Fish that are safe for pregnancy include salmon, tilapia, sardines, and trout, as they are low in mercury and rich in omega-3 fatty acids.
What Fish Is Safe for Pregnancy? | A Complete Guide for Expecting Moms
When I was pregnant, I wanted to eat healthy but also needed to be cautious about every bite. Fish is one of the healthiest foods you can eat during pregnancy, but some types are better than others. It’s a fine line—certain fish provide essential nutrients like omega-3s that support your baby’s brain and eye development, while others may contain mercury, which can be harmful. The good news? There are plenty of fish that are both safe and nutritious for you and your growing baby. Let’s explore which fish are pregnancy-safe, how much to eat, and which ones to avoid.
Why Eating Fish During Pregnancy Matters
Fish is an excellent source of protein, essential fatty acids, and vitamins such as Vitamin D and B12. Most importantly, fish contains omega-3 fatty acids, specifically DHA (docosahexaenoic acid), which plays a crucial role in your baby’s brain and eye development. A balanced intake of DHA during pregnancy has been linked to better cognitive function and visual acuity in children.
However, not all fish are created equal—some can contain high levels of mercury, which may negatively affect fetal brain development. Therefore, knowing which fish are safe and in what quantities will help you enjoy the benefits without the risks.
Safe Fish for Pregnancy
Here are the best fish to eat during pregnancy, as they are low in mercury and packed with nutrients you and your baby need.
- Salmon: A top choice, salmon is high in omega-3s and Vitamin D, helping with brain development and mood regulation.
- Tilapia: Low in mercury, this mild-flavored fish is a great source of protein and easy to incorporate into meals.
- Sardines: These small fish are rich in calcium and omega-3s, making them excellent for both bone health and fetal development.
- Trout: Another omega-3-rich fish that is safe for pregnancy and supports your baby’s development.
- Cod: Low in fat and mercury, cod provides a good amount of protein and essential vitamins like B12.
Table 1: Safe Fish to Eat During Pregnancy
| Fish Type | Mercury Level | Key Nutrients | Recommended Servings |
| Salmon | Low | Omega-3s, Vitamin D | 2-3 servings per week |
| Tilapia | Low | Protein, Selenium | 2-3 servings per week |
| Sardines | Low | Calcium, Omega-3s | 1-2 servings per week |
| Trout | Low | Omega-3s, B Vitamins | 2 servings per week |
| Cod | Low | Protein, Vitamin B12 | 2-3 servings per week |
How Much Fish Should You Eat During Pregnancy?
The FDA and EPA recommend that pregnant women eat 8-12 ounces (2-3 servings) of low-mercury fish per week. This amount ensures you get the benefits of omega-3s without the risk of mercury exposure. Stick to fish on the “Best Choices” list, such as salmon, tilapia, or cod, to meet your nutritional needs safely.
It’s also essential to avoid raw or undercooked fish during pregnancy to reduce the risk of bacterial or parasitic infections that could harm you and your baby. This means steering clear of sushi or sashimi made with raw fish.
Fish to Avoid During Pregnancy
Some fish contain high levels of mercury, which can build up in your bloodstream over time. Mercury exposure during pregnancy has been linked to developmental delays and nervous system damage in babies. Here’s a list of fish to avoid:
- Shark: High in mercury, making it unsafe for pregnancy.
- Swordfish: Contains elevated mercury levels.
- King Mackerel: Should be avoided due to mercury concerns.
- Tilefish (from the Gulf of Mexico): Known to have some of the highest mercury levels.
- Raw Fish (like sashimi): Risk of bacterial contamination and mercury exposure.
Table 2: Fish to Avoid During Pregnancy
| Fish Type | Mercury Level | Reason to Avoid |
| Shark | High | Risk of mercury poisoning |
| Swordfish | High | High mercury concentration |
| King Mackerel | High | Unsafe due to mercury levels |
| Tilefish | Very High | Mercury risk, especially Gulf origin |
| Raw Fish (Sushi) | Varies | Risk of bacteria and parasites |
How Mercury Affects Pregnancy
Mercury is a toxic metal that can accumulate in fish. When consumed in high amounts, it can cross the placenta and interfere with fetal brain development. Even small amounts of mercury exposure during pregnancy have been linked to issues with cognitive development, attention span, and motor skills in children.
However, avoiding fish altogether isn’t the answer. Fish low in mercury provide essential nutrients that are hard to find in other foods. So the goal is to balance safety with nutrition by choosing the right types of fish and eating them in appropriate amounts.
How to Safely Prepare Fish During Pregnancy
Proper preparation is essential to ensure the fish you eat is safe and beneficial. Follow these tips to make sure your meals are both delicious and pregnancy-safe:
- Cook Thoroughly: Fish should be cooked to an internal temperature of 145°F (63°C) to kill any harmful bacteria or parasites.
- Avoid Cross-Contamination: Use separate cutting boards and utensils for raw fish to prevent the spread of bacteria.
- Opt for Grilling or Baking: These cooking methods help retain nutrients without adding extra fat or calories.
- Limit Smoked Fish: Some smoked fish products may contain listeria, a bacterium that can be dangerous during pregnancy.
Table 3: Fish Preparation Tips for Pregnancy
| Preparation Method | Safety Guidelines | Best Fish for This Method |
| Grilling | Ensure fish is cooked thoroughly | Salmon, Trout |
| Baking | Retains nutrients and flavor | Tilapia, Cod |
| Poaching | Gentle cooking method | Haddock, Trout |
| Avoid Smoking | Risk of listeria contamination | Stick to freshly cooked fish |
| Use Separate Tools | Prevents cross-contamination | Applies to all fish types |
FAQs – What Fish Is Safe for Pregnancy
Can I eat canned tuna during pregnancy?
Yes, but in moderation. Light tuna is lower in mercury than albacore tuna, so it’s safer to eat during pregnancy. Stick to 2-3 servings per week of light tuna and limit albacore tuna to once a week.
Is salmon safe to eat while pregnant?
Yes, salmon is one of the best fish for pregnancy. It’s low in mercury and packed with omega-3s and Vitamin D, which support your baby’s brain development and boost your immune system.
How much fish is safe to eat during pregnancy?
The recommended amount is 8-12 ounces per week, divided into 2-3 servings. Focus on low-mercury fish like salmon, tilapia, and cod to meet your nutritional needs safely.
Can I eat sushi while pregnant?
It’s best to avoid sushi made with raw fish during pregnancy to reduce the risk of bacterial infections. However, sushi with cooked fish or vegetarian options is safe to enjoy.
What are the risks of eating high-mercury fish during pregnancy?
High levels of mercury can harm your baby’s developing nervous system and brain. It can lead to developmental delays and affect motor skills, attention, and cognitive abilities.
Is it safe to eat shellfish during pregnancy?
Yes, as long as the shellfish is thoroughly cooked. Avoid raw shellfish like oysters, as they can contain harmful bacteria. Cooked shrimp, crab, and lobster are safe to eat.
Can I eat fish every day during pregnancy?
Eating fish every day isn’t necessary or recommended. Stick to 2-3 servings per week of low-mercury fish to get the benefits without overexposure to mercury.
Should I take fish oil supplements during pregnancy?
If you’re not eating enough fish, talk to your healthcare provider about taking fish oil supplements rich in DHA. Make sure the supplements are purified to remove mercury.
Is farmed fish safe during pregnancy?
Yes, but choose sustainably farmed fish when possible. Farmed fish can contain pollutants, so it’s essential to buy from reputable sources.
What’s the safest way to store fish during pregnancy?
Store fish in the refrigerator and cook it within 1-2 days of purchase. For longer storage, freeze fish immediately to keep it fresh.
Conclusion: What Fish Is Safe for Pregnancy
Eating fish during pregnancy offers tremendous health benefits, especially for your baby’s brain and eye development. Stick to low-mercury options like salmon, tilapia, and sardines, and aim for 8-12 ounces per week. Avoid high-mercury fish like shark or swordfish to ensure a healthy pregnancy. With the right choices, you can enjoy delicious fish meals that nourish both you and your baby.