As an expectant mother, you want the best for your baby, including making wise choices about what you eat. With all the mixed advice about fish, it’s no wonder many moms-to-be feel unsure. Let’s clear up the confusion so you can confidently include fish in your pregnancy diet, knowing you’re making nutritious and safe choices for yourself and your growing baby.

Is Eating Fish Safe During Pregnancy?

Yes, eating fish during pregnancy is not only safe but beneficial! Fish is a powerhouse of nutrients, including protein, omega-3 fatty acids, vitamins, and minerals, all of which support your baby’s growth and development. Here’s how fish can benefit your pregnancy diet:

• Rich in Omega-3 Fatty Acids: Omega-3s, especially DHA (docosahexaenoic acid), play a vital role in your baby’s brain and eye development. They also support your mental health, reducing the risk of postpartum depression.
  
  
• Good Source of Lean Protein: Fish provides high-quality protein, which is essential for cell growth and repair—critical during pregnancy.
  
  
• Packed with Key Nutrients: Fish is rich in vitamin D, selenium, and iodine, which help maintain your health while supporting your baby’s development.

However, not all fish are created equal. Some types contain high levels of mercury, which can be harmful to your baby’s nervous system. The key is knowing which fish to eat and which to avoid.

What Is Mercury and Methylmercury?

Mercury is a naturally occurring element that can also be released into the environment through industrial pollution. It settles into streams and oceans, transforming into methylmercury—a form of mercury that poses health risks. Methylmercury builds up in fish, especially in larger, longer-living species.

When you consume fish high in methylmercury, it can impact your baby’s developing nervous system. The Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) recommend avoiding high-mercury fish and focusing on low-mercury options to protect yourself and your baby.

Which Fish Are Safe to Eat During Pregnancy?

Aim for 2–3 servings (8–12 ounces) of low-mercury fish per week to enjoy the benefits of fish while minimizing risks. Here are six commonly eaten options recommended by the FDA and EPA:

• Salmon
• Tilapia
• Cod
• Catfish
• Sardines
• Shrimp

CLICK HERE TO VIEW THE EPA'S ADVICE ABOUT FISH FOR THOSE WHO ARE PREGNANT OR BREASTFEEDING

Fish to Avoid During Pregnancy

The following types of fish are high in mercury and should be completely avoided to ensure your safety and that of your baby. Avoiding these fish can also protect your baby’s developing nervous system.

• Shark
• Swordfish
• King mackerel
• Tilefish
• Bigeye tuna

Check out this blog post to get the lowdown on “healthy foods,” including what foods you should add to your diet and which to avoid.

Tips for Eating Fish Safely During Pregnancy

To safely enjoy fish during pregnancy, follow these simple tips:

1. Cook Fish Thoroughly: To kill harmful bacteria or parasites, always cook fish to an internal temperature of 145°F (63°C).
   
   
2. Avoid Raw or Undercooked Fish: Avoid sushi, sashimi, and other raw fish dishes, as they can carry foodborne illnesses.
   
   
3. Limit Albacore Tuna: Albacore (“white”) tuna contains more mercury than canned light tuna. Stick to no more than 6 ounces per week of albacore.
   
   
4. Check Local Advisories: If fishing locally, research the safety of fish caught in your area through state or local health department advisories.
   
   
5. Diversify Your Seafood Choices: Mix up your seafood selections to get a variety of nutrients and reduce exposure to mercury from any single type of fish.