Pregnancy-Safe Fish: Low Mercury Options

Fish is one of the best sources of DHA and EPA (omega-3 fatty acids) essential for your baby’s brain and eye development. Safe, low-mercury options include salmon, sardines, anchovies, herring, cod, tilapia, catfish, and shrimp. Aim for 8-12 ounces (2-3 servings) per week. Completely avoid high-mercury fish like shark, swordfish, king mackerel, and tilefish. Limit albacore tuna to 6 ounces per week.¹

Why Fish is Important During Pregnancy

Omega-3 fatty acids (DHA and EPA): Essential for fetal brain, eye, and nervous system development. Research shows babies born to mothers who ate adequate fish during pregnancy have better cognitive outcomes.²

High-quality protein: Essential for fetal growth and development.

Vitamin D: Important for bone development and immune function.

Other nutrients: Selenium, vitamin B12, iron.

Best Fish Choices (Lowest Mercury)

Eat 2-3 servings (8-12 oz total) per week from this list:³

Salmon (wild or farmed)

• Very low mercury
• High in omega-3s
• One of the best choices

Sardines

• Extremely low mercury
• Very high in omega-3s and calcium
• Sustainable choice

Anchovies

• Very low mercury
• High in omega-3s
• Often found in Caesar dressing (if pasteurized)

Herring

• Low mercury
• Excellent source of omega-3s

Cod (Atlantic or Pacific)

• Low mercury
• Mild flavor, easy to prepare

Tilapia

• Low mercury
• Mild, versatile

Catfish

• Low mercury
• Good protein source

Shrimp

• Very low mercury
• Most consumed seafood in the US

Pollock

• Low mercury
• Often used in fish sticks and fast-food fish sandwiches

Light canned tuna (skipjack)

• Lower in mercury than albacore
• Limit to 12 oz per week⁴

Trout (freshwater)

• Low mercury
• High in omega-3s

Flounder/Sole

• Low mercury
• Mild, delicate flavor

Good Choices (Low to Moderate Mercury)

Limit to 1 serving (6 oz) per week:

Albacore (“white”) tuna

• Higher mercury than light tuna
• Still safe in limited amounts

Mahi mahi

• Moderate mercury
• Good protein source

Snapper

• Some varieties have moderate mercury

Halibut

• Can have moderate mercury depending on type

Fish to Completely Avoid (High Mercury)

Never eat during pregnancy:⁵

Shark Swordfish King mackerel Tilefish (Gulf of Mexico) Bigeye tuna Marlin Orange roughy

These fish live longer and are higher on the food chain, accumulating dangerous levels of mercury.

Understanding Mercury Risk

What is mercury? A heavy metal found in water that accumulates in fish. High levels can damage your baby’s developing brain and nervous system.

How mercury accumulates: Larger, longer-lived predatory fish accumulate more mercury from eating smaller fish.

Why pregnancy matters: Fetal brains and nervous systems are especially vulnerable to mercury damage.

Long-term effects: Excessive mercury exposure during pregnancy can lead to developmental delays, learning difficulties, and problems with memory, attention, and language skills.

Omega-3 Supplements vs. Fish

Fish is best: Provides DHA/EPA plus protein, vitamin D, and other nutrients.

If you don’t eat fish: Consider a prenatal DHA supplement (usually derived from algae). Aim for 200-300 mg DHA daily.⁶

Fish oil supplements: Generally safe, but choose high-quality brands tested for purity and mercury content.

Cod liver oil: Avoid—contains high levels of vitamin A that can harm fetal development.

Safe Fish Preparation

Cook thoroughly: Fish should reach 145°F internal temperature. Flesh should be opaque and separate easily with a fork.

Avoid raw fish: No sushi with raw fish, sashimi, ceviche, or poke during pregnancy.

Refrigerate properly: Fresh fish should be refrigerated immediately and eaten within 1-2 days.

Frozen fish: A safe, affordable option. Nutritionally similar to fresh.

Smoked fish: Avoid refrigerated smoked fish unless cooked in a dish to 165°F. Shelf-stable (canned) smoked fish is safe.

Local Fish and Advisories

Check local advisories: If eating fish caught in local waters, check state/local advisories about contamination. Many states have specific warnings about certain lakes or rivers.⁷

Recreational fishing: Limit consumption of self-caught freshwater fish to 6 oz per week and don’t eat any other fish that week.

Mercury varies: Levels can vary by location even for the same species.

Sample Weekly Fish Plan

Monday: 4 oz grilled salmon Wednesday: Sardines on whole grain crackers (3 oz) Friday: Shrimp stir-fry (4 oz)

Total: 11 oz per week—right in the recommended range!

Track Your Fish Intake with Nooko

Nooko helps you track fish consumption, ensuring you’re getting enough omega-3s while staying within safe mercury limits. Log your servings, get personalized recommendations, and ensure optimal nutrition for your baby’s brain development.

Download Nooko on the App Store | Get Nooko on Google Play

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References

Footnotes

1. FDA & EPA. (2021). “Eating Fish: What Pregnant Women and Parents Should Know.” https://www.fda.gov/food/consumers/eating-fish-what-pregnant-women-and-parents-should-know ↩

2. Hibbeln JR, et al. (2007). “Maternal seafood consumption in pregnancy and neurodevelopmental outcomes in childhood.” Lancet, 369(9561), 578-585. ↩

3. FDA & EPA. (2021). “Eating Fish: What Pregnant Women and Parents Should Know.” ↩

4. FDA & EPA. (2021). “Eating Fish: What Pregnant Women and Parents Should Know.” ↩

5. FDA & EPA. (2021). “Eating Fish: What Pregnant Women and Parents Should Know.” ↩

6. American College of Obstetricians and Gynecologists. (2026). “Healthy Eating During Pregnancy.” https://www.acog.org/womens-health/faqs/healthy-eating-during-pregnancy ↩

7. EPA. (2025). “Support for Fish and Shellfish Advisory Programs.” https://www.epa.gov/choose-fish-and-shellfish-wisely/support-fish-and-shellfish-advisory-programs ↩