Can You Eat Salmon While Pregnant?
There’s lots of anxiety over which foods to avoid during pregnancy. Rest assured that salmon isn’t on the list of fish to steer clear of—in fact, it’s recommended thanks to its omega-3 content and other benefits.
“Salmon is a low-mercury fish and rich in nutrients that support both maternal health and fetal development,” says Basma Faris, MD, an ob-gyn at Mount Sinai West in New York and assistant professor at the Icahn School of Medicine at Mount Sinai. While she was pregnant with twins, Faris ate cooked salmon and other fish regularly.
Meleen Chuang, MD, chief of Obstetrics and Gynecology at NYU Langone Hospital Brooklyn, also enjoyed salmon while pregnant: “[Salmon] helped me meet my protein goals at a time when meat didn’t suit my tastebuds,” she says.
Ahead, learn about the benefits of salmon during pregnancy, how much to eat—and tips for preparing it safely.
- Salmon during pregnancy has lots of benefits, supplying omega-3 fatty acids (which support fetal brain development), protein, vitamin D, iodine and selenium.
- Salmon is also lower in mercury than some other fish, like swordfish.
- While salmon is a low-mercury fish, you still shouldn’t overdo it: It’s safest to aim for two to three servings of salmon, totaling 8 to 12 ounces, per week.
- Stick to cooked salmon only (make sure it reaches 145 degrees), since raw or undercooked fish can harbor parasites or bacteria.
The verdict is in—and, yes, you can eat salmon while pregnant! “Salmon is one of the safest fish you can choose to eat in pregnancy because it’s high in omega-3 fatty acids and low in mercury,” says Chuang.
Each week, aim for two to three servings (totaling 8 to 12 ounces), advises Chuang. The U.S. Food and Drug Administration (FDA) says this is the safest way to avoid excessive mercury exposure (even low-mercury seafood should be enjoyed in moderation). A serving is 3 to 4 ounces, which is roughly the size of your palm, adds Faris.
When I was pregnant, I made a special effort to eat (safely cooked!) seafood, particularly salmon, in order to boost my omega-3 levels, which I know are super beneficial for baby’s brain development. We took a few weeklong trips away during pregnancy, which were all to coastal areas, and I researched restaurants to go to and made sure to choose ones that offered quality, low-mercury seafood. Salmon with a side of rice and vegetables is such a satisfying, healthy ‘staple’ meal for me—long after pregnancy too.
Eating salmon during pregnancy offers a sea of benefits. Its omega-3 fatty acids are necessary for fetal brain development. “Some studies suggest omega-3 fat intake in pregnancy is associated with healthy brain development and may reduce risk of preterm birth,” says Chuang. Salmon also supplies protein for growth and tissue development, vitamin D for bone health and immune function, and iodine and selenium for thyroid function and metabolism, adds Faris.
Plus, salmon is lower in mercury than many other fish. “Neither wild nor farmed salmon carries high mercury,” says Chuang. “Both are considered low-mercury choices for pregnant people when eaten in recommended amounts.”
If possible, opt for wild-caught salmon. “Farmed salmon can contain higher levels of harmful chemicals like heavy metals, [which are] endocrine disruptors,” says Faris. “Your developing fetus is especially vulnerable to these toxins.” And be sure to cook salmon to an internal temperature of roughly 145 Fahrenheit. “Undercooking can be risky, but overcooking can make it dry and fishy,” adds Faris. For a more affordable option, try canned salmon, which is cooked and offers the same health benefits as fresh fish.
Frequently Asked Questions
Can you eat raw salmon while pregnant?
Raw salmon while pregnant is a no-go. While expecting, you should skip the sushi, sashimi and poke. Raw or undercooked salmon isn’t recommended during pregnancy due to the risk of F illnesses, like listeria and parasites, notes Faris. “While the risk is low, the consequences during pregnancy can be serious,” she says. Even though freezing sushi-grade fish can kill parasites, it won’t kill listeria, which can result in pregnancy loss, she adds.
Can you eat smoked salmon during pregnancy?
“Smoked salmon can be a gray area, since cold-smoked salmon is technically considered ‘undercooked,’” says Chuang. Either avoid it completely or cook it—you could make it the filling for a quiche, for example. Since hot-smoked salmon is cooked, it’s a safer bet.
What other fish and seafood types are safe during pregnancy?
If you’re not into salmon while pregnant, fortunately, there are plenty of other fish in the sea. Opt for fully cooked, low-mercury varieties, like shrimp, pollock, cod, anchovies, canned light tuna, sardines, crab, lobster, scallops and tilapia, suggests Kecia Gaither, MD, MPH, associate professor of clinical obstetrics and gynecology at Weill Cornell Medicine and director of perinatal services at NYC Health + Hospitals/Lincoln.
What seafood and fish should you avoid during pregnancy?
Steer clear of seafood with high mercury levels, advises Rebecca Rimsza, MD, a maternal-fetal medicine specialist with Nebraska Medicine. “Mercury crosses the placenta and can impair fetal neurologic development,” she points out. Mercury levels tend to be highest in “fish that eat other fish,” adds Rimsza—think shark, swordfish, king mackerel, marlin and tilefish.
Can you have salmon roe during pregnancy?
Salmon eggs (roe) are often served raw and can carry the same infection risks as other uncooked seafood, says Chuang. Moreover, roe also tends to be high in sodium, which is problematic if you have high blood pressure, adds Rimsza. That said, if roe is pasteurized or cooked, it’s generally safe and a good source of omega-3 fatty acids, protein and vitamins, says Gaither.
Overall, salmon during pregnancy is a great catch—for you and your growing baby. Just make sure to stick to two to three servings per week (totaling 8 to 12 ounces), and cook it to at least 145 degrees.
Plus, more from The Bump:
Meleen Chuang, MD, is the chief of Obstetrics and Gynecology at NYU Langone Hospital Brooklyn and a clinical associate professor of obstetrics and gynecology at the NYU Grossman School of Medicine. She earned her medical degree from Stony Brook University School of Medicine in Stony Brook, New York.
Basma Faris, MD, is an ob-gyn at Mount Sinai West in New York and an assistant professor at the Icahn School of Medicine at Mount Sinai. She earned her medical degree from SUNY at Buffalo-School of Medicine and Biomedical Sciences.
Kecia Gaither, MD, MPH, MS, MBA, FACOG, is a double board-certified physician in ob-gyn and maternal-fetal medicine specialist and the director of perinatal services and maternal-fetal medicine at NYC Health + Hospitals/Lincoln. She also serves as an associate professor of clinical obstetrics and gynecology at Weill Cornell Medicine. She earned her medical degree from SUNY Health Science Center in Syracuse, New York, and holds a master’s degree in public health.
Rebecca Rimsza, MD, is a maternal-fetal medicine specialist with Nebraska Medicine. She earned her medical degree from Creighton University School of Medicine in Omaha, Nebraska.
U.S. Food and Drug Administration, Advice About Eating Fish, October 2021
Real-parent perspectives:
- Natalie Gontcharova, senior editor at The Bump and mom of one
Learn how we ensure the accuracy of our content through our editorial and medical review process.
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