Eel is safe to eat when properly cooked, and millions of people around the world enjoy it regularly in dishes like Japanese unagi, Italian anguilla, and smoked eel in Northern Europe. The key safety concern is that eel should never be eaten raw or undercooked. Eel blood contains a protein toxin that is harmful to humans, and raw eel can carry parasites that cause serious illness. Cooking to an internal temperature of 145°F (63°C) neutralizes both threats.
Why Raw Eel Is Dangerous
Eel blood contains a toxic protein that is lethal in laboratory animals and can cause cramping, nausea, and irritation of mucous membranes in humans. This toxin breaks down completely with heat, which is why cooked eel poses no risk from the blood itself. Even in sushi restaurants that serve “raw” eel (unagi or anago), the eel is always grilled or steamed before serving. If you’ve eaten eel at a sushi bar, it was cooked.
Beyond the blood toxin, raw or undercooked eel can harbor parasitic worms. U.S. Geological Survey scientists found gnathostome parasites in Asian swamp eels collected from food markets and Florida waterways. These parasites cause a condition called gnathostomiasis, which ranges from mild swelling to, in severe cases, blindness, paralysis, or death. Thorough cooking kills these parasites entirely.
Contaminants in Wild Eel
Eels are long-lived, fatty, bottom-dwelling fish, which makes them especially prone to accumulating environmental pollutants. Studies of wild European eels have found wide-ranging levels of industrial chemicals like PCBs and dioxins in their flesh. In one study of eels from Lake Garda in Italy, contamination levels varied enormously, with some individual eels carrying concentrations more than 40 times higher than others from the same lake. Eels from polluted rivers, harbors, or industrial waterways tend to be the worst offenders.
Farmed eels, raised in controlled environments with regulated feed, generally carry much lower contaminant loads. If you’re buying eel from a grocery store or restaurant, farmed eel from a reputable source is the safer choice. Wild eel from clean, well-monitored waters can also be fine, but eels caught recreationally from urban rivers or estuaries deserve caution. Many local fish advisories specifically flag eel because of this bioaccumulation issue.
Nutritional Benefits
Eel is a nutrient-dense fish. A single ounce of raw eel contains nearly 3,000 IU of vitamin A, making it one of the richest dietary sources of this nutrient. Vitamin A supports vision, immune function, and skin health. Eel also provides polyunsaturated fatty acids, including omega-3s, along with protein and minerals. In Japanese cuisine, eel has long been considered an energy-boosting food, traditionally eaten during summer months.
Mercury and Pregnancy
The FDA does not list eel among its “Best Choices” for low-mercury fish, but it also does not flag it as a high-mercury species to avoid. For people who are pregnant or breastfeeding, the FDA recommends eating 8 to 12 ounces per week of lower-mercury seafood. Eel in moderate amounts fits within a varied seafood diet, though you’d want to prioritize fish specifically listed as lowest in mercury (like salmon, shrimp, or pollock) for the bulk of your weekly intake. For young children, sticking to the FDA’s “Best Choices” list is the most cautious approach.
Fish Allergies and Cross-Reactivity
If you have a fish allergy, eel is not a safe workaround. Research on codfish-allergic patients found that all 18 participants in one study showed immune reactivity to eel, confirming true cross-reactivity between common whitefish allergies and eel. The proteins that trigger fish allergies are similar enough across species that an allergy to one type of fish usually means sensitivity to others, eel included.
Conservation Concerns
Safety isn’t just about your body. The European eel is listed as Critically Endangered on the IUCN Red List, and international trade in the species is regulated under CITES. Population numbers have declined dramatically over the past several decades due to habitat loss, pollution, and overfishing. If you’re eating European eel (common in smoked eel products), it’s worth knowing the conservation stakes. Japanese eel and American eel also face population pressures, though neither is as critically threatened as the European species. Choosing farmed eel or eel from well-managed fisheries helps reduce the impact.
How to Eat Eel Safely
Cook eel to an internal temperature of at least 145°F (63°C). The flesh should be opaque and flake easily with a fork. Grilling, broiling, smoking, and steaming are all common preparation methods that reach this threshold. Avoid any preparation that leaves the interior translucent or undercooked.
Buy from reputable sources. Farmed eel from established producers in Japan, China, or Europe is widely available and carries lower contamination risk than wild-caught eel from unknown waters. If you’re catching eel yourself, check local fish consumption advisories for your specific waterway before eating your catch. Some rivers and lakes have explicit warnings against eating eel due to PCB or dioxin levels in the sediment.