater eel) or Anago (saltwater eel). Expectant mothers often wonder about its safety due to general concerns regarding seafood consumption during pregnancy. The reassuring answer is that eel is generally safe to consume, provided it is fully cooked to eliminate potential biological risks. However, safety during pregnancy depends heavily on two factors: the level of heavy metal contaminants and the method of preparation.
Mercury Levels in Eel and Pregnancy Safety
The primary concern with fish consumption during pregnancy is exposure to methylmercury, a heavy metal that can negatively affect the developing fetal brain and nervous system. Mercury accumulates in fish over time, meaning larger, longer-lived predatory species tend to have the highest concentrations. Eel, including both freshwater Unagi and saltwater Anago, typically falls into the category of fish with low mercury levels, according to the U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA).
This low-mercury classification means pregnant individuals can generally consume eel as part of their recommended seafood intake. Guidance suggests safely eating up to two 6-ounce servings per week of fish in this low-mercury category. Both Unagi and Anago are recognized as low in mercury, making them a manageable choice for inclusion in a prenatal diet.
Moderation remains an important principle, as the overall amount of mercury consumed from all sources should be monitored throughout pregnancy. Choosing low-mercury fish like eel allows expectant mothers to meet the recommended weekly intake of beneficial fats and proteins without exceeding safety thresholds.
Pathogen Risks of Raw Eel Consumption
The greatest risk associated with eating eel during pregnancy is the potential presence of biological contaminants in raw or undercooked preparations. Pregnant women experience changes in their immune system that make them more susceptible to foodborne illnesses, which can pose serious risks to the developing fetus. Pathogens like Listeria monocytogenes and Salmonella, as well as parasites such as Anisakis, can reside in raw seafood.
Therefore, any raw or undercooked eel, whether served as sashimi or in a sushi roll, must be strictly avoided throughout pregnancy. Listeriosis, an infection caused by the Listeria bacteria, is particularly concerning because it can lead to severe complications like miscarriage, stillbirth, or serious illness in the newborn.
The universal recommendation for pregnant individuals is to consume only seafood that has been fully cooked. This heat treatment effectively destroys any harmful bacteria or parasites that may be present in the fish. Focusing on cooked preparations completely mitigates the risk of biological contaminants.
Nutritional Profile and Safe Preparation
When fully cooked, eel offers a robust nutritional profile that can be beneficial during pregnancy. It is an excellent source of high-quality protein, providing approximately 18 grams per 100-gram serving, which is necessary for fetal growth and tissue repair. Eel is also rich in Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are fundamental for the development of the baby’s brain and eyes.
The fish also contains notable levels of fat-soluble vitamins, including Vitamin D and an exceptionally high amount of Vitamin A, or retinol. While Vitamin A supports the immune system and cell differentiation, expectant mothers should monitor their overall intake from all sources, including supplements, to avoid excessive consumption. A 100-gram serving can contain over 300% of an adult’s daily value of Vitamin A.
To ensure safety, eel must be cooked to an internal temperature of 145°F (63°C), which is the standard recommendation for all types of seafood. When preparing eel at home, insert a food thermometer into the thickest part of the meat to confirm it has reached this temperature. Visually, the eel should be opaque and flake easily when finished cooking.