Pregnancy and Fish
The Benefits and Drawbacks of Eating Seafood While Pregnant
Seafood adds important nutrients like protein, iron, zinc, and omega-3 fatty acids to a pregnancy diet. These nutrients help the baby’s brain, nervous system, and overall growth. Omega-3s, such as DHA in fish, support brain development. Fish also supplies vitamin D, vitamin B12, selenium, and iodine, which help keep pregnancy and the immune system healthy.
Some fish have high amounts of mercury. Mercury can harm a developing baby’s brain and nervous system. Large, long-living fish like shark and swordfish have the most mercury. Eating too much mercury can be risky for pregnant women and their babies.
List of Pros
- High in protein and essential minerals (iron, zinc, selenium).
- Omega-3 fatty acids support fetal brain and eye development.
- May reduce risk of preterm birth.
List of Cons
- Some fish are high in mercury.
- Risk of foodborne illnesses with raw or undercooked seafood.
How Much Seafood Should Pregnant Women Eat?
The U.S. Food and Drug Administration (FDA), Environmental Protection Agency (EPA), and the Dietary Guidelines for Americans recommend that pregnant women eat 8 to 12 ounces of low-mercury seafood a week. That equals about 2 to 3 average-sized servings.
| Serving Size | Ounces (oz) | Grams (g) |
|---|---|---|
| 1 small fillet | 4 | 113 |
| 1 can of tuna | 5 | 142 |
| Recommended/week | 8-12 | 224-340 |
Eating a variety helps pregnant women get a mix of nutrients and lowers the chance of getting too much mercury from one type of fish.
Which Fish and Seafood Are Considered Safer?
Pregnant women should choose fish that are low in mercury and high in omega-3 fatty acids. The following options are among the best choices:
Great Options Low in Mercury
- Salmon
- Sardines
- Anchovies
- Freshwater trout
- Herring
- Pacific mackerel
Good Choices Also Low in Mercury
- Shrimp
- Pollock
- Tilapia
- Catfish
- Cod
- Canned light tuna (not albacore)
- Haddock
Limit These
- Albacore (white) tuna and tuna steaks: No more than 6 ounces per week.
Avoid These
- Shark
- Swordfish
- King mackerel
- Tilefish (from the Gulf of Mexico)
- Marlin
- Orange roughy
- Bigeye tuna
When eating fish caught by friends or family from local waters, check for safety advisories. If there are none, limit these fish to one serving (6 ounces) a week and avoid other fish that week.
Quick Reference Table
| Fish/Shellfish | Mercury Level | Recommendation |
|---|---|---|
| Salmon, sardines | Low | Preferred; eat regularly |
| Shrimp, pollock, tilapia | Low | Safe in moderation |
| Albacore tuna | Medium | No more than 6 oz per week |
| Shark, swordfish | High | Avoid entirely |
Additional Safety Rules for Seafood While Pregnant
Pregnant women can lower risks by following these steps:
- Avoid raw or undercooked seafood. Skip sushi, sashimi, raw oysters, and other uncooked shellfish. Eat only seafood cooked to at least 145°F (63°C). Fish should flake easily and look opaque.
- Check local advisories. For fish caught in local lakes, rivers, or coastal areas, always check local safety recommendations. If advice is not available, limit the amount.
- Avoid refrigerated smoked seafood. Skip smoked fish labeled “nova style,” “lox,” “kippered,” or “jerky” unless it’s in a cooked meal.
- Cook shellfish thoroughly. Make sure clams, oysters, and mussels open their shells during cooking. Throw away any that stay closed.
- Prevent cross-contamination. Use separate plates and utensils for raw and cooked seafood.
Food Safety Tips Table
| Food Type | How to Eat It Safely |
|---|---|
| Fish fillets | Cook to 145°F (63°C), flakes apart easily |
| Shrimp/lobster | Flesh turns pearly and opaque |
| Clams/mussels/oysters | Shells open during cooking, discard any that do not open |
Other Sources of Omega-3 for Expectant Mothers
Seafood is a main source of omega-3 fatty acids, but there are other options for those who don’t eat fish:
Plant-Based Foods
- Ground flaxseed and flaxseed oil
- Walnuts
- Canola oil
- Chia seeds
- Soybeans (edamame)
- Sunflower seeds
Fortified Foods
- Some brands of yogurt, milk, and eggs have added omega-3s. Look for labels that say “fortified with omega-3.”
Supplements
- Fish oil and algae oil supplements are available. Some prenatal vitamins have DHA included.
- Talk to a healthcare provider before starting supplements, since the right dose is important and not all products are tested for purity.
Differences in Omega-3 Types
- Fish and seafood provide EPA and DHA, which help with the developing baby’s brain and eyes.
- Plant foods contain ALA, which the body can turn into EPA and DHA, but only in small amounts.
Summary Table: Omega-3 Sources
| Source | Omega-3 Type | Notes |
|---|---|---|
| Fatty fish | EPA, DHA | Best source for pregnancy |
| Flaxseed, walnuts | ALA | Less easily converted by body |
| Fortified foods | Varies | Check labels for type and amount |
| Supplements | Usually DHA/EPA | Consult doctor before use |
Pregnant women can meet their omega-3 needs by eating two servings of low-mercury fish per week. For those who do not eat fish, plant foods and fortified products can help, but may not provide as much DHA and EPA as seafood.
Note: Eating seafood during pregnancy is healthy when you make the right choices and prepare it safely. The nutrients in fish help both mother and baby, but it is important to avoid types high in mercury and unsafe preparation methods. Knowing the recommended types, amounts, and preparation methods helps support a healthy pregnancy and baby’s growth.
