Can I eat fish if I’m pregnant?
Yes! You should aim to eat two servings of fish or shellfish (about 8-12 ounces) per week while pregnant or breastfeeding, as long as you follow some precautions.
Fish is a very important component of a pregnant woman’s diet, because it contains many healthy nutrients, good fats, and lots of omega-3 fatty acids that are essential for your developing baby’s brain. Please be sure to get some in your diet! However, certain kinds of fish contain high levels of mercury and should be avoided, since mercury can affect your baby’s developing nervous system. These include shark, swordfish, king mackerel, and tilefish. Safe alternatives include shrimp, salmon (preferably wild), catfish, and albacore tuna. The tuna should be limited to 6 ounces/week while the other options are safe up to 12 ounces.
Reviewed by Jennifer Lincoln, January 2019
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