Pregnancy and fish: What's safe to eat?

If you're confused about whether it's safe to eat seafood during your pregnancy, you're not alone. Understand the guidelines for pregnancy and fish.

By Mayo Clinic staff
Photo of Roger Harms, M.D.
Roger Harms, M.D.

If you're pregnant, you might feel like you need to become a nutrition expert overnight. After all, what you eat and drink — and what you avoid — influences your baby's development. Some choices are logical, such as eating plenty of fruits and vegetables and eliminating alcohol from your diet. But what about seafood? When it comes to pregnancy and fish, researchers give mixed reports.

Here, Roger Harms, M.D., a pregnancy specialist at Mayo Clinic, Rochester, Minn., and medical editor of "Mayo Clinic Guide to a Healthy Pregnancy," offers practical advice about pregnancy and fish.

What's the link between pregnancy and fish?

Seafood can be a great source of protein and iron — crucial nutrients for your baby's growth and development. In addition, the omega-3 fatty acids in many fish can promote your baby's brain development.

But some types of seafood — particularly large, predatory fish such as shark, swordfish, king mackerel and tilefish — may contain high levels of mercury. Although the mercury in seafood isn't a concern for most adults, special precautions apply if you're pregnant or planning to become pregnant. If you regularly eat fish high in mercury, the substance can accumulate in your bloodstream over time. In turn, too much mercury in your bloodstream could damage your baby's developing brain and nervous system.

How much seafood is recommended?

The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) say pregnant women can safely eat up to 12 ounces (340 grams) of seafood a week. Similarly, the 2010 Dietary Guidelines for Americans recommend 8 to 12 ounces of seafood a week for pregnant women — or about two average meals.

Not all researchers agree with these limits, however, citing a study that noted no negative effects for women who ate more seafood than the FDA-approved guidelines.

What's safe to eat?

Choose seafood that's low in mercury, such as:

  • Shrimp
  • Crab
  • Salmon
  • Pollock
  • Catfish
  • Cod
  • Tilapia

Canned light tuna is another good choice — but limit albacore tuna, chunk white tuna and tuna steak to no more than 6 ounces, or 170 grams, a week.

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References
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  2. Oken E. Risks and benefits of fish consumption and fish oil supplements during pregnancy. http://www.uptodate.com/home/index.html. Accessed Oct. 28, 2010.
  3. What you need to know about mercury in fish and shellfish. United States Environmental Protection Agency. http://water.epa.gov/scitech/swguidance/fishshellfish/outreach/advice_index.cfm. Accessed Oct. 28, 2010.
  4. Fresh and frozen seafood: Selecting and serving it safely. U.S. Food and Drug Administration. http://www.fda.gov/food/resourcesforyou/consumers/ucm077331.htm. Accessed Oct. 29, 2010.
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  8. Position of the American Dietetic Association: Nutrition and lifestyle for a healthy pregnancy outcome. Journal of the American Dietetic Association. 2008;108:553.
  9. Dietary Guidelines for Americans 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf. Accessed Jan. 31, 2011.
  10. Position of the American Dietetic Association: Vegetarian diets. Journal of the American Dietetic Association. 2009;109:1266.
  11. Month 5 (weeks 17 to 20). Your Pregnancy and Childbirth: Month to Month. 5th ed. Washington, D.C.: American College of Obstetricians and Gynecologists; 2010:85.
  12. Kris-Etherton PM, et al. Polyunsaturated fatty acids in the food chain in the United States. The American Journal of Clinical Nutrition. 2000;71:179S.
  13. Fish facts. The National Women's Health Information Center. http://www.4women.gov/pregnancy/mom-to-be-tools/fish-facts.pdf. Accessed Feb. 11, 2011.
PR00158 Feb. 26, 2011

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