Is It Safe to Eat Fish If You’re Pregnant or Trying to Conceive?
16 Feb 2025
Fish and Pregnancy: What You Need to Know
If you’re pregnant or trying to conceive, you may have heard mixed messages about eating fish. Some say it’s packed with essential nutrients, while others warn about mercury exposure. So, what’s the truth? The good news is that fish can be a very healthy part of your diet during pregnancy, as long as you choose the right kinds. Let’s dive into the benefits, risks, and the best types of fish to eat safely.Why Eating Fish During Pregnancy Is Beneficial
Fish is one of the best sources of omega-3 fatty acids (DHA and EPA), protein, vitamins, and minerals—all crucial for a healthy pregnancy. Here’s why it’s great for moms-to-be:- Boosts Baby’s Brain Development – DHA, a type of omega-3 fatty acid found in fish, plays a critical role in fetal brain and eye development.
- Supports a Healthy Heart – Omega-3s help reduce inflammation and improve heart health.
- Provides Lean Protein – Fish is an excellent source of high-quality protein, which is essential for baby’s growth.
- Contains Important Nutrients – Fish provides vitamin D, iodine, and iron, which support a healthy pregnancy.
The Mercury Concern: What You Need to Avoid
While fish is healthy, some types contain high levels of mercury, which can harm a developing baby’s nervous system. The key is choosing low-mercury fish and avoiding high-mercury options.High-Mercury Fish to Avoid
These fish contain the most mercury and should be completely avoided during pregnancy:- Shark
- Swordfish
- King mackerel
- Tilefish (from the Gulf of Mexico)
- Bigeye tuna (found in sushi)
Best Low-Mercury Fish for Pregnancy
The FDA and EPA recommend eating 2–3 servings (8–12 ounces) per week of these safe, low-mercury fish:- Salmon
- Tilapia
- Cod
- Shrimp
- Pollock
- Sardines
- Trout
- Catfish
- Anchovies
What About Tuna? Can Pregnant Women Eat It?
Tuna can be tricky because some types have more mercury than others: Safe in Moderation: Canned light tuna (such as skipjack) is lower in mercury and can be eaten in moderation (no more than 2 servings per week).Limit or Avoid: Albacore (white) tuna has higher mercury levels and should be limited to no more than 1 serving (6 oz) per week.
Can I Eat Sushi While Pregnant?
Raw or undercooked fish (including sushi and sashimi) should be avoided during pregnancy due to the risk of:- Foodborne illnesses like listeria, which can harm the baby.
- Parasites that can cause infections.
Tips for Eating Fish Safely During Pregnancy
- Choose low-mercury fish and eat 2–3 servings per week.
- Avoid raw or undercooked fish to prevent infections.
- Cook fish to a safe temperature (145°F or until it flakes easily with a fork).
- Limit high-mercury fish like swordfish, shark, and king mackerel.
- Opt for wild-caught or sustainably sourced fish when possible.
The Bottom Line
Eating fish during pregnancy is not only safe but also beneficial when you choose the right types. Stick to low-mercury options like salmon, cod, and shrimp, and avoid high-mercury fish like shark and swordfish. By following these guidelines, you can enjoy the health benefits of fish while keeping your baby safe.
