Enjoy seafood safely when pregnant

Ghaida Batarseh Havern<batarse3@msu.edu> and Dawn Earnesty, Michigan State University Extension -

Updated from an original article written by Dawn Earnesty, Michigan State University Extension.

Seafood can be a great source of nutrition during pregnancy. Learn more about food safety guidelines for pregnancy and seafood consumption.

Prepared salmon on a dinner plate.
Photo: Pixabay.

According to the Food and Drug Administration (FDA), fish can be a great source of protein, omega-3 fatty acids, zinc and iron. These nutrients are important for brain development and support the growth of the fetus. While fish can be a great source of nutrients for you and your developing baby, some fish may contain high amounts of mercury. Too much mercury in the bloodstream during pregnancy may be harmful to the baby's developing brain and nervous system.

What is the seafood recommendation during pregnancy?

During pregnancy, the FDA and the 2020-2025 Dietary Guidelines for Americans recommend consuming at least 8 ounces and up to 12 ounces of a lower-mercury seafood variety each week, which is approximately 2-3 servings of seafood.

So what fish types are lower in mercury and safe to eat?

According to the FDA, these varieties are lower in mercury and high in omega-3 fatty acids:

  • Salmon.
  • Anchovies.
  • Herring.
  • Sardines.
  • Freshwater trout.
  • Pacific mackerel.
  • Shrimp.
  • Pollock.
  • Tilapia.
  • Cod.
  • Catfish.
  • Canned light tuna.

*The FDA recommends limiting white (albacore) tuna and tuna steaks to six ounces per week.

Other seafood varieties and safety

Some fish should be completely avoided: shark, swordfish, tilefish, king mackerel and any raw and smoked fish. This includes raw sushi. These types of seafood are often high in mercury and other toxins. It is also important to check with your local health department environmental representative to determine if locally caught fish are safe to eat and in what amounts. Per the FDA, limit fish from local waters to six ounces per week if there are no advisories.

Remember to cook seafood to a minimum internal temperature of 145 degrees Fahrenheit before consuming.

For more information, resources and articles on food safety during infancy, visit MSU Extension's Safe Food = Healthy Babies website.

This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464).

Did you find this article useful?

You Might Also Be Interested In

Tag List
  • caregiving,
  • family,
  • food & health,
  • msu extension,
  • nutrition,
  • safe food = healthy babies,
  • safe food = healthy kids,
  • safe food & water
Michigan State University
  • Spartans Will.
  • © Michigan State University

MSU is an affirmative-action, equal-opportunity employer, committed to achieving excellence through a diverse workforce and inclusive culture that encourages all people to reach their full potential.

Michigan State University Extension programs and materials are open to all without regard to race, color, national origin, gender, gender identity, religion, age, height, weight, disability, political beliefs, sexual orientation, marital status, family status or veteran status. Issued in furtherance of MSU Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Quentin Tyler, Director, MSU Extension, East Lansing, MI 48824. This information is for educational purposes only. Reference to commercial products or trade names does not imply endorsement by MSU Extension or bias against those not mentioned.

The 4-H Name and Emblem have special protections from Congress, protected by code 18 USC 707.

We comply with the Federal Trade Commission 1998 Children’s Online Privacy Protection Act (COPPA).