Can you eat fish when you’re pregnant?

Can you eat fish when you’re pregnant?
Read time: 4 minutes
If you're a fish lover, there’s no need to miss out on your favourite dishes during your pregnancy. Fish provides protein, and oily fish in particular are a source of DHA – a type of Omega 3 LCPs (long chain polyunsaturated fatty acids) known to contribute to brain development1. Read more about Omega 3 LCPs and the role they play in pregnancy. However, there are some types of fish that you should avoid and others that you should only eat every now and then. Read on to discover which fish you should add to your diet and the ones to avoid during your pregnancy.
Fish to avoid when you’re pregnant
Shark, swordfish and marlin are slow-growing fish which makes them more likely to have high mercury content. Mercury can affect your baby’s developing nervous system, so you’re advised to avoid these fish completely during your pregnancy2. Discover which foods to avoid during pregnancy and the vitamins and supplements you need when you’re pregnant.
Oily fish such as salmon, trout and mackerel may contain pollutants, so you’re advised to eat no more than two portions of any oily fish per week2. Read on to discover which fish are safe to eat during pregnancy.
Fish |
Safe or not? |
Smoked Salmon | ✓ But limit servings of oily fish to two portions per week |
Cod | ✓ |
Sushi | ✓ As long as it has been frozen first |
Tuna | ✓ No more than two steaks or four medium-sized cans per week |
Anchovies | ✓ But limit servings of oily fish to two portions per week |
Sea bass | ✓ But include it within your maximum intake of two portions of oily fish per week |
Mackerel | ✓ But limit servings of oily fish to two portions per week |
Free 'Eating for 2' recipe e-book
Healthy, tasty recipes by chef Lorraine Pascale and our team of nutritionists
Last reviewed: 09th September 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team
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