Can I Eat Fish when Pregnant?

Yes, you can and should eat fish when pregnant as long as you choose low-mercury options.
Fish provides essential nutrients like omega-3 fatty acids (DHA and EPA), protein, vitamin D, and iron that support your baby’s brain and nervous system development. The key is selecting the right types and following recommended serving sizes.

Quick answer:
Eat 8-12 ounces (2-3 servings) of low-mercury fish per week. Avoid high-mercury fish and all raw or undercooked seafood.

Why Eating Fish During Pregnancy Is Beneficial

Fish is one of the best food sources of:

• DHA and EPA (omega-3 fatty acids) Critical for fetal brain and eye development.
• High-quality protein supports growth of baby's cells, muscles, and tissues.
• Vitamin D and other nutrients that promote a healthy pregnancy.

Regular consumption of low-mercury fish is linked to better cognitive development in babies, healthier birth weights, and a lower risk of preterm delivery.

How Much Fish Should You Eat When Pregnant?

How Much Fish Should You Eat When Pregnant?

According to the FDA and EPA, pregnant women should eat:

• 8 to 12 ounces of low-mercury fish per week.
• This equals about 2 to 3 servings.

Best Low-Mercury Fish Choices

• Wild-caught Alaska salmon
• Sardines
• Rainbow trout
• Herring
• Tilapia, cod, catfish, pollock
• Canned light tuna (not albacore)
• Shrimp and scallops

Fish You Must Avoid

• Shark
• Swordfish
• King mackerel
• Tilefish from the Gulf of Mexico
• Orange roughy
• Chilean sea bass

Also avoid all raw or undercooked fish (including sushi) due to the risk of foodborne illness.

Mercury in Fish: Why It Matters

Mercury can accumulate in certain fish and cross the placenta, potentially affecting the baby’s developing brain and nervous system. Even low levels may impact cognitive skills, attention, memory, language, and motor skills.

This is why choosing low-mercury species is essential.

Practical Tips for Safe Fish Consumption

• Always cook fish thoroughly to an internal temperature of 145°F (63°C).
• Prefer wild-caught salmon over conventional farmed salmon when possible.
• Check local advisories before eating recreationally caught fish.
• Limit albacore (white) tuna - choose canned light tuna instead.
• Store fresh fish properly in the refrigerator and use it promptly.

Frequently Asked Questions

Is canned tuna safe during pregnancy?
Yes. Canned light tuna is considered a lower-mercury option. Limit albacore (white) tuna.

Can I eat salmon while pregnant?
Yes. Prefer wild-caught or organically farmed salmon. It is one of the best sources of DHA.

What if I accidentally ate high-mercury fish?
Don’t panic. Stop eating it and inform your healthcare provider. One-time exposure is unlikely to cause harm.

Is sushi safe when pregnant?
No. Avoid all raw or undercooked fish due to the risk of bacteria and parasites.

Conflicting Information Online

With so much conflicting information out there, it's crucial to understand the nutritional benefits and potential risks of eating fish during pregnancy.

It is vital when pregnant that you learn about the shocking truth about mercury levels, the types of fish that are safe to eat, and the recommended serving sizes for expectant mothers.

Safe Fish vs Fish to Avoid During Pregnancy

Essential Nutrients

Fish contains essential nutrients that are important to the developing fetal brain. The issue is with certain types of fish that you must avoid. Here is what you need to know.

Do you know that certain types of fish can also be contaminated with brain-damaging mercury and polychlorinated biphenyl?

This can make things get a little confusing when deciding to eat fish when pregnant.

Fish Provides Many Nutrients

Fish provides many of the nutrients essential for the early development.

Fish have high levels of Vitamin D and protein which help promote a healthy pregnancy.

Also, there are two essential Omega-3 fatty acids present in fish called EPA and DHA. These are difficult to find in other foods but essential for the baby's development. Let's chat about fish can be harmful when pregnant.

Mercury in Fish

Mercury is found in water and also in the air that we breathe.

When fish swim in these waters contaminated with mercury and feast on other organisms, this mercury enters their body.

The big concern is that this mercury binds with the muscles of the fish and remains even when they are cooked.

It is for this reason that you should avoid certain types of fish, even if you cook them thoroughly.

Risks of Getting Too Much Mercury while Pregnant

The methyl-mercury from fish is absorbed by our body when you eat it. It moves across the placenta to the baby.

Even low levels of methyl-mercury can have an impact on the baby's brain and nervous system. As a result, it can have a negative impact on vision, language, motor skills, and cognitive skills like attention and memory.

What to Do if You Ate High Mercury Fish

Firstly, do not panic. The first step is to stop any further consumption and inform your doctor about it.

Your doctor could suggest chelation therapy by administering chelating drugs to help eliminate the metal from your organs.

Toxins and Fish

Many toxins and pollutants from contaminated water finds it way into the fish that we eat. These fish when ingested can affect human health.

Studies have shown that the neurological development of babies can be severely affected if the mercury levels remain high and unchecked.

When pregnant, your anxiety levels are high. You want to do everything right for baby. So when it comes to fish, you should eat certain fish during this period.

These are known to boost the baby's brain growth and activity.

The baby's growth is highly accelerated during the third trimester. Therefore, it is important to consume fish during this period.

Omega-3 is helpful to enhance their baby's memory development and also improve brain activity.

If you suffer from hypertension, eating fish can lower blood pressure.

A fish-rich diet reduces blood clotting and blood fat levels, which may lower the risk of cardiac arrest in pregnant women.

What about salmon?

So, recently, there have been conflicting reports about salmon due to the possible high levels of PCBs (polychlorinated biphenyls) found in farmed salmon.

PCBs are toxic chemicals that have also been linked to cancer. So, to be safe, consume wild salmon or organically-farmed salmon.

Is Canned Tuna Safe in Pregnancy?

Canned tuna is termed as a high-risk fish. An occasional serving of tuna will not cause harm to your baby.

Avoid albacore tuna (white tuna) since it is known to have higher quantities of mercury. Aim for light tuna over its other varieties.

What about fish I catch myself?

Well, this is an unknown due to water quality. You should avoid eating fish that has been caught recreationally.

You can check the water information if possible before consuming it.

Cook Fish Properly

You should always cook fish properly. This helps in reducing any kind of exposure to potential contaminants that could cause harm to you or your baby. 

Always buy fresh, well-refrigerated sea food.

Seal the fish in an airtight container and refrigerate it if you do not plan to use it immediately.

What about Sushi when pregnant?

Raw food should be completely avoided due to possible of contamination. To be safe, I would avoid sushi and other raw fish.

FDA Guidelines for Eating Fish during Pregnancy

The U.S. Food and Drug Administration and the U.S. Environmental Protection Agency advise pregnant women to eat more low-mercury fish.

The FDA recommends that pregnant women consume more fish because fish contains vital nutrients including omega-3 fatty acids, vitamins, protein, and minerals such as iron. 

Fish is High in Nutrients

Eating fish low in mercury provides important nutrients that can have a positive impact on growth and development as well as on general health.

Omega-3 fatty acids promote fetal brain and nervous system development and can also contribute to a healthy pregnancy by lowering the risk of preeclampsia.

So the question really comes down to knowing which fish you can eat when pregnant and which fish you must avoid due to high mercury levels.

Can I Eat Fish from a local River?

The important issue here comes down to water quality.

So, if you plan on eating fish from your local stream, river, waterway, or lake; then it is vital you check with your local advisories for those bodies of water to see if the water is contaminated or not.

Fish provides you with numerous health benefits. The important point is to know what fish you can eat, and what fish you must avoid in pregnancy.

Benefits of Fish in Your Pregnancy Diet

Fish is a fantastic source of protein, omega-3 fatty acids, and other vital nutrients, all of which are essential for the development of your baby's brain and nervous system.

Including fish in your pregnancy diet can contribute to your child's cognitive development and overall health.

Furthermore, fish are a low-fat option for the necessary protein intake during pregnancy, making it a healthy choice for expecting mothers.

Moreover, the omega-3 fatty acids found in fish, particularly DHA (docosahexaenoic acid), are crucial for fetal growth, especially in the development of the brain and eyes.

Regular consumption of fish that is low in mercury can also help increase birth weight and reduce the risk of preterm delivery, thereby supporting a healthy pregnancy outcome.

Top Safe Fish Choices for Pregnant Women

When it comes to selecting fish that are safe for pregnant women, the focus should be on those with low mercury levels.

Some of the top choices include salmon, sardines, trout, and herring, all known for their lower mercury content and high omega-3 fatty acid levels.

Other safe options include tilapia, cod, catfish, and pollock. It is recommended to opt for wild-caught fish when possible, as they tend to have a more favorable nutritional profile compared to farmed fish.

Shrimp, canned light tuna (not albacore, which is higher in mercury), and scallops are also good options for pregnant women looking to include a variety of seafood in their diets.

These options offer nutritional benefits without the high risk of mercury exposure, making them a safe and healthy choice during pregnancy.

Safe Fish Consumption During Pregnancy

Pregnant women should aim to consume 8-12 ounces of low-mercury fish per week, according to the FDA and EPA guidelines.

It's crucial to avoid raw or undercooked fish, such as sushi, due to the risk of parasites and bacteria that can harm both mother and baby.

Preparing the Fish

When preparing fish, ensure it reaches an internal temperature of 145 degrees Fahrenheit to kill any potential pathogens.

Additionally, pregnant women should avoid fish known for high mercury levels, such as shark, swordfish, king mackerel, and tilefish from the Gulf of Mexico.

It's also wise to check local advisories for any freshwater fish caught by family or friends, as local waters may have specific contamination concerns. 

Creating Delicious and Safe Fish Dishes During Pregnancy

Incorporating safe fish into your pregnancy diet doesn't have to be bland or boring. There are numerous recipes that cater to the health and safety needs of pregnant women.

For example, baking or grilling salmon with a sprinkle of herbs can make for a nutritious and flavorful meal.

Creating fish tacos with tilapia, lettuce, tomatoes, and a light yogurt-based sauce can offer a tasty yet safe culinary experience.

Another great option is to make a fish chowder using safe fish varieties and plenty of vegetables.

Not only does this provide a comforting meal, but it also adds to the daily nutrient intake necessary for the health of both mother and baby.

Remember to always cook fish thoroughly and avoid adding too much salt or unhealthy fats to keep the dishes pregnancy-friendly.

Article review: Article updated and reviewed by Kerryn Boyle on 03/09/2026.

Sources:

1. U.S. Food and Drug Administration (FDA) & Environmental Protection Agency (EPA) - Advice About Eating Fish 

2. American College of Obstetricians and Gynecologists (ACOG)

3. Centers for Disease Control and Prevention (CDC) – Food Safety During Pregnancy