Seafood in Pregnancy: What's Safe, What to Limit, What to Avoid
Seafood is one of the most confusing parts of pregnancy eating, and one of the most worth getting right. Oily fish is a top source of the omega-3 DHA that builds your baby's brain and eyes, so the goal isn't to avoid seafood, it's to choose the right seafood. This guide makes it simple: what to enjoy, what to limit, and what to skip, all based on NHS and FDA advice.
Three things decide whether a seafood is pregnancy-safe: mercury (some big fish carry too much), whether it's raw or cold-smoked (a listeria risk), and whether it's cooked through. Get those right and the ocean is largely open to you.
The simple rules
- Eat 2–3 portions of low-mercury fish a week (about 8–12 oz), including 1–2 of oily fish like salmon or sardines.
- Cook fish to 63°C / 145°F until it flakes; shellfish until piping hot. A food thermometer takes out the guesswork.
- Avoid high-mercury fish, and all raw or cold-smoked fish (see the lists below).
Safe to enjoy: low-mercury fish (cooked)
These are low in mercury and safe to eat 2–3 times a week, as long as they're cooked through. The oily ones (salmon, sardines, trout, mackerel) are your best source of baby-brain-building omega-3.
Limit: moderate-mercury fish
Still fine to enjoy, just not too often, aim for no more than about one portion a week, and cook thoroughly. Canned light tuna is lower-mercury (up to 2 portions/week); limit albacore/white and fresh tuna to one.
Avoid: high-mercury fish
These predatory fish carry the most mercury, which can affect your baby's developing nervous system, so they're best left off the plate for the whole pregnancy (this includes king mackerel and bigeye tuna).
Avoid: raw & cold-smoked seafood
Raw and cold-smoked fish can carry listeria and parasites. Cooked versions of the same dishes are fine, cooked sushi rolls, hot-smoked salmon, grilled fish. See our full sashimi guide and smoked salmon guide for the cooked swaps.
Getting enough omega-3 (DHA)
If you don't eat much fish, you can still get DHA from a supplement, many prenatal vitamins include it. See our prenatal vitamin comparison for options that build DHA in, and our salmon guide for the best food source.
Frequently Asked Questions
How much fish can I eat during pregnancy?
Aim for 2 to 3 portions (about 8 to 12 oz) of low-mercury fish a week, including 1 to 2 portions of oily fish like salmon or sardines for omega-3. Avoid high-mercury fish and raw or cold-smoked fish.
Can I eat canned tuna while pregnant?
Yes, in moderation. Canned light tuna is lower in mercury (up to 2 portions a week). Limit canned albacore/white tuna and fresh tuna steak to about one portion a week.
Is smoked salmon safe in pregnancy?
Cold-smoked salmon (lox) is best avoided because it isn't cooked and can carry listeria, unless you heat it until steaming. Hot-smoked, canned and cooked salmon are safe. See our smoked salmon food safety page for the quick check.
Which fish should I avoid completely?
Avoid high-mercury fish: shark, swordfish, marlin, tilefish, orange roughy, king mackerel and bigeye tuna. Also avoid all raw or cold-smoked seafood such as sushi, sashimi, ceviche, poke and raw oysters.
Is cooked shellfish safe in pregnancy?
Yes. Shrimp, prawns, crab, lobster, scallops and mussels are safe when they're fully cooked and served piping hot. It's only raw shellfish (like raw oysters) that's off the menu.
Sources: NHS, FDA (advice on eating fish), CDC, ACOG.
How we review: Written by the PregnancySafeFoods editorial team and checked against official guidance. Our editorial policy.
Educational information only, not medical advice. Always consult your own healthcare provider.
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