Fish to Eat During Pregnancy: Safety, Benefits, and Risks

Learn everything about eating fish safely during pregnancy, including which types to choose, trimester-specific guidance, and practical tips to enjoy the benefits without risks.

Eating fish during pregnancy can provide essential nutrients for your baby's development, but choosing the right types and following safety guidelines is crucial.

Why Fish Matters During Pregnancy

Fish is rich in omega-3 fatty acids, protein, and essential vitamins such as vitamin D and B12. These nutrients support fetal brain development, eye growth, and maternal health. However, some fish contain mercury, which can be harmful in high amounts.

Trimester-Specific Considerations

• First trimester: Focus on low-mercury fish such as salmon, sardines, and trout. Avoid high-mercury fish like shark, swordfish, king mackerel, and tilefish.
• Second trimester: Continue consuming safe fish 2–3 times per week. Be cautious with tuna and other medium-mercury fish.
• Third trimester: Prioritize cooked, low-mercury fish for essential omega-3 intake and avoid raw fish to reduce the risk of foodborne illness.

Safe Fish Options

Here’s a list of commonly recommended low-mercury fish suitable for pregnancy:

• Salmon
• Sardines
• Trout
• Herring
• Anchovies
• Tilapia
• Catfish
• Rohu fish (well-cooked)

Fish to Avoid

• Shark
• Swordfish
• King mackerel
• Tilefish
• Raw shellfish and sushi-grade fish (risk of Listeria or parasites)

Benefits of Eating Fish During Pregnancy

• Supports fetal brain and eye development through omega-3 fatty acids.
• Provides high-quality protein for maternal and fetal growth.
• Offers essential vitamins and minerals such as vitamin D, selenium, and iodine.
• May reduce the risk of preterm birth and low birth weight when consumed safely.

Interactive Visual — Choose Your Fish

Practical Tips for Eating Fish During Pregnancy

• Eat 2–3 servings of low-mercury fish weekly.
• Prefer baked, grilled, or steamed fish over raw or smoked varieties.
• Check local advisories for mercury levels in regional fish.
• Avoid high-mercury fish entirely during pregnancy.
• Rotate fish types to gain diverse nutrients.

FAQs About Fish During Pregnancy

Which fish are safest in the first trimester?

Low-mercury fish such as salmon, sardines, trout, and tilapia are safe choices during the first trimester.

Can I eat canned tuna?

Light canned tuna is generally safe in moderation, up to 2–3 servings per week, but avoid albacore due to higher mercury content.

Is sushi safe during pregnancy?

Raw sushi should be avoided. Stick to cooked or vegetarian rolls to minimize the risk of foodborne illness.

How much fish should I eat weekly?

2–3 servings of low-mercury fish per week is recommended to obtain nutrients without overexposure to mercury.

References

• American Pregnancy Association. “Seafood During Pregnancy.”
• U.S. FDA — “Advice About Eating Fish for Pregnant Women.”
• Harvard Health Publishing — “What Pregnant Women Should Know About Raw Fish.”
• National Health Service (NHS UK) — “Foods to Avoid During Pregnancy.”
• Mayo Clinic — “Mercury in Fish and Shellfish.”

Practical Reminder: Fish can be part of a healthy pregnancy diet when chosen wisely. Prioritize low-mercury, cooked, or freshwater fish, rotate types, and maintain hygiene in preparation. Your baby benefits from nutrients safely.

We’d love to hear from you: Have you tried eating fish during pregnancy? Share your favorite safe fish recipes, tips, or experiences below. Your insights can help other expectant mothers make informed choices. Comment with what worked for you, questions you have, or advice — we read every story and learn together.

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Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult your healthcare provider before making health-related decisions.