INFOGRAPHICPREGNANCY

Eating the Right Kind of Fish Has Pregnancy Benefits

By Bailey Miller
Reviewed by Alyssa Quimby, M.D.
December 12, 2024
Did You Know? Experts recommend eating 2–3 servings per week of low-mercury, cooked fish or shellfish while pregnant. An exception is white (albacore) tuna, which should be limited to 6 ounces per week. Source: American College of Obstetricians and Gynecologists

Fish is an important part of a healthy diet during pregnancy.

The American College of Obstetricians and Gynecologists recommends eating two to three servings per week of cooked fish or shellfish with low mercury levels. Low-mercury options include:

  • Cod
  • Oysters
  • Salmon
  • Shrimp
  • Trout

These kinds of fish and seafood are a great source of omega-3 fatty acids, which are vital for your health and for your baby’s brain growth and development.

But be careful. Eating raw or undercooked fish or fish that is high in mercury can lead to poor health outcomes for your baby.

So, if you’re a sushi lover, the raw salmon and spicy tuna rolls will have to wait. Opt for a California roll instead, or try this Salmon Salad Protein Wrap to satisfy the craving.