Can Pregnant Women Eat Salmon?
During pregnancy, choosing the right foods becomes an important part of daily life. Expecting parents may find themselves busy with baby registries and to-do lists while also making decisions about what to eat. Questions often come up about which meals are safe, especially when seafood is on the menu.
Many already know that not all seafood is recommended during pregnancy, but salmon often stands out as a healthy choice. Understanding where salmon fits on the pregnancy-approved food list can help parents-to-be enjoy their meals with confidence and peace of mind.
Eating Salmon Safely During Pregnancy
Pregnant women can include cooked salmon in their diet, as it is considered a safe seafood option. Salmon is a low-mercury fish, which makes it a better choice compared to larger, predatory fish like shark and swordfish. This fish offers important nutrients, especially omega-3 fatty acids, that help support a baby’s brain and eye development.
Health experts recommend limiting oily fish such as salmon to about two servings per week. It is important to avoid raw options like sashimi and always make sure the salmon is cooked thoroughly before eating.
Safe Salmon Portions for Expecting Mothers
Pregnant women are advised to eat about 8 to 12 ounces of low mercury fish, including salmon, each week. This equals roughly two to three meals using fish such as salmon, chicken, or canned light tuna. Choosing low mercury fish options is important, and salmon is one of the safer choices.
Oily fish, like salmon, can be mixed with other low-mercury seafood to reach the recommended weekly amount. White albacore tuna should be kept to less than six ounces per week, but canned light tuna, salmon, and chicken can all be useful protein sources.
Nutritional Benefits of Eating Salmon During Pregnancy
Why These Nutrients Matter
Salmon offers several key nutrients that play a major role in supporting both maternal health and fetal development. It is an excellent source of high-quality protein, which contains all the essential amino acids needed to build and repair tissues. This protein helps form the baby’s organs, muscles, and cells while also supporting the mother’s changing body.
One of salmon’s standout nutrients is omega-3 fatty acids—especially DHA and EPA. These healthy fats are vital for the baby’s brain and eye development and can also support a healthy pregnancy overall. Eating enough DHA may even reduce the risk of preterm birth.
In addition to protein and omega-3s, salmon provides vitamin D, which supports calcium absorption for developing bones and teeth. It also supplies B vitamins, selenium, and iodine. These nutrients help regulate the mother’s metabolism, support thyroid function, and contribute to the baby’s nervous system development.
What’s in a Serving of Cooked Salmon?
A typical serving of cooked salmon (about 3 to 4 ounces) contains roughly 200 calories. It is low in saturated fat but high in protein, making it a satisfying and nutrient-dense choice for pregnancy meals.
That same portion delivers essential vitamins and minerals such as potassium, iron, vitamin D, and vitamin B12. These nutrients are important for maintaining energy levels, supporting red blood cell production, and promoting overall health for both the mother and baby.
Here’s a quick snapshot:
| Nutrient | Amount in 3–4 oz |
|---|---|
| Calories | ~200 |
| Protein | High |
| Saturated Fat | Low |
| Potassium | Present |
| Iron | Present |
| Vitamin D | Present |
| Vitamin B12 | Present |
This cooked form offers a safe and nourishing way to enjoy seafood while pregnant—just be sure it’s fully cooked to avoid foodborne risks.
Eating Salmon When Expecting
What Pregnant Women Need to Know
It is important to choose salmon with low mercury levels, as mercury can be harmful to a developing baby. Keep portions to two servings of oily fish, like salmon, each week. Always eat salmon that is fully cooked and avoid raw or undercooked fish to lower the risk of foodborne illness.
Other Good Fish Choices if Avoiding Salmon
If someone prefers not to eat salmon or wants more variety, they can try other low-mercury fish. Options like sardines, trout, or herring are also high in omega-3 fatty acids. Plant-based foods such as chia seeds, walnuts, and certain fortified products can offer some omega-3s, though they do not supply as much DHA and EPA as fish.
Safe Ways to Cook Salmon for Pregnant Individuals
Salmon should always be cooked until the flesh turns opaque and flakes easily with a fork. This ensures that any harmful bacteria or parasites are destroyed. It is also important to avoid raw fish, smoked seafood, or ceviche during pregnancy, as these foods increase the risk of foodborne illness.
The following foods should be thoroughly cooked:
- Salmon and other fish variants
- Eggs
- Shellfish, such as scallops and shrimp
- Dairy products like soft cheeses and unpasteurized milk
- Cold cuts and deli meats
Choosing fully cooked salmon and heated seafood lowers the risk of infection. All meals should be eaten promptly or refrigerated right away for added food safety.
Symptoms of Illness From Contaminated Food
Pregnant women are more likely to get sick from eating food that contains bacteria, viruses, or parasites. This risk is higher because pregnancy can weaken the immune system, making it harder for the body to fight infections.
Common signs of foodborne illness include nausea, vomiting, diarrhea, stomach cramps, and fever. Sometimes, these symptoms start a few hours after eating the contaminated food, but they can also take a few days to appear.
It is important to watch for warning signs such as severe stomach pain, a high fever that will not go down, dehydration, or feeling very weak. In pregnant women, any sign of foodborne illness should be taken seriously. Seeking medical help quickly is important, especially if symptoms are intense or do not improve.
When to Get Medical Advice
Pregnant women should talk to a healthcare provider if they feel unsure about eating salmon. If they are worried about possible allergies or have symptoms like itching, hives, or swelling after eating salmon, it is important to get medical help. Signs of foodborne illness, such as nausea, vomiting, fever, or diarrhea, should also be discussed with a doctor right away.
Anyone with a history of mercury exposure or special dietary needs might need extra guidance from their healthcare team. If there are concerns about portions, preparation methods, or combining salmon with other foods, a doctor or dietitian can provide advice that matches individual needs.
Salmon Dishes for Expecting Mothers
Salmon can be cooked in different ways to suit many tastes. Grilling or pan-searing with simple seasonings like lemon and herbs makes for an easy, flavorful meal. Many enjoy air-fried salmon wrapped in foil with a squeeze of lemon for extra freshness.
For those looking for something with more flavor, a Maple-Mustard Glazed Sheet Pan Salmon is a great option. All recipes should be cooked thoroughly for safety.
