Can You Eat Tuna While Pregnant? What Experts Want You to Know

Got a hankering for tuna while pregnant? You’re not alone: “Before, I never really wanted tuna, but it seems like now I crave it … and must have it!” shares kg_08, a community forum member on The Bump.

But can you eat tuna while pregnant? The answer is a bit murky and depends on the mercury content in your favorite tuna varietal. But, as with most things, tuna can be safe (and even healthy!) in pregnancy when eaten in moderation, says Rebekah Mustaleski, CPM, a certified professional midwife in Knoxville, Tennessee, and compression director with Motif Medical. Read on for everything you need to know about eating tuna during pregnancy.

Key Takeaways

• Be aware of mercury content: 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.
• Choose your tuna type wisely: You can safely eat tuna in pregnancy as long as you choose options with low mercury levels, such as canned light tuna (usually skipjack), and eat them in moderation. Per the FDA, you should eat 8 to 12 ounces of seafood per week in pregnancy.
• Tuna can be a healthy addition to your pregnancy diet: 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.
• Types of tuna to limit: For medium-mercury tuna such as albacore and yellowfin, you can eat one serving (or up to 4 ounces) a week.
• Types of tuna to avoid: Bigeye tuna has high mercury levels and should be avoided during pregnancy.

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 Dr. Nicole Sparks, MD, an ob-gyn based in Georgia.

“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. Mercury can pass through the placenta and hurt fetal brain and nervous system development.

According to the U.S. Food and Drug Administration (FDA), pregnant women can eat two to three servings—4 ounces per serving— of seafood weekly. (That’s around 8 to 12 ounces of seafood a week.)

Can You Eat Canned Tuna While Pregnant?

Eating canned tuna while pregnant is safe as long as you limit your intake. Both experts recommend canned light tuna (usually made from skipjack tuna) as the safest option to eat during pregnancy, thanks to its low mercury content. Canned white tuna is usually made from albacore tuna, which has substantial amounts of mercury.

How much canned tuna can you eat while pregnant?

“You can have approximately two to three servings each week” of canned light tuna while pregnant, Dr. Sparks says. If you’re also eating other seafood, make sure to keep it to two or three servings (or around 8 to 12 ounces), total. If eating canned white tuna (typically albacore), keep it to no more than 4 ounces a week.

Can You Eat Fresh Tuna While Pregnant?

You can eat cooked fresh tuna in moderation, but you need to avoid raw fresh tuna (like in sushi or sashimi). It’s also important to look out for mercury content, since fresh tuna tends to have more mercury than canned tuna.

How much fresh tuna can you eat while pregnant?

Fresh tuna varieties are often yellowfin, albacore and bigeye. Yellowfin and albacore are medium-mercury, which means you should limit intake to 4 ounces a week or less. Bigeye tuna is one to avoid, as it’s high-mercury.

Can You Eat Pre-Made Tuna Salad While Pregnant?

It’s considered risky to eat pre-made tuna salad while pregnant, such as from the deli, according to the U.S. Centers for Disease Control and Prevention (CDC). This is because there’s a higher risk of listeriosis, which can be very dangerous to pregnant women, since these items tend to sit for a while in store cases.

The good news is it’s much safer to make a tuna salad at home with canned light tuna—just keep it to two to three servings a week. Also, make sure the mayonnaise you use is pasteurized.

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? Again, experts say to avoid bigeye—and limit yellowfin and albacore—tuna, due to the mercury content. Additionally, Dr. Sparks advises avoiding raw tuna because of the risk of food poisoning and listeria.

Ultimately, when it comes to eating tuna while pregnant, it’s important to pay attention to the following factors:

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

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:

• Lots of nutrients: Tuna is a good source of omega 3 fatty acids, protein and vitamin B12.
• Potential lower risk of complications: “Some studies suggest that the omega 3 fatty acids found in tuna and other seafood can reduce the risk of preterm labor,” Dr. Sparks says. There are also studies that show omega 3s may reduce the risk of postpartum depression, although research here is more mixed.
• It’s good for baby’s 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,” Dr. 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,” Dr. 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, Dr. 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. Make sure you’re storing your fresh tuna appropriately, preparing it within a safe time frame and cooking it thoroughly.
• Avoid deli tuna salads: Steer clear of pre-made tuna salads, since there’s a higher risk of listeria—it’s best to make your own at home.

To Sum It Up

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 forgo tuna, there are lots of other low-mercury seafood options that are safe for pregnancy.

“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,” says certified professional midwife Mustaleski. “Instead be mindful of your choices to keep you and baby healthy.”

How We Developed This Article

It can be hard to figure out what to eat during pregnancy—and what to avoid. To find out about the safety of eating tuna while pregnant, we talked to a certified professional midwife and an ob-gyn. We also scoured The Bump community forums and the real world for experiences. Finally, we consulted sources including the U.S. Food and Drug Administration and the American College of Obstetricians and Gynecologists.

After editing, this article was vetted through fact-check and reviewed by our ob-gyn medical adviser. Learn more about how we ensure the accuracy of our content through our editorial and medical review process.

About the author: Nehal Aggarwal is a writer at The Bump with over a decade of writing experience. When she’s not busy working on her next story, she can usually be found going down a Wikipedia rabbit hole or reading a book at her favorite Charleston coffee shop. Nehal earned her bachelor’s degree in creative writing from Johns Hopkins University.

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.