Seafood During Pregnancy: What's Safe, What's Not (2025 Guide)
Key Takeaway: Low-mercury fish like salmon and cod are safe and recommended. Avoid high-mercury fish and raw seafood.
Why Seafood Matters During Pregnancy
Seafood is an excellent source of protein, omega-3 fatty acids (especially DHA), and other essential nutrients that support your baby's brain and eye development. However, some fish contain mercury, which can harm fetal development. Understanding which seafood is safe is crucial.
Safe Seafood Choices (Low Mercury)
✅ Best Choices - Eat 2-3 Servings Per Week (8-12 ounces total)
- Salmon: High in omega-3s, low mercury
- Cod: Excellent protein source
- Tilapia: Low mercury, mild flavor
- Shrimp: Low mercury, safe when cooked
- Sardines: High omega-3s, low mercury
- Anchovies: Low mercury, safe when cooked
- Lobster: Low mercury, safe when cooked
- Crab: Low mercury, safe when cooked
- Trout: Low mercury, safe when cooked
- Catfish: Low mercury, safe when cooked
- Pollock: Low mercury, safe when cooked
- Scallops: Low mercury, safe when cooked
Fish to Limit (Moderate Mercury)
⚠️ Limit to 1-2 Servings Per Month
- Tuna: Limit to 6oz light tuna or 3oz albacore per week
- Halibut: Limit to 1-2 servings per month
- Mahi Mahi: Limit to 1-2 servings per month
- Sea Bass: Limit to 1 serving per month
Fish to Completely Avoid (High Mercury)
❌ Avoid These High-Mercury Fish
- Shark: Very high mercury
- Swordfish: Very high mercury
- King Mackerel: Very high mercury
- Tilefish: Very high mercury
Why: High mercury levels can harm your baby's developing brain and nervous system.
Raw Seafood to Avoid
❌ Never Eat Raw Seafood During Pregnancy
- Sushi and sashimi (raw fish)
- Raw oysters, clams, mussels
- Ceviche (raw fish marinated)
- Tartare (raw fish)
- Any uncooked seafood
Why: Raw seafood can contain parasites and bacteria like listeria that can cause serious complications.
How to Safely Prepare Seafood
- Cook thoroughly: Fish should reach 145°F internal temperature
- Check doneness: Fish should flake easily with a fork
- Shrimp and lobster: Cook until pink/opaque
- Scallops: Cook until opaque throughout
- Clams and mussels: Cook until shells open
Benefits of Eating Safe Seafood
When you choose low-mercury seafood, you're providing essential nutrients for your baby:
- Omega-3 fatty acids (DHA): Critical for brain and eye development
- Protein: Essential for baby's growth
- Iron: Prevents anemia
- Vitamin D: Supports bone development
- Iodine: Important for thyroid function
Frequently Asked Questions
What seafood is safe during pregnancy?
Low-mercury fish like salmon, cod, tilapia, shrimp, and sardines are safe. Eat 2-3 servings (8-12 ounces) per week.
What fish should I avoid during pregnancy?
Avoid high-mercury fish like shark, swordfish, king mackerel, and tilefish. Also avoid raw fish and seafood.
How much salmon can I eat per week?
The FDA recommends 2-3 servings (8-12 ounces total) of low-mercury fish like salmon per week during pregnancy.
Can I eat canned tuna during pregnancy?
Yes, but limit to 6 ounces of light tuna or 3 ounces of albacore per week due to mercury content.
Check Any Seafood
Use our food safety checker to verify any seafood during pregnancy:
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