Seafood Safety During Pregnancy
Guide to choosing low-mercury fish that provide omega-3 benefits while avoiding high-mercury varieties that harm fetal development.
📊 Recommended Intake
8-12 ounces (2-3 servings) of low-mercury fish per week. One serving is about the size of your palm (4 ounces cooked).
Overview
Fish is an excellent source of high-quality protein and omega-3 fatty acids (especially DHA) which are crucial for your baby's brain and eye development. However, some fish contain high levels of mercury, which can damage your baby's developing nervous system.
Mercury accumulates in fish over time, with larger, longer-lived predatory fish containing the highest levels. The key to seafood safety during pregnancy is choosing low-mercury options and limiting portion sizes of moderate-mercury fish.
Most experts recommend eating 8-12 ounces (2-3 servings) of low-mercury fish per week during pregnancy to get the omega-3 benefits without mercury risks. This amount has been shown to support optimal fetal brain development.
📆 By Trimester
First Trimester
Begin eating low-mercury fish regularly. DHA is critical for early brain development. If morning sickness makes fish unappealing, try mild options like tilapia or consider supplements.
Second Trimester
Baby's brain is rapidly developing. Aim for 2-3 servings of low-mercury fish weekly. This is often when fish aversions improve and you can enjoy more varieties.
Third Trimester
Continue omega-3 intake as baby's brain development accelerates. The third trimester is a critical period for DHA accumulation in baby's brain. Don't stop eating fish.
✨ Key Benefits
- ✓Provides DHA omega-3 fatty acids crucial for baby's brain development
- ✓Supports baby's eye and vision development
- ✓Excellent source of lean protein with all essential amino acids
- ✓Rich in vitamin D which aids calcium absorption
- ✓Contains selenium, an important antioxidant
- ✓May reduce risk of preterm birth and low birth weight
- ✓Supports your cardiovascular health during pregnancy
- ✓Low in saturated fat compared to other protein sources
🥗 Best Sources
- •BEST CHOICES (eat 2-3 servings/week): Salmon, sardines, herring, anchovies, trout, Atlantic mackerel, pollock
- •Shrimp, tilapia, cod, catfish (low mercury, less omega-3s)
- •Canned light tuna (2-3 servings/week - lower mercury than albacore)
- •Freshwater trout
- •Pacific halibut (in moderation)
- •Canned salmon with bones (bonus calcium)
- •GOOD CHOICES (eat 1 serving/week): Albacore (white) tuna, mahi-mahi, snapper, grouper
💡 Important Considerations
- !AVOID COMPLETELY: Shark, swordfish, king mackerel, tilefish, bigeye tuna, marlin, orange roughy
- !Limit albacore (white) tuna to 6 ounces per week - higher mercury than light tuna
- !Choose wild-caught salmon over farmed when possible (less contaminants)
- !If you eat local fish from lakes/rivers, check advisories first - may contain pollutants
- !Sushi with cooked fish or vegetarian options is safe - avoid raw fish
- !Cook all fish to 145°F internal temperature to kill harmful bacteria
- !Consider fish oil supplements if you don't eat fish - look for purified, pregnancy-safe brands
- !Canned fish is convenient and safe - light tuna, salmon, sardines all good choices
👨⚕️ When to Talk to Your Doctor
Contact your healthcare provider if:
- •You don't eat fish and wonder about omega-3 supplements
- •You ate high-mercury fish before knowing you were pregnant
- •You have concerns about local fish safety or water quality
- •You're allergic to fish and need alternative omega-3 sources
- •You follow a diet that restricts fish consumption
- •You ate raw fish (sushi) and are concerned about parasites