CircleBumpCheckedFilledMedicalBookmarkBookmarkTickBookmarkAddCheckBoxCheckBoxFilled

So Long Seafood? Debunking Myths About Eating Fish During Pregnancy

What's safe, what's not, and what packs the biggest nutritional punch.
save article
profile picture of Allison Webster, PhD, RD
By Allison Webster, PhD, RD, International Food Information Council (IFIC) Foundation
Updated June 22, 2023
pregnant woman looking at tablet in her kitchen
Image: iStock

With pregnancy comes many lifestyle changes—you’re about to be responsible for a new human being, and on top of that, you’re likely trying to prioritize healthy choices to benefit both you and baby. If you’ve started to read up on lists of what you should or shouldn’t eat, you may be confused about where—or if—fish and other kinds of seafood can fit within your diet. We’re here to tell you that with a few exceptions, fish can and should be part of a healthy diet even when you’re expecting.

Why Is Fish A Concern In The First Place?

Advice about avoiding all fish during pregnancy is little more than fishy fiction. Most of the concerns stem from the fact fish contain mercury, a metal that collects in oceans, lakes and rivers and is acquired by fish from the water and by eating other fish. Being exposed to mercury in the womb is associated with many negative developmental consequences, which may lead pregnant women to believe that they should swear off seafood for nine months. Luckily, many popular types of fish in the United States, like salmon, tuna and tilapia, have such low levels of mercury that they can be eaten a few times a week without risk of harming an unborn child.

The 7 Fish You Should Avoid

There are, however, seven types of fish that should be completely avoided during pregnancy) because they are known to contain the highest levels of mercury:

  • Bigeye tuna
  • Tilefish
  • Shark
  • Swordfish
  • Marlin
  • Orange roughy
  • King mackerel

What About Sushi?

If you’re a sushi lover, it’s best to stick to veggie options or rolls with cooked seafood for now. Food safety and medical experts recommend avoiding raw fish during pregnancy, since the weakened immune system of expecting mothers may increase risk for foodborne illness.

Nutritional Benefits Of Fish

Aside from these exceptions, incorporating fish into your diet while pregnant provides many nutritional benefits. Fish provides many key nutrients for pregnant and breastfeeding women as well as growing babies, including protein. Protein is crucial for a baby’s growth, especially during the second and third trimesters. Pregnant women should eat at least 70 grams of protein per day.

Related Video

Fish is also a source of healthy fats. It is recommended that everyone—not just pregnant women—keep their fat intake between 20 to 35 percent of total calories per day. And some types of fat are more beneficial to health than others. For example, docosahexaenoic acid (DHA) is an omega-3 fatty acid found in high quantities in salmon. DHA is important for a baby’s fetal growth and development, particularly in the eyes and brain. Pregnant women should aim to consume 200 to 300 mg of DHA each day, or about the amount found in ¾ ounce of salmon, 1 ½ ounces of sardines or 2 ounces of rainbow trout.

Vitamin D, which helps us absorb calcium and is important for immune function and brain health, is also found in fatty fish like salmon and tuna. Fish is a source of easily absorbable iron (called “heme” iron), a nutrient of particular importance during pregnancy; since pregnant women have an increased amount of blood in their bodies, more iron is needed to support a healthy blood supply for both mom and baby.

Here’s our infographic with more details:

Image: Lindsey Balbierz

There’s nothing fishy about eating (most types of) fish during pregnancy! Fish contributes to a healthy eating style and provides many important nutrients to keep both mom and baby healthy. As encouraged by the 2015-2020 Dietary Guidelines for Americans, pregnant and breastfeeding women can safely eat seafood 2 to 3 times per week. As long as you avoid raw seafood and fish that are higher in mercury, expecting moms can feel free to dive into nutritious seafood meals.

For more information on nutrition during pregnancy, check out our Healthy Eating During Pregnancy resource.

Published May 2018

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

save article
ADVERTISEMENT

Next on Your Reading List

pregnant woman holding a bowl of dates
When to Start Eating Dates in Pregnancy
Medically Reviewed by Kendra Segura, MD
Iron Supplements For Pregnant Women-hero
The Best Iron Supplements for Pregnancy, as Chosen by Experts
Medically Reviewed by Kendra Segura, MD
place setting for one with gold accents
6 Holiday Food Rules to Follow When Pregnant
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
woman cutting soft cheese on cheese board
The Ultimate Guide to Soft Cheeses in Pregnancy
Medically Reviewed by Kendra Segura, MD
pregnant woman eating a snack while using tablet at kitchen table
19 Healthy Pregnancy Snacks to Satisfy All Your Cravings
By Natalie Gontcharova
two women making mocktails in kitchen at home
11 Easy and Fun Mocktail Recipes for Pregnancy and Beyond
By Natalie Gontcharova
pregnant woman preparing healthy food with toddler in kitchen
How to Eat a Healthy Pregnancy Diet
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
Healthy Alternatives to Water
Healthy Alternatives to Water
Medically Reviewed by Kendra Segura, MD
Best Protein Powder For Pregnancy-hero
How to Choose the Best Protein Powder for Pregnancy
By Emma O'Regan-Reidy
20 slides
20 Healthy (and Tasty!) Pregnancy Snacks
20 Healthy (and Tasty!) Pregnancy Snacks
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
Green vegetables like asparagus and broccoli can prevent pregnant woman's babies from developing asthma.
This Pregnancy Food Cuts Your Child's Asthma Risk in Half, Study Finds
Medically Reviewed by Kendra Segura, MD
pregnant woman eating a salad
10 Superfoods to Eat During Pregnancy
Medically Reviewed by Kendra Segura, MD
woman's hands eating healthy quinoa bowl
Easy, Healthy Pregnancy Lunch Ideas for Work and Beyond
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
cranberry holiday themed mocktail
The Top 10 Trending Nonalcoholic Drinks Americans Searched for in 2022
By Wyndi Kappes
pregnant woman holding an apple while standing in kitchen at home
7 Natural Pregnancy Energy Boosters
By Meredith Franco Meyers
close up of pregnant woman eating a salad
Baby Can Smell and Taste Mom's Food While in the Womb, Study Says
By Wyndi Kappes
smiling pregnant woman eating apple on couch at home
Don’t Fall for These 5 Pregnancy Nutrition Myths
By Liz Sanders, MPH, RDN
ADVERTISEMENT
pregnant woman grocery shopping
Study: Choline Can Boost Baby's Brain Health—If You're Getting Enough
By Anisa Arsenault
Whole wheat pasta with vegetables on a dinner plate.
These Two Minerals May Reduce Baby’s Risk of Hypertension, Study Says
By Nehal Aggarwal
young pregnant woman sitting in kitchen at home
These Three Lifestyle Factors Lower Risk of Preterm Birth by 70 Percent
By Nehal Aggarwal
ADVERTISEMENT
Article removed.
Article removed.
Name added. View Your List