Can you eat fish when pregnant?

Find out if it's safe to eat fish during pregnancy, including tuna, salmon and mackerel. Plus, precautions to take to keep you and your baby healthy.

The official advice on eating fish in pregnancy

The NHS recommends pregnant women try to eat at least two portions of fish each week, including at least one of oily fish. Fish is a good source of protein and oily fish contains long-chain omega-3 fatty acids, which help your baby's brain development.

However, there are some types of fish you should avoid and others you should only eat in moderation.

Which types of fish are safe to eat in pregnancy?

The following types of fish are all considered safe to eat during pregnancy, though some need to be eaten in moderation:

• Cooked fish and seafood
• Cooked shellfish including lobster, mussels, prawns, scallops and crab
• Smoked fish including smoked salmon and trout
• Cold pre-cooked prawns
• Raw or lightly cooked fish in sushi, if the fish has been frozen first

You can eat as much white fish as you want. White fish includes:

• cod
• haddock
• plaice
• coley
• skate
• hake
• flounder
• gurnard

Which types of fish should I limit when pregnant?

Oily fish

The NHS advises eating no more than two portions of oily fish a week when you're pregnant. Oily fish can contain pollutants and if you eat too many, they may harm your baby.

Oily fish includes:

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• salmon
• trout
• herring
• sardines
• pilchards
• mackerel

The following fish and seafood aren't oily, but they have similar levels of pollution to oily fish, so should also be limited to no more than two portions a week:

• dogfish (rock salmon)
• sea bass
• sea bream
• turbot
• halibut
• crab

Tuna

You can still eat tuna during pregnancy, but because it contains mercury you should limit the amount you have. Too much mercury can affect your unborn baby's developing nervous system.

Eat no more than two tuna steaks or four medium cans of tinned tuna a week.

Which types of fish are NOT safe during pregnancy?

Swordfish, shark and marlin

You should avoid eating swordfish, shark and marlin completely when you're pregnant as they all contain high levels of mercury, which can harm your unborn baby.

Raw shellfish

It's safe to eat cooked shellfish when you're pregnant, but you should avoid all raw shellfish, like oysters.

If you're eating cooked shellfish, make sure it's cooked thoroughly. Raw or undercooked shellfish can cause food poisoning, which can be particularly unpleasant when you're pregnant.

Delicious fish recipes

Love fish? Why not try one of these great pregnancy-safe recipes?

• Herby salmon with salad and crushed new potatoes
• Thai fishcakes
• Fish pie for kids
• Tuna, spinach and pesto fishcakes

Take a look at

Foods to avoid in pregnancy: your definitive guide

Confused about what you can and can't eat during pregnancy? These are the foods and drinks you should avoid or cut down on to protect your baby.

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Looking for more pregnancy diet info? Check out our articles below, or swap tips with other mums-to-be in our forum.

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