Yes, it is safe and highly recommended to eat fish while pregnant, provided you choose low-mercury types and ensure all seafood is properly cooked. Fish is a valuable source of protein, vitamins, and crucial omega-3 fatty acids that support your baby's brain, eye, and nervous system development.
Eat a variety of seafood that's low in mercury and high in omega-3 fatty acids, such as:
What to avoid
According to the 2015-2020 Dietary Guidelines for Americans and FDA recommend cooking fish, to an internal temperature of 145° F kills both parasites and foodborne bacteria, making seafood safe to eat for pregnant women.
During the first trimester, avoid alcohol, smoking, and drugs, limit caffeine, and steer clear of foods like high-mercury fish (shark, swordfish, marlin), raw/undercooked meats, eggs, seafood (sushi, smoked salmon), unpasteurized dairy, and soft cheeses, plus activities like cleaning litter boxes (toxoplasmosis risk) or using saunas/hot tubs (overheating), to protect the vulnerable developing baby from infections, toxins, and overheating.
Safe foods
seafood/shellfish as long as it has been thoroughly cooked until steaming hot, for example mussels, lobster, crab, oysters, scallops, clams and pre-cooked prawns. Peanuts and other nuts (unless you're allergic) – eating nuts when pregnant will not affect whether or not your baby has a peanut allergy.
During pregnancy, avoid high-risk foods like deli meats/pâté, soft cheeses, raw or undercooked eggs/meat/seafood, unpasteurized dairy/juices, and large predatory fish (shark, swordfish) due to Listeria, Salmonella, Toxoplasmosis, and mercury risks, plus alcohol, excess caffeine, and unwashed produce/sprouts to protect your baby from serious infections and developmental issues.
Fish that contain high levels of mercury include shark, ray, swordfish, barramundi, gemfish, orange roughy, ling and southern bluefin tuna.
A few fish, however, are best to avoid if you're trying to get pregnant since they have high levels of mercury. These include (but are not limited to): Bigeye tuna. King mackerel.
The best fish to eat include those that are high in healthy fats, low in mercury, and versatile in the kitchen. The top options include salmon, sardines, cod, mackerel, and herring, according to the pros. We eat tuna and mackerel sparingly due to high lead content in the fish. Delicious and healthy!
Clinicians can further explain that the risk of too much mercury is low if women eat 2 to 3 servings per week of fish other than those on the list of 7 fish to avoid eating during pregnancy.
The unhealthiest fish to eat are typically large, predatory species high in mercury like shark, swordfish, king mackerel, and imported tilefish, plus bluefin tuna, which are dangerous for brain/nerve health, especially for pregnant women and children; also, farmed salmon and some imported tilapia/catfish raise concerns for contaminants and antibiotics, while orange roughy and Atlantic cod are often cited for high mercury and overfishing/sustainability issues.
Choose fish and shellfish that are lower in mercury such as salmon, trout, tilapia, cod, sole, sardines, shrimp, oysters, and other shellfish. For the most health benefits, choose fatty fish such as salmon, trout, herring, chub mackerel, and sardines. o These fish have healthy omega-3 fatty acids.
Most people should not eat more than 150 g (5 oz) per week of fish that are known to have higher mercury levels. These include fresh or frozen tuna (not canned "light" tuna), shark, swordfish, marlin, orange roughy, and escolar.
Ice cream might be the top pregnancy craving of all time.
DANGER SIGNS DURING PREGNANCY
Causes of miscarriage
Pregnant women can safely consume crawfish, a seafood option with low mercury levels. However, according to Kelsey Costa, MS, RDN, a registered dietitian, limiting your total seafood intake to 12 ounces per week, equivalent to two to three servings, is recommended.
Healthy snacks in pregnancy
Levels of contamination
The danger level from consuming fish depends on species and size. Size is the best predictor of increased levels of accumulated mercury. Sharks, such as the mako shark, have very high levels of mercury.
The Top 10 Healthiest Fish to Eat and Their Benefits
A good source of calcium and iron, cod can help to support strong bones and teeth, as well as providing you with much-needed energy6. White fish is also low in fat2. Other white fish like haddock, monkfish and plaice, as well as cooked shellfish, are all safe to eat during your pregnancy.
Tuna is not only delicious and easily pairs with your favorite recipes, it fuels your body, too! 1. Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus.