Pregnancy guidance, in plain English

Octopus

Octopus is safe during pregnancy when thoroughly cooked. Raw or undercooked octopus, such as in some sushi or ceviche preparations, should be avoided.

Safe to eat

Octopus — pulpo in Spanish — is safe to eat during pregnancy provided it is cooked thoroughly, following the same rule that applies to all seafood: raw or undercooked preparations should be avoided due to the risk of bacteria and parasites. This means grilled, braised, or boiled octopus — common in Mediterranean, Spanish, Japanese, and Korean cooking — is fine, but raw octopus, sometimes served as sashimi or in a few specific raw preparations, should be avoided in the same way as sushi made with raw fish. Octopus is a good source of protein, vitamin B12, and selenium, and it is low in mercury compared to large predatory fish, so it doesn't fall under any specific portion limit the way oily fish or high-mercury fish do. It is worth checking freshness and buying from a reputable source, as with any seafood, and it should be cooked until fully opaque throughout, not just seared on the outside.

What to be aware of

  • Cook octopus thoroughly — avoid raw preparations such as sashimi.
  • Buy from a reputable source and ensure it's fully cooked, not just seared.
  • Low in mercury, so it doesn't count toward any specific portion limit.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

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Sliced octopus over potato slices dusted with red paprika, drizzled with olive oil, on a wooden plate, overhead food photography, warm natural light

Pulpo a la gallega (Galician-style octopus)

A classic Spanish tapas dish — tender octopus with paprika, olive oil, and potatoes.

Pregnancy tip: Simmer until a skewer slides easily into the thickest part of a tentacle, then check it's fully opaque throughout before serving — there should be no raw or translucent flesh remaining.

Ingredients

  • 1 whole octopus (about 1kg), cleaned
  • 2 large potatoes, peeled and sliced
  • 3 tbsp olive oil
  • 1 tbsp sweet smoked paprika
  • A pinch of hot paprika (optional)
  • Flaky sea salt

Method

  1. Bring a large pot of water to the boil.
  2. Lower the octopus in, bring back to a simmer, and cook for 45–60 minutes until fully tender and opaque throughout.
  3. Remove the octopus and set aside; boil the potato slices in the same water until tender.
  4. Slice the octopus into rounds.
  5. Arrange potato slices on a plate, top with octopus.
  6. Drizzle generously with olive oil and dust with paprika and sea salt.
  7. Serve warm.