Safe Fish & Mercury Guidelines During Pregnancy

Fish can be an excellent source of protein, omega-3 fatty acids, and vitamin D during pregnancy — nutrients that support your baby’s brain and eye development.

However, some fish contain high levels of mercury, which can harm a developing nervous system. Knowing which fish to choose — and which to avoid — makes all the difference.

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Why Mercury Matters During Pregnancy#

Mercury is a heavy metal that can pass from mother to baby through the placenta. High exposure may affect:

• Brain development
• Nervous system function
• Cognitive outcomes

The goal isn’t to avoid fish entirely — it’s to choose low-mercury options.

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Best Fish Choices (Eat 2–3 Servings per Week)#

These fish are low in mercury and high in beneficial nutrients:

• Salmon
• Sardines
• Trout
• Anchovies
• Pollock
• Cod
• Tilapia
• Shrimp

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Fish to Limit (Once in a While)#

These fish contain moderate mercury levels and should be eaten sparingly:

• Albacore (white) tuna
• Halibut
• Mahi-mahi
• Snapper

Limit these to no more than one serving per week.

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Fish to Avoid During Pregnancy#

Avoid fish known to be high in mercury:

• Shark
• Swordfish
• King mackerel
• Tilefish
• Bigeye tuna

These pose the highest risk and should be avoided entirely during pregnancy.

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What About Sushi?#

Raw fish increases the risk of foodborne illness. During pregnancy:

• Avoid raw or undercooked fish
• Choose fully cooked sushi options instead

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Final Thoughts#

Fish can be a healthy and valuable part of a pregnancy diet when chosen wisely. By following mercury guidelines, you can enjoy the benefits of seafood while protecting your baby’s development.

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For more nutrition guidance, explore our Pregnancy Hydration Guide and trimester-based eating tips.