Fish & Pregnancy: What is Safe to Eat?

Including fish in your diet is a good way to get protein and healthy omega-3 fatty acids without ingesting too many saturated fats. However, nearly all fish contain some traces of mercury.

About Mercury:

Mercury is a metal that occurs naturally in the environment and that is increased by industrial pollution. Most people are not affected by these tiny amounts of mercury. If a woman is exposed to high levels of mercury before or while she is pregnant, her health and the baby’s health are threatened.

Health Risks of Mercury Exposure:

Babies exposed to mercury in the womb can suffer:

• Severe nervous system damage
• Brain damage
• Learning disabilities
• Hearing loss

Recommendations:

• Avoid eating shark, king mackerel, tilefish, and swordfish
• Limit consumption of fish low in mercury to 12 oz/week. Albacore (white) tuna should be limited to no more than 6 oz/week.
• For fish that are caught from local waters, no more than 6 oz/week should be consumed and no other fish should be eaten that week. To check fish advisories for your state, click here.
• Avoid all raw or seared fish when pregnant.

Additional Resources:

• What You Need to Know About Mercury in Fish and Shellfish (EPA.gov) – Handout on how to get the positive health benefits from eating fish and shellfish while minimizing mercury exposure for women who may become pregnant, pregnant women, nursing mothers, and young children.
• Fish and Mercury (Audio)
• Things to Avoid When Breastfeeding
• Protecting Your Children From Contaminated Fish