Can You Eat Tuna While Pregnant? Experts Answer

If you find yourself constantly questioning whether certain foods from your pre-pregnancy diet are still safe to eat, you’re far from alone. Tuna—whether fresh or canned—is a staple in many Americans’ diets—so can you eat tuna while pregnant? The answer is a bit murky and depends on the mercury content in your favorite tuna varietals. The good news? As with most things, tuna can be safe (and even healthy!) in pregnancy when eaten in moderation, says Rebekah Mustaleski, CPM-TN, a certified professional midwife and compression director with Motif Medical. Read on for everything you need to know about eating tuna while pregnant.

Key Takeaways

• The biggest concern with eating tuna during pregnancy is that it contains mercury, which can pass through the placenta and negatively affect baby’s development.
• You can safely eat tuna in pregnancy as long as you choose options with low mercury levels, such as Skipjack tuna and canned light tuna, and eat them in moderation. Per the ACOG, you should eat 6 to 12 ounces of seafood per week in pregnancy.
• There are actually several benefits of eating safe tuna options in moderation, including omega 3 fatty acids, protein, vitamin B12 and iron, which support mom’s immune system, bone health and baby’s fetal development.
• The types of tuna with highest mercury levels are Bigeye (ahi) tuna and Albacore white tuna. These should be avoided during pregnancy or eaten in low moderation.

Can You Eat Tuna While Pregnant?

Eating tuna while pregnant is safe to do, as long as you’re mindful of the type of tuna you’re eating and stick to the recommended amounts, says Nicole Sparks, MD, an ob-gyn based in Georgia and MegaFood partner.

“The reason tuna comes up in the ‘can I eat this?’ category during pregnancy is because it also contains mercury, and when mercury is consumed in large quantities during pregnancy, it can be harmful,” Mustaleski explains. The reason for this is mercury can pass through the placenta and negatively affect fetal brain and nervous system development.

Can You Eat Canned Tuna While Pregnant?

Both experts note eating canned tuna while pregnant is safe as long as you limit your intake. Most canned tuna is made using albacore white tuna, which has higher levels of mercury. That said, both experts actually recommend canned light tuna (usually made from Skipjack tuna) as the safest option to eat during pregnancy, thanks to its low mercury content. “You can have approximately two to three servings each week” of light canned tuna, Sparks says.

The difference between canned and fresh tuna fish in pregnancy

One of the biggest differences between canned and fresh tuna is the mercury levels. White canned tuna has a higher mercury level while light canned tuna has lower mercury level. Non-light varieties can also have additive ingredients, like sunflower oil or brine, which can increase the fat and sodium intake. “Check the labels and be mindful of balancing your sodium intake with the other foods you consume during the day,” Mustaleski says.

Fresh and raw tuna (such as sushi or poke) also have higher levels of mercury. Plus, it presents an increased risk for Listeriosis in pregnant people, Sparks says.

Ultimately, whether you pick fresh or canned tuna, it’s important to pay attention to the following factors:

• Mercury levels
• Harmful additive ingredients
• Whether or not it’s been thoroughly cooked

What Type of Tuna Is Best While Pregnant?

Due to its low mercury levels, experts say canned light tuna (made from Skipjack tuna) is considered the best type of tuna for pregnancy. “I’ve had clients who like the ‘Safe Catch’ brand because of the additional security of knowing they check the mercury content of each fish,” Mustaleski says, “Wherever you buy your tuna, you should know where they get their fish, what their processing and storage protocols are so you can ensure you’re consuming a safe and quality product.”

As for the worst varieties of tuna to eat while pregnant? Sparks says this includes bigeye (ahi) tuna, as it has a higher level of mercury. Additionally, she advises avoiding raw tuna because of the risk of food poisoning and Listeria. Albacore white tuna also has higher levels of mercury and should be consumed in moderation.

How Much Tuna Can You Eat While Pregnant?

Per the American College of Obstetricians and Gynecologists (ACOG), pregnant women should eat two to three servings—4 ounces per serving— of seafood weekly. In total, that’s around 8 to 12 ounces of seafood a week. When it comes to tuna specifically, ACOG recommends limiting consumption of albacore white tuna to no more than 6 ounces per week. For canned light tuna, Sparks says you can eat two to three servings a week (or around around 6 to 12 ounces total).

Of course, you’re worried about your mercury intake, Mustaleski recommends limiting tuna in your diet and opting for other seafood, such as salmon and shrimp. “Because there are nutrients that are primarily found in seafood that are necessary for baby’s growth and development, I don’t recommend cutting it out altogether,” she says. “Instead be mindful of your choices to keep you and baby healthy.”

What Are the Benefits of Eating Tuna While Pregnant?

The benefits of eating tuna while pregnant are largely the same as eating other types of seafood. Tuna is a good source of omega 3 fatty acids, protein and vitamin B12, which can all support your immune system. “Some studies suggest that the omega 3 fatty acids found in tuna and other seafood can reduce the risk of preterm labor and postpartum depression,” Sparks says. “Tuna is also a good source of Vitamin D, which is important for bone health.”

For baby, the omega 3 fatty acids found in tuna and other seafood are crucial for the development of the brain, eyes and nervous system. “Tuna is a good source of iron, which helps in developing healthy red blood cells for baby,” Sparks adds.

Tips for Safely Eating Tuna While Pregnant

There are plenty of ways to safely eat tuna while pregnant. “Just because you’re pregnant doesn’t mean you need to give up tuna entirely,” Sparks notes. Instead, follow the expert tips below for safely eating tuna in pregnancy:

• Choose lower mercury options: One of the reasons canned light tuna is a good option is because it comes from smaller tuna species, like Skipjack, Sparks says, “as opposed to fresh or frozen tuna and bigeye tuna, which all contain elevated levels of mercury.”
• Buy from a reputable provider: As Mustaleski notes, it’s important to know where your fishmonger is getting their seafood, as well as what their processing and storage systems look like. This will help ensure the quality and safety of the food you’re eating.
• Follow food safety: Hand in hand with buying from a reputable supplier is practicing food safety yourself, Mustaleski says. Make sure you’re storing your tuna appropriately, preparing it within a safe time frame and cooking it thoroughly.

In summary, it’s safe to eat tuna while pregnant, as long as you’re mindful of how you’re eating it. In fact, it can be a beneficial and nutritious source of protein for your diet. Luckily, if you’d rather just forego tuna, there are lots of other low-mercury seafood options that are safe for pregnancy.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.