Muka · Pregnancy guide
What Fish Can I Eat While Pregnant?
Updated June 2026 · based on NHS and official food-safety guidance
Aim for 2 to 3 servings a week of well-cooked, low-mercury fish such as salmon, cod, shrimp, sardines or canned light tuna. Avoid the high-mercury fish (shark, swordfish, marlin, king mackerel, bigeye tuna, Gulf of Mexico tilefish, orange roughy), since mercury can harm your baby's developing brain and nervous system. Limit albacore tuna and oily fish, and make sure anything you eat is thoroughly cooked, because raw and cold-smoked fish can carry listeria or parasites.
Fish is one of the few foods doctors want you to eat more of, not less. It delivers omega-3s, protein, iodine and vitamin D that support your baby's brain and eye development. The catch is mercury: a handful of large predator fish build up enough to harm a developing nervous system, and a few preparations (raw or cold-smoked) carry an infection risk. So the real question isn't whether to eat fish, but which ones and how. This guide sorts the most common fish into eat, limit and avoid, with both US (FDA, EPA, ACOG) and UK (NHS) guidance, so you can scan a label or menu and decide in seconds. For a specific product, the Muka app gives you a verdict in 3 seconds by barcode scan or photo.
Common fish, sorted by safety
| Fish | Verdict | Why |
|---|---|---|
| Salmon (cooked) | Safe | Low in mercury and rich in omega-3s. A top "Best Choices" pick; eat 2 to 3 servings a week. Make sure it's cooked through, not cold-smoked. |
| Cod, haddock, pollock, tilapia | Safe | All low-mercury white fish on the FDA Best Choices list. Safe to eat 2 to 3 servings a week when fully cooked. |
| Shrimp, prawns and other cooked shellfish | Safe | Low in mercury and fine when cooked until piping hot. NHS clears cooked mussels, crab, prawns and scallops; only raw shellfish is off-limits. |
| Canned light tuna | Safe | A Best Choices fish, lower in mercury than steaks or albacore. Fine within your 2 to 3 weekly fish servings; the NHS allows up to 4 medium cans a week. |
| Albacore (white) tuna and fresh tuna steaks | In moderation | About three times the mercury of light tuna. FDA puts albacore in Good Choices: 1 serving a week and no other fish that week. NHS caps fresh tuna at 2 steaks weekly. |
| Smoked salmon and other cold-smoked or cured fish | In moderation | Not heat-treated, so it can carry listeria, which raises miscarriage risk. NHS now advises eating it only if cooked until steaming hot; US (FDA/ACOG) advises avoiding refrigerated smoked or lox-style fish unless cooked. |
| Sushi and other raw fish | In moderation | Raw fish can carry listeria and parasites. Cooked sushi rolls are fine. NHS allows raw fish that has been frozen first, but FDA and ACOG advise avoiding all raw fish in pregnancy, so cooked is the surest choice. |
| Shark, swordfish and marlin | Avoid | Among the highest-mercury fish. Both NHS and FDA say avoid completely, as mercury can damage your baby's developing brain and nervous system. |
| King mackerel, bigeye tuna, tilefish (Gulf of Mexico), orange roughy | Avoid | On the FDA/EPA "Choices to Avoid" list for high mercury. Skip these entirely while pregnant or trying to conceive. |
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Download Muka on the App StoreFrequently asked questions
How much fish can I safely eat each week while pregnant?
Aim for 2 to 3 servings (about 4 ounces or 113g each) of low-mercury fish a week, says the FDA and EPA. The NHS frames it as up to 2 portions of oily fish weekly. Eating this amount is encouraged, since fish supports your baby's brain development.
Which fish should I avoid completely during pregnancy?
Avoid shark, swordfish, marlin, king mackerel, bigeye tuna, Gulf of Mexico tilefish and orange roughy. These large predator fish build up the most mercury, which can harm your baby's developing brain and nervous system. Both NHS and FDA guidance list these as fish to skip entirely while pregnant.
Can I eat tuna while pregnant?
Yes, in limits. Canned light tuna is low-mercury and counts toward your 2 to 3 weekly servings. Albacore (white) tuna and fresh tuna steaks have more mercury: the FDA allows 1 albacore serving a week (and no other fish that week), and the NHS caps fresh tuna at 2 steaks or 4 medium cans weekly.
Is salmon safe to eat during pregnancy?
Yes. Cooked salmon is one of the best fish you can eat while pregnant, low in mercury and high in the omega-3s that support your baby's brain and eyes. Just make sure it's cooked through. Cold-smoked salmon is the exception, as it can carry listeria unless heated until steaming hot.
I ate sushi before I knew I was pregnant. Should I worry?
Try not to panic. A single sushi meal very rarely causes harm, and most people are completely fine. The risks (listeria or parasites from raw fish) are low for any one serving. Going forward, choose cooked rolls or fully cooked fish, and mention it to your midwife or doctor if you feel unwell.
Why is fish recommended in pregnancy if mercury is a concern?
Because the benefits outweigh the risk when you choose wisely. Low-mercury fish provides omega-3 fatty acids, iodine, protein and vitamin D that support your baby's brain and nervous system. The FDA, EPA and NHS all encourage eating fish; the guidance is simply about picking low-mercury types and cooking them properly.
Sources
- NHS — Foods to avoid in pregnancy: nhs.uk
See also: how Muka works, the pregnancy food scanner that answers “can I eat this while pregnant?”.