Seafood During Pregnancy: Safety, Benefits & What to Eat
An evidence-based guide to eating fish safely during pregnancy, understanding mercury risks, and getting the DHA your baby's brain needs to develop.
Important Medical Disclaimer
This guide is for informational purposes only and does not constitute medical advice, diagnosis, or treatment. Every pregnancy is unique, and individual dietary needs vary based on health conditions, medications, allergies, and other factors.
Always consult your OB-GYN, midwife, or healthcare provider before making changes to your diet during pregnancy or while breastfeeding. If you have concerns about mercury exposure or seafood safety, speak with your doctor directly.
The information presented here reflects current published guidelines from the FDA, EPA, WHO, and peer-reviewed research as of the date above. Guidelines may change as new research emerges.
Key Takeaways
- The FDA and EPA recommend pregnant individuals eat 2–3 servings of low-mercury fish per week — not avoid fish altogether.[1]
- DHA omega-3 fatty acids are critical for fetal brain and eye development, especially during the third trimester.[2]
- Wild Alaska salmon has among the lowest mercury levels of any commonly eaten fish (avg. 0.022 ppm).[3]
- Research suggests children born to mothers who ate fish during pregnancy may score higher on cognitive development assessments.[4]
- All fish should be cooked to an internal temperature of 145°F during pregnancy, per USDA guidelines.[5]
- Consult your healthcare provider for personalized dietary recommendations during pregnancy.
- Why Seafood Matters During Pregnancy
- DHA & Fetal Brain Development
- Mercury in Seafood: Separating Fear from Facts
- Safe Fish for Pregnancy: A Tiered Guide
- Nutritional Benefits Beyond DHA
- Trimester-by-Trimester Seafood Guide
- How to Prepare Fish Safely During Pregnancy
- Wild vs. Farmed Fish During Pregnancy
- A Week of Pregnancy-Safe Seafood Meals
- Common Myths About Seafood & Pregnancy
- Frequently Asked Questions
- Pregnancy-Friendly Salmon Recipes
- References & Citations
Why Seafood Matters During Pregnancy
For decades, many expectant parents received a simple but misleading message: avoid fish during pregnancy because of mercury. However, current evidence — and the official position of the FDA, EPA, and WHO — has shifted dramatically. Research now indicates that the benefits of eating low-mercury fish during pregnancy far outweigh the risks of avoiding it entirely.[1]
The Paradigm Shift: From “Avoid Fish” to “Eat More Fish”
In 2017, the FDA and EPA released updated joint advisory guidelines that moved away from a blanket caution about fish and instead encouraged pregnant and breastfeeding individuals to consume 2 to 3 servings (8 to 12 ounces) of lower-mercury fish per week.[1] This represented a landmark change in how federal agencies communicate about seafood and pregnancy.
The advisory specifically noted that many individuals were eating less fish than recommended and that this nutritional gap may have consequences for fetal development. Wild salmon was listed among the “Best Choices” category — the highest safety tier.[1]
FDA/EPA 2017 Advisory Update
The FDA and EPA jointly recommend that pregnant individuals eat 2–3 servings per week from the “Best Choices” list, which includes all species of salmon, cod, pollock, tilapia, and shrimp. These agencies emphasize that eating less fish than recommended may deprive children of important developmental nutrients.[1]
What the Research Shows
A landmark 2007 study published in The Lancet by Hibbeln et al. followed nearly 12,000 pregnant women and their children. The researchers found that children born to mothers who consumed fewer than 340 grams of seafood per week during pregnancy were more likely to have suboptimal outcomes on assessments of verbal IQ, fine motor skills, prosocial behavior, and communication development at ages 6 months through 8 years.[4]
This study was pivotal because it demonstrated that the risk of not eating fish during pregnancy may be greater than the risk of low-level mercury exposure from consuming recommended amounts of low-mercury species.[4]
The WHO Position
The World Health Organization recognizes that fish consumption during pregnancy provides essential nutrients that may support healthy fetal development. WHO guidelines suggest that pregnant individuals aim for at least 200 mg of DHA per day, which can be achieved through 2–3 servings of fatty fish like salmon per week.[6]
The American College of Obstetricians and Gynecologists (ACOG) supports the FDA recommendation, advising pregnant patients that low-mercury fish is a valuable part of a healthy pregnancy diet.[7]
Looking for a low-mercury, DHA-rich protein for your pregnancy?
Shop Wild Alaska SalmonDHA & Fetal Brain Development
Docosahexaenoic acid (DHA) is a long-chain omega-3 fatty acid that serves as a primary structural component of the human brain and retina. During pregnancy, DHA plays an especially critical role because the developing fetal brain accumulates this nutrient at a rapid rate.[2]
How DHA Builds the Fetal Brain
DHA makes up approximately 10–15% of the total fatty acid content of the human brain and up to 50% of the fatty acids in the retina.[8] During the third trimester, the fetal brain undergoes a period of especially rapid growth, accumulating DHA at a rate of approximately 67–75 mg per day (roughly 470–525 mg per week).[9]
Research suggests that this DHA is primarily supplied by the mother’s diet and circulating DHA stores. The developing baby cannot produce adequate DHA on its own and depends entirely on maternal transfer via the placenta.[2]
Important Note on DHA Supplements
If you cannot eat fish due to nausea, allergies, or dietary restrictions, speak with your healthcare provider about DHA supplementation. Prenatal vitamins with DHA may help bridge the gap, though whole-food sources like wild salmon provide additional nutrients (protein, selenium, vitamin D) that supplements alone do not.[7]
Maternal Fish Intake & Child Cognitive Outcomes
Multiple observational studies suggest a correlation between maternal fish consumption during pregnancy and improved cognitive scores in children. The Hibbeln 2007 Lancet study found that children of mothers who consumed the recommended amount of fish scored higher on measures of verbal intelligence quotient at age 8 compared with children of mothers who ate little or no fish.[4]
A 2016 systematic review published in Prostaglandins, Leukotrienes and Essential Fatty Acids examined 44 studies and concluded that higher maternal DHA status during pregnancy was associated with modest but meaningful improvements in measures of infant attention, problem-solving, and visual acuity.[10]
It is important to note that these are correlational findings. Research suggests a relationship between fish intake and developmental outcomes, but individual results depend on many factors. Consult your healthcare provider for guidance specific to your pregnancy.
How Much DHA Do You Need?
Guidelines from major health organizations suggest the following DHA intake targets during pregnancy:
A single 6-ounce serving of wild sockeye salmon provides roughly 1,200 mg of DHA[12] — well above the daily minimum suggested by WHO. Eating salmon just two times per week may help meet or exceed the 200–300 mg daily DHA target that health organizations suggest for pregnant individuals.
→ Deep Dive: The Complete Guide to Omega-3s in Wild SalmonMercury in Seafood: Separating Fear from Facts
Mercury concerns are the primary reason many expectant parents avoid fish during pregnancy. While the concern is understandable, current evidence suggests that understanding which fish to eat — rather than avoiding all fish — is the approach recommended by the FDA, EPA, and leading health organizations.[1]
What Is Methylmercury & How Does It Get in Fish?
Mercury is a naturally occurring element that enters waterways through both natural processes (volcanic eruptions, weathering of rocks) and human activities (coal-burning power plants, industrial processes). In aquatic environments, bacteria convert inorganic mercury into methylmercury, which is the organic form that accumulates in fish tissue.[13]
Methylmercury bioaccumulates through the food chain: smaller organisms absorb it, are eaten by small fish, which are eaten by larger fish. This is why predatory fish at the top of the food chain — such as swordfish, shark, and king mackerel — tend to have the highest mercury concentrations.[13]
Short-lived fish that feed lower on the food chain, such as wild salmon, tend to have significantly lower mercury levels. Wild Alaska salmon typically feed on smaller fish, krill, and plankton in cold, clean oceanic waters, and have a relatively short food chain compared to large tropical predators.[3]
Mercury Levels by Species
The FDA publishes monitoring data on mercury concentrations across commercial fish species. The table below shows average mercury levels (in parts per million) for commonly consumed species, organized by the FDA’s pregnancy safety categories:[3]
| Species | Avg Mercury (ppm) | FDA Category | Pregnancy Guidance |
|---|---|---|---|
| Wild Salmon (all species) | 0.022 | Best Choice | 2–3 servings/week |
| Cod | 0.111 | Best Choice | 2–3 servings/week |
| Pollock | 0.031 | Best Choice | 2–3 servings/week |
| Tilapia | 0.013 | Best Choice | 2–3 servings/week |
| Halibut | 0.241 | Good Choice | 1 serving/week |
| Sablefish (Black Cod) | 0.361 | Good Choice | 1 serving/week |
| Canned Light Tuna | 0.126 | Best Choice | 2–3 servings/week |
| Swordfish | 0.995 | Avoid | Do not eat |
| Shark | 0.979 | Avoid | Do not eat |
| King Mackerel | 0.730 | Avoid | Do not eat |
| Bigeye Tuna | 0.689 | Avoid | Do not eat |
Source: FDA Mercury Monitoring Program, published mercury concentration data for commercial fish species.[3]
Why Wild Alaska Salmon Is Among the Lowest-Mercury Fish
Wild Alaska salmon species (sockeye, king/chinook, coho, pink, chum) have very short lifespans (2–7 years) and feed relatively low on the food chain compared to large predators. They spend their ocean years in the cold, clean waters of the North Pacific. These factors contribute to their consistently low mercury levels — averaging just 0.022 ppm, which is roughly 45 times lower than swordfish.[3]
Safe Fish for Pregnancy: A Tiered Guide
The FDA organizes commonly eaten fish into three categories for pregnant and breastfeeding individuals. These categories are based on mercury levels and are updated periodically as new monitoring data becomes available.[1]
Best Choices — 2 to 3 Servings Per Week
FDA’s lowest-mercury category. Safe for regular consumption during pregnancy.[1]
Good Choices — 1 Serving Per Week
Moderate mercury. Limit to 1 serving (4 oz) per week during pregnancy.[1]
Choices to Avoid During Pregnancy
High mercury levels. The FDA recommends pregnant individuals avoid these species entirely.[1]
A note on individual variation: Mercury sensitivity can vary between individuals. If you have specific health concerns, a history of high fish consumption, or kidney conditions, your healthcare provider may recommend additional monitoring or adjusted intake levels. These FDA categories are population-level guidelines, not individual prescriptions.[1]
Nutritional Benefits of Seafood Beyond DHA
While DHA receives the most attention in the context of pregnancy nutrition, wild fish like salmon provide a broad spectrum of nutrients that may support maternal health and fetal development. Here are the key nutrients research has identified:[14]
Complete Protein for Growing Demands
During pregnancy, protein needs increase significantly. The American College of Obstetricians and Gynecologists suggests pregnant individuals may need approximately 75 to 100 grams of protein per day, depending on body weight and activity level.[7] A 6-ounce serving of wild salmon provides approximately 34 grams of high-quality complete protein, containing all essential amino acids needed for fetal tissue growth.[12]
Iron & Vitamin B12: Preventing Anemia
Iron-deficiency anemia is one of the most common nutritional concerns during pregnancy, affecting an estimated 15–20% of pregnancies worldwide according to WHO data.[15] Wild salmon provides heme iron — the form most readily absorbed by the body — along with vitamin B12, which works alongside iron to support healthy red blood cell production.[14]
A 6-ounce serving of wild salmon provides approximately 120% of the daily recommended B12 intake for pregnant individuals.[12] Adequate B12 during pregnancy is associated with healthy neural tube development and may help reduce the risk of certain birth defects, according to research published in peer-reviewed journals.[16]
Selenium: Thyroid & Antioxidant Support
Selenium is an essential trace mineral that plays a role in thyroid hormone metabolism and antioxidant defense. During pregnancy, thyroid function is critical for fetal brain development. Wild salmon is an excellent source of selenium, with a 6-ounce serving providing approximately 85–90% of the recommended daily intake.[12]
Research published in Thyroid journal suggests that adequate selenium status during pregnancy may support healthy thyroid function, which is essential for fetal neurological development.[17]
Iodine: Fetal Thyroid Development
Iodine is required for the production of thyroid hormones in both mother and baby. The fetal thyroid begins producing its own hormones around week 12 of gestation but depends on maternal iodine supply throughout pregnancy.[18] Seafood is one of the best natural dietary sources of iodine, and research suggests that adequate iodine intake during pregnancy is associated with healthier cognitive outcomes in children.[18]
Vitamin D: Bone & Immune Development
Vitamin D deficiency during pregnancy is common and has been associated with an increased risk of complications in observational studies.[19] Wild salmon — particularly sockeye — is one of the few food sources naturally rich in vitamin D, providing approximately 600–1,000 IU per 6-ounce serving, which may meet or exceed the daily recommended intake of 600 IU.[12]
Note: Nutrient values are approximate and can vary by species, preparation method, and portion size. Consult your healthcare provider or a registered dietitian for personalized nutritional guidance during pregnancy.
→ Full Guide: Health Benefits of Wild Alaska SalmonTrimester-by-Trimester Seafood Guide
Nutritional needs shift throughout pregnancy as the baby grows through different developmental stages. The following trimester-specific guidance reflects current research and general recommendations. Always consult your healthcare provider for advice tailored to your individual pregnancy.[7]
First Trimester (Weeks 1–12)
Foundation & neural tube development
During the first trimester, many individuals experience nausea and food aversions that can make eating fish challenging. If you can tolerate seafood, mild-flavored, low-mercury options may be easier on the stomach:
- Mild fish choices: Cod, pink salmon, and pollock tend to have milder flavors and lighter aromas that may be better tolerated during morning sickness.
- DHA supplementation: If nausea prevents you from eating fish, ask your healthcare provider about a prenatal vitamin with DHA (typically 200–300 mg). This may help bridge the nutritional gap during this difficult period.[7]
- Small portions: Consider smaller, more frequent servings (3–4 oz) rather than full portions if nausea is an issue.
- Folate-rich pairings: Pair mild fish with folate-rich vegetables like spinach and asparagus. Folate is critical for neural tube development in these early weeks.[7]
Second Trimester (Weeks 13–26)
Rapid growth & increasing omega-3 needs
For many individuals, nausea subsides during the second trimester, making this an ideal time to increase seafood intake and build DHA stores for the critical third trimester ahead.
- Increase to 2–3 servings per week: If you can comfortably eat fish, aim for the FDA’s recommended 8–12 ounces per week from the “Best Choices” list.[1]
- Rotate species: Variety may help maximize nutrient diversity. Alternate between sockeye salmon (high DHA, vitamin D), cod (lean protein, iodine), and shrimp (selenium, low calorie).
- Iron-rich options: Blood volume increases by approximately 45% during pregnancy. Sockeye and king salmon provide heme iron that may help support healthy hemoglobin levels.[15]
- Build DHA stores: The body stores DHA in preparation for the third trimester’s rapid fetal brain growth. Consistent intake during the second trimester may help ensure adequate stores.[2]
Third Trimester (Weeks 27–40)
Peak brain development & maximum DHA accretion
The third trimester represents the most intense period of fetal brain growth. Research indicates the fetal brain may accumulate DHA at approximately 67–75 mg per day during this stage.[9] To understand more about the connection between omega-3s and brain development across the lifespan, see our salmon heart and brain health guide.
- Prioritize high-DHA species: Sockeye salmon has among the highest DHA content of the “Best Choices” fish, and sablefish is even richer. A 6 oz serving of sockeye provides approximately 1,200 mg of DHA. Both are available at Popsie.[12]
- Maintain 2–3 servings per week: Consistent intake during this window may be particularly important for fetal brain development.[1]
- Protein for final growth: The third trimester is when fetal weight gain is most rapid. The high-quality protein in fish supports this growth phase.[7]
- Vitamin D preparation: If delivering in winter months, the vitamin D in wild salmon may be especially beneficial, as sunlight-derived vitamin D production is reduced.[19]
Postpartum & Breastfeeding
Continued DHA importance for nursing parents
The importance of DHA does not end at delivery. For those who breastfeed, DHA transfers to the infant through breast milk, and the concentration depends largely on the parent’s dietary intake.[20]
- Continue 2–3 servings per week: The FDA’s fish consumption advisory applies to breastfeeding individuals as well.[1]
- DHA in breast milk: Research suggests that breast milk DHA concentrations are directly related to maternal fish intake. Studies indicate that nursing parents who eat fish regularly may have significantly higher breast milk DHA levels.[20]
- Recovery nutrition: The protein, iron, B12, and vitamin D in wild salmon may also support postpartum recovery and energy levels.
- Consult your provider: Your healthcare team can advise on optimal nutrition for breastfeeding and postpartum health.
Ready to add more omega-3-rich fish to your pregnancy diet?
Shop Wild Alaska SalmonHow to Prepare Fish Safely During Pregnancy
Choosing the right fish is only part of the equation. How you prepare and cook seafood matters for food safety during pregnancy. The following guidelines reflect USDA and FDA recommendations.[5]
Temperature Requirements
The USDA recommends cooking all fish and shellfish to an internal temperature of 145°F (63°C) during pregnancy. Use a food thermometer to verify — visual cues alone (flaking, color change) may not be sufficient to ensure all harmful bacteria and parasites have been eliminated.[5]
What Is Considered Safe During Pregnancy
Generally Considered Safe
- Fully cooked fish (145°F internal temp)
- Baked, grilled, broiled, or pan-seared fish
- Canned and shelf-stable fish (tuna, salmon, sardines)
- Commercially smoked fish if heated to 145°F
- Fish soups and stews (fully heated through)
- Shrimp, crab, and lobster (fully cooked)
Generally Recommended to Avoid
- Raw or undercooked fish and shellfish
- Sushi with raw fish (see note below)
- Raw oysters, clams, and mussels
- Ceviche (acid-cooked, not heat-cooked)
- Refrigerated smoked fish (unless heated)
- Fish from waters with local advisories
A Note on Sushi During Pregnancy
Most healthcare providers in the United States recommend avoiding raw fish sushi during pregnancy due to the risk of parasites and bacteria. However, it is worth noting that FDA guidelines state that fish that has been frozen to specific time/temperature requirements (e.g., –4°F for 7 days, or –31°F for 15 hours) is considered to have met parasite destruction requirements.[21] All wild Alaska salmon sold commercially in the U.S. has been flash-frozen, which typically meets or exceeds these standards. Still, most OB-GYNs recommend cooked fish during pregnancy to minimize all risk. Discuss this with your healthcare provider.
Flash-Frozen Wild Salmon & Food Safety
Wild Alaska salmon is typically harvested, processed, and flash-frozen within hours — often directly on the fishing vessel or at shoreside processing facilities. This rapid freezing to temperatures well below 0°F serves two purposes:[21]
- Parasite destruction: The FDA’s recommended freezing protocols for parasite destruction are typically met or exceeded by commercial flash-freezing of wild salmon.
- Freshness preservation: Flash-freezing locks in nutrients, texture, and flavor at peak freshness, often resulting in a product that may be nutritionally comparable to “fresh” fish that has spent days in transit.
When preparing frozen wild salmon, thaw it in the refrigerator overnight (not at room temperature) and cook to 145°F for maximum safety during pregnancy.[5]
→ Complete Cooking Guide: How to Cook Wild Alaska SalmonWild vs. Farmed Salmon During Pregnancy
Both wild and farmed salmon are listed in the FDA’s “Best Choices” category for pregnancy. However, research has identified some differences in contaminant profiles that expectant parents may want to consider when making purchasing decisions.[1]
Contaminant Comparison
A widely cited 2004 study published in Science by Hites et al. analyzed over 2 metric tons of farmed and wild salmon from around the world. The researchers found that farmed salmon had significantly higher concentrations of certain organochlorine contaminants, including PCBs (polychlorinated biphenyls), dioxins, and several pesticide residues, compared with wild salmon.[22]
The Environmental Working Group (EWG) has published analyses suggesting that farmed salmon may contain 5–10 times higher PCB levels on average compared to wild-caught Pacific salmon, though it is important to note that both wild and farmed salmon typically fall well below FDA action levels for these contaminants.[23]
Why Wild Alaska Salmon May Be Preferable During Pregnancy
Wild Alaska Salmon
It is important to emphasize that both wild and farmed salmon are considered safe and nutritious choices during pregnancy by the FDA. The differences in contaminant levels, while measurable, are generally below regulatory action levels. However, for individuals seeking to minimize exposure to persistent organic pollutants during this sensitive period, wild Alaska salmon may offer a favorable profile.[22]
As always, the most important message is to eat fish during pregnancy rather than avoid it. If farmed salmon is what is available and affordable, it remains a far better nutritional choice than eating no fish at all.[1]
→ Full Comparison: Wild-Caught vs. Farm-Raised SalmonA Week of Pregnancy-Safe Seafood Meals
This sample plan shows how to incorporate 2–3 servings of low-mercury fish per week per FDA/EPA guidelines. All fish cooked to 145°F.[1] Consult your healthcare provider for personalized guidance.
Monday
Baked sockeye salmon with roasted sweet potatoes and steamed broccoli. (~6 oz, ~1,200 mg DHA)
Tuesday
Grilled chicken with quinoa and spinach salad. (Non-fish day)
Wednesday
Pan-seared cod with brown rice and asparagus. (~5 oz cod, iodine-rich)
Thursday
Turkey avocado wrap with carrot sticks and hummus. (Non-fish day)
Friday
Salmon chowder with pink salmon, potatoes, corn, and dill. (~6 oz salmon)
Saturday
Bean and vegetable stir-fry with tofu over brown rice. (Plant-based day)
Sunday
Lemon-herb baked sockeye salmon with roasted vegetables and wild rice. (~6 oz sockeye)
~3 fish servings/week meeting FDA/EPA guidelines. DHA values approximate. Consult a dietitian for personalized needs.
Common Myths About Seafood & Pregnancy
Misinformation about fish and pregnancy is widespread. Below we address common myths using evidence from research and official guidelines.
Myth: “Pregnant people should avoid all fish.”
Evidence: The FDA/EPA recommend 2–3 servings of low-mercury fish per week. Research suggests avoiding fish may deprive the baby of DHA and other critical nutrients.[1][4]
Myth: “All fish have dangerous mercury levels.”
Evidence: Mercury varies enormously. Wild salmon averages 0.022 ppm — ~45x lower than swordfish (0.995 ppm). FDA classifies salmon as “Best Choices.”[3]
Myth: “Frozen fish is less nutritious than fresh.”
Evidence: Flash-frozen salmon is processed within hours of harvest. Research suggests freezing preserves nutrient content comparably to fresh fish.[21]
Myth: “Fish oil supplements are just as good as eating fish.”
Evidence: Whole fish provides protein, selenium, vitamin D, B12, and iodine that supplements do not replicate. However, supplements are valuable for those who cannot eat fish.[14]
Myth: “You can’t eat seafood in the first trimester.”
Evidence: No trimester-specific restriction exists. The 2–3 servings/week recommendation applies throughout pregnancy. Mild species like cod may help if nausea is an issue.[1]
Myth: “Canned fish is unsafe during pregnancy.”
Evidence: Canned fish is fully cooked during processing. FDA lists canned light tuna as “Best Choices.” Canned salmon retains DHA and is a convenient, affordable option.[1]
Frequently Asked Questions
General informational answers based on published guidelines. Always consult your healthcare provider for advice specific to your pregnancy.
Yes. The FDA/EPA classify all salmon species as “Best Choices” — safe for 2–3 servings/week. Wild salmon averages just 0.022 ppm mercury and is rich in DHA, protein, and vitamin D.[1]
The FDA/EPA recommend 8–12 ounces (2–3 servings) of low-mercury fish per week. Choose from “Best Choices” (salmon, cod, pollock, shrimp) and limit “Good Choices” (halibut) to 1 serving/week.[1]
Yes. Flash-freezing preserves nutrients and meets FDA parasite destruction guidelines. Thaw in refrigerator overnight and cook to 145°F.[5]
Avoid swordfish, shark, king mackerel, tilefish (Gulf), bigeye tuna, orange roughy, and marlin. Also avoid raw or undercooked fish and shellfish.[1]
WHO recommends at least 200 mg DHA/day; ISSFAL suggests 300 mg/day. One 6 oz serving of wild sockeye provides ~1,200 mg DHA.[6]
Most U.S. providers recommend avoiding raw fish sushi during pregnancy. Cooked rolls (California, shrimp tempura) are generally safe. Discuss previously frozen fish options with your provider.[21]
Both are FDA “Best Choices.” Research shows wild salmon has lower persistent organic pollutants (PCBs, dioxins). For minimal contaminant exposure, wild Alaska salmon may be preferable.[22]
Observational studies suggest a correlation between maternal fish intake and improved cognitive scores. These are correlational findings; many factors influence development.[4]
Cold-smoked salmon (lox) carries Listeria risk; heat to 145°F before eating. Hot-smoked and canned smoked salmon are generally safer. Ask your provider.[5]
If eating 2–3 servings of DHA-rich fish weekly, you may meet targets through diet alone. Discuss supplements with your healthcare provider.[7]
Yes, in moderation. FDA classifies halibut as “Good Choice” — safe for 1 serving (4 oz)/week. Mercury is moderate (0.241 ppm) but below the “Avoid” threshold.[1]
Pregnancy-Friendly Recipes
Fully cooked, low-mercury recipes with mild flavors. Cook all fish to 145°F.[5]
Lemon-Herb Baked Sockeye
Baked sockeye with lemon, dill, olive oil. Pair with roasted potatoes and green beans.
Creamy Salmon Chowder
Pink salmon, potatoes, corn, dill in creamy broth. Comfort food, fully cooked.
Teriyaki Salmon Bowl
Pan-seared coho with teriyaki glaze over brown rice, edamame, steamed carrots.
Salmon & Sweet Potato Sheet Pan
King salmon, sweet potatoes, broccoli roasted with garlic and olive oil.
Mild Salmon Patties
Canned wild salmon patties with breadcrumbs, egg, and herbs. Budget-friendly.
Garlic Butter Cod with Rice
Pan-seared cod in garlic butter with jasmine rice and spinach. Mild, nausea-friendly.
Related Guides
Nourish Your Pregnancy with Wild Alaska Salmon
Flash-frozen at peak freshness. Among the lowest mercury of any fish. Rich in DHA, protein, and vitamin D.
Shop Wild Alaska SalmonFree shipping on orders over $199
References & Citations
- FDA & EPA. “Advice About Eating Fish.” FDA.gov. Oct 2021. Link
- Coletta JM et al. “Omega-3 Fatty Acids and Pregnancy.” Rev Obstet Gynecol. 2010;3(4):163-171.
- FDA. “Mercury Levels in Commercial Fish and Shellfish.” Link
- Hibbeln JR et al. “Maternal seafood consumption and neurodevelopmental outcomes.” Lancet. 2007;369(9561):578-585.
- USDA. “Safe Minimum Internal Temperature Chart.” Link
- WHO. “Fats and Fatty Acids in Human Nutrition.” FAO Food Nutr Paper 91. 2010.
- ACOG. “Nutrition During Pregnancy.” FAQ001. Updated 2023.
- McNamara RK, Carlson SE. Prostaglandins Leukot Essent Fatty Acids. 2006;75(4-5):329-349.
- Clandinin MT et al. Early Hum Dev. 1980;4(2):121-129.
- Middleton P et al. Cochrane Database Syst Rev. 2018;(11):CD003402.
- Koletzko B et al. Br J Nutr. 2007;98(5):873-877.
- USDA FoodData Central. Salmon, sockeye, cooked. FDC ID: 175168.
- EPA. “How People Are Exposed to Mercury.” Link
- Oken E et al. Environ Health Perspect. 2005;113(10):1376-1380.
- WHO. “Anaemia in Women and Children.” Global Health Observatory.
- Ray JG, Blom HJ. QJM. 2003;96(4):289-295.
- Negro R et al. J Clin Endocrinol Metab. 2007;92(4):1263-1268.
- Zimmermann MB. Semin Cell Dev Biol. 2011;22(6):645-652.
- Aghajafari F et al. BMJ. 2013;346:f1169.
- Brenna JT et al. Am J Clin Nutr. 2007;85(6):1457-1464.
- FDA. “Fish and Fishery Products Hazards and Controls Guidance.” Ch 5: Parasites.
- Hites RA et al. Science. 2004;303(5655):226-229.
- EWG. “PCBs in Farmed Salmon.” 2003. Link
Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice, diagnosis, or treatment.
Always consult your OB-GYN, midwife, or healthcare provider before making dietary changes during pregnancy or while breastfeeding. Individual health conditions, medications, and risk factors may require personalized guidance.
Popsie Fish Company is not a healthcare provider. If you have questions about mercury exposure, seafood safety, or nutrition during pregnancy, speak with your doctor.