Midsummer food for pregnant women – what can you eat?

What should pregnant people avoid on the midsummer table?

When you're pregnant, some foods carry a higher risk of bacteria or parasites. Midsummer often includes:

• Traditional gravlax (cured salmon) and cold-smoked salmon – should be avoided because of the risk of listeria.
• Unpasteurized cheeses – especially certain mold-ripened and dessert cheeses.
• Homemade mayonnaise and sauces with raw egg yolk – can contain salmonella.
• Herring not kept cold – only eat freshly made, properly stored herring.
• Air-dried or cold-smoked meats (e.g., prosciutto, salami, bresaola) – may contain both toxoplasma and listeria.

Can you eat charcuterie during pregnancy?

Yes—but with precautions. According to Swedish Food Agency guidelines, air-dried and cold‑smoked meats like prosciutto, salami, or bresaola pose a risk of toxoplasma and listeria.

But you can eat them if you:

✅ Freeze the meat for at least three days before eating—this kills any parasites (like toxoplasma).

✅ Heat the meat until it's steaming hot—for example, in a cooked dish—then freezing first isn't necessary.

✅ After freezing:
Air-dried meat (sliced or whole) can be eaten until the expiration date.

• Cold‑smoked sliced meat should be eaten within a week after defrosting.
• Cold‑smoked whole meat can be eaten until its expiration date post-freezing.

Want to be extra safe? Opt instead for:

• Oven-roasted or boiled ham
• Pâtés, liver pâté, or other heated cold cuts

Safe and delicious alternatives – yes, please!

There’s plenty you can enjoy during pregnancy. Here are some examples:

Fish and seafood

• Pickled herring in clear brine – safe if properly stored.
• Hot-smoked or baked salmon – tasty and safe.
• Shrimp or crayfish – cooked and freshly served.

Cheeses

• Hard cheeses like Västerbotten, Prästost, or cheddar
• Pasteurized feta, mozzarella, or halloumi
• Västerbotten cheese pie – a true midsummer favourite!

Sides and salads

• New potatoes with dill
• Eggs with caviar or store-bought mayonnaise
• Green salad, tomatoes, and cucumber – wash thoroughly.
• Strawberries with cream – midsummer luxury!

Pregnancy-friendly summer sips

Celebrate with a tasty non-alcoholic alternative:

• Non-alcoholic sparkling wine or wine
• Cold lemonade or elderflower cordial
• Mocktails with strawberries, mint, and lime
• Alcohol-free cider or beer

Midsummer food while pregnant

• Avoid gravad and cold-smoked fish, unpasteurized cheese, and unfrozen cold-smoked/air-dried meats
• Freeze charcuterie for at least three days to eat cold—or heat thoroughly
• Choose fully cooked foods, pasteurized cheeses, and classic hearty sides
• Toast with something non‑alcoholic—there are many delicious options
• Enjoy strawberries, herring, and new potatoes—guilt‑free!

Tips! Also read:
Beware of listeria bacteria