Fish You Can Eat During Pregnancy | Mercury-Smart Meals

Pregnancy can turn a normal grocery run into a mini quiz show. Seafood is a classic one: you want the nutrients, you don’t want the risks, and you don’t want to spend your evening cross-checking random charts online.

This article keeps it simple. You’ll get a clear weekly target, a species-by-species shortcut, and practical meal ideas that fit real life. You’ll also get the “don’t do this” list that saves you from the common slip-ups.

Why seafood stays on the menu

Seafood brings protein plus omega-3 fats like DHA and EPA. Those fats show up a lot in pregnancy nutrition talk for a reason: they’re part of normal brain and eye development. Seafood also contributes nutrients like vitamin D, iodine, selenium, and B12, depending on the species.

The catch is mercury. Some fish build up more mercury than others, and pregnancy is a time when keeping mercury low matters. The good news: many popular fish are already in the lower-mercury range, so you don’t need to quit seafood to stay on track.

Fish You Can Eat During Pregnancy: Safe picks and portions

A simple weekly target works well for most people: eat 8 to 12 ounces of seafood per week from lower-mercury choices. That lines up with the FDA’s consumer guidance and the “Best Choices / Good Choices / Choices to Avoid” approach. FDA advice about eating fish puts the focus where it belongs: choose lower-mercury fish, vary your picks, and keep servings steady through the week.

In plain terms, 8–12 ounces is often two or three meals. A common serving guide is about 4 ounces per meal for adults. If you’re eating seafood less often than that, you can still use the same weekly total by planning two bigger seafood meals or adding a smaller third serving.

Two rules that keep you out of trouble

• Pick lower-mercury fish most of the time. This is the biggest “win” with the least effort.
• Cook it through. Pregnancy raises the stakes for foodborne illness, and seafood is not the place to roll the dice.

Quick note on fish caught by friends or family

Locally caught fish can be a great option, but mercury levels vary by waterway. If you eat freshwater fish you or someone you know caught, check local advisories where you live. If there’s no advisory, a cautious approach is to limit that fish to one meal that week and keep the rest of your seafood picks from known lower-mercury options listed in federal guidance.

Choices that work well most weeks

If you want a short list that’s easy to shop for, start here: salmon, sardines, trout, herring, anchovies, pollock, cod, tilapia, catfish, shrimp, crab, and canned light tuna. Many of these show up on the FDA “Best Choices” list, meaning they’re generally lower in mercury. The FDA fish advice chart is the most practical one-page reference when you’re standing in front of the seafood case.

Try to rotate species across the month. Rotation keeps mercury exposure lower over time and keeps your meals from feeling repetitive.

How to handle tuna without overthinking it

Tuna gets confusing because “tuna” isn’t one thing. Mercury varies by type. Many people choose canned light tuna more often and treat albacore (white) tuna as an occasional pick. If tuna is your go-to, keep the rest of your seafood that week in the lower-mercury group, like salmon, shrimp, pollock, or sardines.

Shellfish count, too

Shrimp, crab, scallops, mussels, and oysters are seafood, and they count toward the weekly ounces. They can also be an easy dinner when you’re not in the mood for a fish fillet. The same rule applies: cook thoroughly and buy from a clean, reputable source.

Fish to skip during pregnancy

Some fish are known for higher mercury levels, and pregnancy is not the time to “treat yourself” to those choices. Public health lists often call out shark, swordfish, king mackerel, and tilefish as higher-mercury fish to avoid. The CDC’s pregnancy food safety page names these as examples of fish with high mercury levels. CDC safer food choices for pregnant women is a clear, readable reference for what to avoid and why.

Some guides also place bigeye tuna, marlin, orange roughy, and Gulf of Mexico king mackerel in the “avoid” tier. When in doubt, check the FDA chart first and default to a fish you already know sits in the lower-mercury range.

Food safety rules that matter for seafood

Mercury is only one side of the story. The other side is foodborne illness. Pregnancy changes how your body handles certain infections, and some infections can affect the baby. That’s why most official guidance says to skip raw or undercooked seafood and to be cautious with refrigerated smoked seafood unless it’s heated in a cooked dish.

The CDC specifically lists raw or undercooked fish and shellfish (like sushi with raw fish, sashimi, and ceviche) as items to avoid during pregnancy, along with refrigerated smoked seafood unless it’s cooked. CDC pregnancy food safety guidance lays this out in a checklist style that’s easy to follow.

U.S. government food safety guidance also calls for cooking seafood thoroughly. A commonly cited internal temperature target for seafood is 145°F (63°C). Foodsafety.gov guidance for pregnant women includes seafood cooking and the common raw-seafood items to skip.

Cooked sushi can be fine

If you’re craving sushi, you don’t have to swear off the whole menu. Many rolls use cooked seafood or fully cooked fillings. Look for options with cooked shrimp, cooked crab, eel (unagi is typically cooked), or veggie rolls. Keep the same mercury mindset when choosing fish-based fillings.

Smoked salmon: the “which kind?” problem

Smoked seafood comes in a few forms. Shelf-stable canned or pouched smoked fish is treated differently than refrigerated smoked fish from the deli case. The cautious approach during pregnancy is to avoid refrigerated smoked seafood unless it’s heated until steaming hot in a cooked dish, since that reduces the risk from pathogens that can grow at fridge temperatures.

Simple meal patterns for hitting 8–12 ounces

Most people do best with a repeatable template. Here are three that fit different appetites:

• Two-meal week: Two 5–6 oz dinners like salmon on Monday, shrimp stir-fry on Friday.
• Three-meal week: Three 4 oz servings spread out: salmon, cod tacos, sardine toast.
• Mix-and-match: One 6 oz dinner plus two smaller servings like 2 oz of canned salmon stirred into pasta and 2–4 oz shrimp added to a salad.

If smell sensitivity is hitting you, cold options can help: canned salmon mixed with lemon and yogurt, sardines with crackers, or chilled shrimp in a rice bowl. The goal is meeting your weekly ounces without turning meals into a battle.

Low-mercury seafood list with buying and cooking notes

Table 1: after ~40% of the article

Seafood pick	Mercury tier in federal guidance	Buying and cooking notes
Salmon (wild or farmed)	Lower-mercury pick	Bake, pan-sear, or air-fry; aim for opaque flesh that flakes easily.
Sardines (canned)	Lower-mercury pick	Great for no-cook meals; choose lower-sodium if swelling is an issue.
Trout	Lower-mercury pick	Often mild; lemon, garlic, and herbs cut fishy taste.
Herring	Lower-mercury pick	Check labels: some preparations are salted or pickled; keep it cooked.
Anchovies	Lower-mercury pick	Use small amounts to boost flavor in pasta sauces or on toast.
Pollock	Lower-mercury pick	Common in fish sticks and fillets; bake until fully opaque.
Cod	Lower-mercury pick	Lean and mild; avoid overcooking to keep it from drying out.
Tilapia	Lower-mercury pick	Budget-friendly; cook with spices and a sauce to keep it moist.
Catfish	Lower-mercury pick	Often sold farm-raised; cook thoroughly, especially if breaded.
Shrimp	Lower-mercury pick	Cook until firm and pink; avoid raw shrimp in ceviche during pregnancy.
Crab	Lower-mercury pick	Choose pasteurized or well-cooked; reheat leftovers until hot.
Canned light tuna	Often treated as lower than many tuna types	Use as one of your weekly servings; rotate with salmon or shrimp.

How to order seafood when you’re eating out

Restaurants are where people most often slip into “raw without thinking.” If you’re eating out, ordering cooked seafood is the easiest way to stay calm. Grilled salmon, baked cod, shrimp in a hot dish, or crab in a cooked preparation are common options.

If a dish arrives undercooked, send it back. It can feel awkward, but it’s a clean fix. Also, skip buffet seafood that’s been sitting warm for a while. Pregnancy is not the time for lukewarm shrimp cocktail from a crowded tray.

Handling cravings and aversions

Some weeks you’ll love seafood. Other weeks the smell alone can end the conversation. If that’s you, try milder fish like cod or tilapia, then lean on sauces: tomato-based sauces, coconut curry, or a simple yogurt dill sauce.

If fish still sounds awful, try shellfish like shrimp in a cooked rice bowl, or use canned salmon mixed into pasta. You still get seafood in, without having to chew a fish fillet when your stomach says “nope.”

What official pregnancy nutrition guidance says

OB-GYN guidance in the U.S. generally encourages eating fish while paying attention to mercury. ACOG healthy eating during pregnancy notes that some fish contain more mercury than others and gives readers a clear warning to avoid high-mercury fish during pregnancy.

Pair that with the FDA chart for the most practical “which fish?” answer, and you’ve got a solid, low-stress system: choose lower-mercury fish, rotate your species, keep servings steady through the week, and keep everything fully cooked.

Weekly planner for real life

Table 2: after ~60% of the article

Situation	What to do	Extra notes
You want an easy weekly target	Aim for 8–12 oz seafood per week	Often 2–3 meals; a common serving guide is about 4 oz.
You ate a higher-mercury fish by mistake	Switch the rest of the week to lower-mercury picks	Don’t stack more higher-mercury seafood that week.
You’re craving sushi	Choose rolls with cooked seafood or veggie fillings	Skip raw fish, sashimi, and raw shellfish during pregnancy.
You rely on tuna for quick lunches	Rotate tuna with salmon, shrimp, sardines, or pollock	Different tuna types vary; keeping variety lowers risk.
You bought refrigerated smoked salmon	Use it only in a cooked dish, heated until steaming	Pregnancy guidance warns against refrigerated smoked seafood unless cooked.
You’re dealing with nausea	Try mild fish, cold seafood salads, or canned options	Cold meals often smell less intense than hot fish.
You have leftovers	Refrigerate promptly and reheat hot before eating	Seafood is perishable; keep storage time short.

Shopping tips that keep quality high

Start with a store you trust. Fresh fish should smell clean, not sour. Fillets should look moist, not slimy. If you’re buying frozen, look for solid packaging with no big ice crystals inside, which can signal thawing and refreezing.

If you’re buying canned seafood, check labels for sodium, flavorings, and added oils. Plain canned salmon, sardines, and light tuna are easy staples. They also make it easier to hit your weekly ounces when you don’t want to cook.

Cooking checklist for seafood during pregnancy

• Cook fish until it’s opaque and flakes easily with a fork.
• Cook shrimp until it’s pink and firm.
• Reheat seafood leftovers until hot.
• Skip raw seafood and undercooked dishes during pregnancy, including ceviche.
• Keep raw seafood separate from foods you’ll eat without cooking.

If you like temperature-based cooking, seafood guidance often uses 145°F (63°C) as a target for cooked fish. Foodsafety.gov pregnancy food safety includes this cooking point along with the raw seafood items pregnancy guidance tells you to avoid.

Putting it all together

If you want one easy rule set you can stick to: plan for 8–12 ounces of seafood each week, choose lower-mercury fish most of the time, rotate your picks, and keep it cooked. That’s it. You get the nutrients seafood brings, while keeping mercury and foodborne illness risks down.

When you’re unsure about a fish at the store, the fastest move is to check the FDA chart, then pick a fish you already know is lower in mercury. FDA guidance on fish choices and mercury is built for that exact moment.