Quick answer
Avoid raw or undercooked meat, seafood and eggs, unpasteurised milk, soft cheese, pâté and alcohol, HPB says. Keep caffeine under 200 mg a day, KKH says: about two cups of kopi. Cooked fish is encouraged, except high-mercury fish such as batang and shark.
The useful number: KKH’s caffeine limit in pregnancy is less than 200 mg a day. Two cups of kopi can reach it.
Who is this for?
Anyone pregnant in Singapore, and the family cooking for them. Every line in quotation marks is the official page’s own words.
It is general guidance, not advice on your own diet. Ask your doctor, for example if you have gestational diabetes or an allergy.
What do the official pages say to avoid?
HPB’s pregnancy eBook lists these. It says some foods “if not cooked or prepared properly can be associated with illnesses such as listeriosis”.:
- “Unpasteurised milk, soft cheeses e.g. Blue, Brie, Feta and Camembert”
- “Raw salad and vegetables”
- “Alcohol”
- “Raw or undercooked meat, poultry, seafood such as raw oyster, cockles, sashimi, and raw or half-boiled eggs and liver paté”
KKH adds uncooked ham, hot dogs and luncheon meat. It says these foods “may contain Listeria monocytogenes, a bacteria that can cause miscarriages and stillbirths”.
What is fine once it is fully cooked?
- Eggs. SFA: eat only eggs “thoroughly cooked (until both yolk and white are solid)”. So no half-boiled eggs or runny yolks.
- Cockles and shellfish. SFA: “Cook seafood (e.g. fish and cockles) thoroughly”. It names pregnant women among those to take care with. If unsure, ask for laksa or char kway teow without see hum.
- Meat. SFA: “Cook meat thoroughly”. That includes satay and barbecue.
- Steamboat. SFA says germs “are killed by thorough cooking”. Keep raw food away from cooked food.
Which fish should I avoid or limit?
Fish is good for you and your baby. HealthHub: “do consume fatty fish such as salmon, tilapia and seabass”, for your baby’s brain and eye development.
The official pages differ on the high-mercury fish:
- HealthHub
- “However, fish that contains high mercury level should be avoided during pregnancy. These include swordfish, shark, king mackerel and bluefin tuna”.
- SFA
- “Limit the consumption of predatory fish such as swordfish, shark, king mackerel (known as “batang” locally), tilefish and bigeye tuna”.
Raw fish is out: SFA says pregnant women “should avoid consuming raw fish altogether”. That includes sashimi and yu sheng at Chinese New Year.
How much kopi and teh can I drink?
KKH: “LIMIT to less than 200mg of caffeine per day”. HPB: “Limit your intake of caffeinated beverages to no more than two cups per day”.
| Drink | Caffeine | Source |
|---|---|---|
| Kopi (any kind) | 60 to 100 mg | HPB’s brewed coffee figure |
| Teh (any kind) | 30 to 50 mg | KKH |
| Instant or 3-in-1 coffee | 60 to 80 mg | KKH |
| Filter or drip coffee | 140 mg | KKH |
| Espresso shots (in a latte, cappuccino or long black) | 30 to 50 mg | HealthHub (HPB) |
| Green tea | 24 to 45 mg | HealthHub (HPB) |
| Bottled tea | 5 to 40 mg | HealthHub (HPB) |
No official page gives a figure for coffeeshop kopi, so we use HPB’s figure for a cup of brewed coffee. HPB notes kopi is mostly made with robusta beans, which have more caffeine. Count yours with the pregnancy food check.
Papaya, pineapple, bird’s nest and tonics: what is true?
- Papaya, pineapple and “cooling” foods
- HPB: “There is no documented case of miscarriage from eating these fruits and food”.
- Bird’s nest
- HPB: “There is no clinical evidence to show that eating bird’s nest can lighten skin pigmentation”. No official page we read says whether it is safe.
- Herbs and tonics
- HPB: “There is no evidence to show that consuming herbs and tonics during pregnancy will help the baby become more intelligent”. HealthHub: “always consult a doctor or pharmacist before taking any health supplement”.
- Tofu for a fairer baby
- HPB: “Skin colour is genetic. No food can change a child’s genetic make-up”.
- Durian
- No HealthHub, KKH or SFA page we read mentions durian. Ask your doctor, for example if you have gestational diabetes.
The full list, by food group
54 foods and drinks. Tap a group to open it. Look any of them up in the pregnancy food check to read the official words.
Eggs (4)
| Food | Official advice | In short |
|---|---|---|
| Half-boiled eggs | Only fully cooked | Eat eggs only when both the yolk and the white are solid. |
| Onsen eggs and runny yolks | Only fully cooked | Cook until both the yolk and the white are firm. |
| Tiramisu, mayonnaise and other raw-egg dishes | Only fully cooked | SFA suggests pasteurised eggs for dishes that use raw or lightly cooked egg. |
| Hard-boiled and fully cooked eggs | Fine to eat | HealthHub suggests a hard-boiled egg as part of a snack for the extra energy you need. |
Fish and seafood (15)
| Food | Official advice | In short |
|---|---|---|
| Batang (king mackerel) | Avoid | A high-mercury fish. HealthHub says avoid it in pregnancy; SFA says limit it. |
| Bluefin and bigeye tuna (fresh tuna steak, maguro) | Avoid | High-mercury fish. HealthHub names bluefin tuna to avoid; SFA names bigeye tuna to limit. |
| Raw marinated crab or prawns | Avoid | SFA says pregnant women should avoid raw marinated seafood. Marinating is not cooking. |
| Raw oysters | Avoid | SFA says pregnant women should avoid raw or undercooked shellfish such as oysters. |
| Sashimi and raw-fish sushi | Avoid | SFA advises pregnant women to avoid raw fish altogether. |
| Shark, including shark's fin soup | Avoid | A high-mercury fish. HealthHub says avoid it in pregnancy; SFA says limit it. |
| Swordfish and tilefish | Avoid | High-mercury fish. HealthHub says avoid swordfish in pregnancy; SFA says limit both. |
| Yusheng (lo hei raw fish salad) | Avoid | SFA names yu sheng as a raw fish dish, and advises pregnant women to avoid raw fish. |
| Cockles (see hum) in laksa or char kway teow | Only fully cooked | Cockles are often served half-cooked. Eat them only when cooked thoroughly, or ask for none. |
| Smoked salmon | Higher risk | SFA lists smoked salmon among foods at higher risk of Listeria, which it says can be fatal to pregnant women. |
| Canned tuna | No official guidance | The official pages we read do not mention canned tuna. They name bluefin and bigeye tuna as high in mercury. Ask your doctor. |
| Ikan bilis and sardines | Fine to eat | HealthHub lists fish with edible bones as a source of calcium. |
| Other fish, cooked (fish soup, steamed fish) | Fine to eat | SFA says keep eating fish, except the predatory fish high in mercury. |
| Prawns, crab and squid, cooked | Fine to eat | HealthHub says seafood does not need to be cut out. Cook it thoroughly. |
| Salmon, tilapia and seabass, cooked | Fine to eat | HealthHub encourages these fatty fish for your baby’s brain and eye development. |
Meat (7)
| Food | Official advice | In short |
|---|---|---|
| Ham, salami and cold cuts | Avoid | KKH says avoid uncooked ham. SFA says pregnant women should avoid ready-to-eat meats that are not cooked thoroughly. |
| Pâté and meat spreads | Avoid | HPB and KKH list pâté among the foods to avoid. |
| Luncheon meat, hot dogs and sausages | Only fully cooked | KKH lists uncooked luncheon meat and hot dogs to avoid, so cook them first. |
| Medium-rare steak and pink meat | Only fully cooked | KKH says avoid raw or undercooked meat because of Listeria. |
| Satay and barbecued meat | Only fully cooked | Fine when cooked through. SFA says poultry, minced meat and pork need thorough cooking. |
| Steamboat and hotpot | Only fully cooked | Cook everything through, and keep raw and cooked food apart. SFA says Hepatitis E can be more severe in pregnancy. |
| Cooked liver (pig's or chicken liver) | No official guidance | HealthHub lists liver as a source of folic acid and vitamin A. The official pages we read give no advice on how much liver to eat in pregnancy. Ask your doctor. |
Milk and cheese (4)
| Food | Official advice | In short |
|---|---|---|
| Brie, Camembert, feta and blue cheese | Avoid | HPB lists these soft cheeses among the foods to avoid. |
| Unpasteurised (raw) milk | Avoid | HPB and KKH say avoid unpasteurised milk. |
| Cheddar and other hard cheese | No official guidance | The official pages we read do not mention hard cheese. HealthHub lists cheese as a source of calcium. Ask your doctor. |
| Low-fat milk and yoghurt | Fine to eat | HPB says low-fat milk is the preferred choice for expectant mothers. |
Fruit and vegetables (8)
| Food | Official advice | In short |
|---|---|---|
| Raw salad and raw vegetables | Avoid | HPB lists raw salad and vegetables among the foods to avoid. |
| Enoki mushrooms | Only fully cooked | SFA names enoki as an example of Listeria contamination. Listeria is killed by cooking, so cook them through. |
| Pre-cut fruit, including rockmelon | Higher risk | SFA says cut fruit can carry Listeria, and rockmelon is linked to outbreaks. Throw away cut fruit left out for over two hours. |
| Durian | No official guidance | None of the official pages we read mentions durian. HPB says eating a variety of fruit is encouraged. Ask your doctor, for example if you have gestational diabetes. |
| Grass jelly, green bananas and other “cooling” foods | No documented harm | HPB names grass jelly and green bananas: no documented case of miscarriage from eating them. |
| Papaya | No documented harm | HPB says there is no documented case of miscarriage from eating papaya. |
| Pineapple | No documented harm | HPB says there is no documented case of miscarriage from eating pineapple. |
| Spinach, broccoli and other leafy greens, cooked | Fine to eat | HealthHub lists dark green leafy vegetables as good sources of folate. |
Tonics and traditional foods (7)
| Food | Official advice | In short |
|---|---|---|
| Ginseng | Ask your doctor first | None of the official pages we read mentions ginseng. HealthHub says check with a doctor or pharmacist before taking any health supplement. |
| Health supplements | Ask your doctor first | HealthHub says check with a doctor or pharmacist before taking any health supplement. |
| Herbal soups and tonics | Ask your doctor first | HPB says there is no evidence herbs and tonics make a baby smarter. Check with a doctor or pharmacist before taking any supplement. |
| Bird's nest | No official guidance | HPB says there is no evidence that bird’s nest gives a fairer baby. The official pages we read say nothing on its safety. Ask your doctor. |
| Chicken essence | No official guidance | None of the official pages we read mentions chicken essence. Ask your doctor. |
| Dishes cooked with rice wine | No official guidance | The official pages we read do not cover alcohol used in cooking. HealthHub says it may be a good idea to avoid alcohol altogether. Ask your doctor. |
| Tofu and soya bean milk | Fine to eat | A good protein source, HealthHub says. Eating more of it will not make your baby fairer: skin colour is genetic. |
Drinks (9)
| Food | Official advice | In short |
|---|---|---|
| Beer, wine and spirits | Avoid | KKH says there is no known safe amount of alcohol in pregnancy. |
| Bubble tea | Limit | Most bubble tea is made with tea, which KKH says has caffeine. The official pages we read give no figure for bubble tea itself. |
| Cola, energy drinks and chocolate | Limit | KKH says these contain caffeine too. The official pages we read give no mg figure for them. |
| Decaf coffee and tea | Limit | HPB says even decaffeinated tea can contain up to 12 mg of caffeine. |
| Green tea and bottled tea | Limit | HPB gives 24 to 45 mg in a cup of green tea and 5 to 40 mg in a ready-to-drink bottle. |
| Instant coffee and 3-in-1 sachets | Limit | KKH counts about 60 to 80 mg of caffeine in a mug of instant coffee. |
| Kopi, kopi-O and kopi-C | Limit | Kopi counts towards KKH’s caffeine limit of less than 200 mg a day. Use the counter below. |
| Latte, cappuccino, Americano and espresso | Limit | Count the espresso shots: HPB says a large latte may have up to three. |
| Teh, teh-O and teh tarik | Limit | Tea has caffeine too. KKH counts about 30 to 50 mg a cup. |
What does this guide not tell you?
It does not tell you what to eat for your own health. If you have a condition such as gestational diabetes, or are unsure about a food, ask your doctor or antenatal clinic.
Printables for this guide
Pregnancy food fridge sheet
One page for the fridge: which local foods to avoid, eat only fully cooked or limit in pregnancy, and the caffeine in kopi and teh.
Look up any food in seconds
Type a food or drink to see the official advice, and count today’s kopi and teh against the limit.
Check a food → Print the fridge sheet → See your check-up dates →Frequently asked questions
Can I drink kopi when pregnant?
KKH says to limit caffeine to less than 200 mg a day. HPB says no more than two cups of caffeinated drinks a day.
Can I eat half-boiled eggs when pregnant?
SFA says to eat only eggs cooked until both the yolk and the white are solid. HPB lists half-boiled eggs among foods to avoid.
Can I eat sashimi or yu sheng when pregnant?
SFA says pregnant women should avoid raw fish altogether. Yu sheng is usually made with raw fish.
Is papaya or pineapple dangerous in pregnancy?
HPB says there is no documented case of miscarriage from eating papaya, pineapple or “cooling” foods.
Is batang safe in pregnancy?
HealthHub says avoid high-mercury fish such as king mackerel, which is batang. SFA says limit it. Other cooked fish is encouraged.
Keep this guide for the next big decision.
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Sources & assumptions
- HealthHub (HPB): Healthy Start for Your Pregnancy ↗
- KKH: Do's and don'ts in pregnancy ↗
- HealthHub (HPB): Getting your caffeine hit ↗
- HealthHub (NHG Health): 9 pregnancy myths debunked ↗
- HealthHub (HPB): Alcohol and pregnancy ↗
- SFA: A-Z on food safety (pregnancy) ↗
- SFA: Salmonella and eggs ↗
- SFA: Ready-to-eat raw fish ↗
- SFA: Safety of bivalve molluscs ↗
- SFA: Food safety tips ↗
- SFA: Safety of raw marinated seafood ↗
- SFA: Heavy metals in seafood ↗
- SFA: Listeria in food ↗
- SFA: Ready-to-eat meats ↗
- SFA: Listeria risk in cut fruits ↗
- SFA: Enjoying hotpot safely ↗
Ask your doctor about your own diet in pregnancy.