Salmon Consumption During Pregnancy: Safe and Recommended
Yes, pregnant women can and should eat salmon regularly—it is one of the safest and most beneficial fish choices during pregnancy, with recommendations to consume 8-12 ounces (2-3 servings) per week. 1, 2
Chilean Seabass: Exercise Caution
Chilean seabass (Patagonian toothfish) is not specifically mentioned in the provided guidelines as a recommended low-mercury fish for pregnancy. This is a critical distinction—the absence from recommended lists suggests caution is warranted, as Chilean seabass is a large, long-lived predatory fish that can accumulate higher mercury levels compared to salmon. 1, 2
The safest approach is to avoid Chilean seabass during pregnancy and instead choose fish explicitly identified as low-mercury options. 3, 1
Salmon: An Ideal Choice for Pregnancy
Why Salmon is Recommended
Salmon provides substantial omega-3 fatty acids (EPA and DHA) critical for fetal brain and retinal development without the mercury burden of predatory fish species. 1
Both wild-caught and farmed salmon provide similar health benefits and are considered safe low-mercury options. 1
The FDA and American Heart Association specifically recommend salmon as an excellent choice for pregnant women. 1
Specific Consumption Guidelines
Consume 8-12 ounces (2-3 servings) of salmon per week to optimize fetal neurodevelopment. 1, 2
This amount provides adequate DHA without exceeding safe mercury exposure limits. 1
The benefits of eating low-mercury fish like salmon far outweigh potential risks when consumed according to these guidelines. 1
Fish to Completely Avoid During Pregnancy
These high-mercury fish must be completely avoided: 1, 2
- Shark
- Swordfish
- King mackerel
- Gulf of Mexico tilefish
These species can cross the placenta and damage the developing fetal nervous system. 2
Fish to Limit During Pregnancy
Safe Preparation Methods
Cook salmon thoroughly to an internal temperature of 145°F to prevent foodborne illness. 1
Choose non-fried preparation methods such as baking, grilling, or poaching to maximize benefits and minimize addition of saturated and trans fats. 1
Wash hands, cutting boards, and utensils thoroughly after contact with raw fish. 2
Additional Low-Mercury Fish Options
Beyond salmon, other safe choices include: 3
- Sardines
- Canned light tuna (not albacore)
- Pollock
- Catfish
- Anchovies
- Atlantic mackerel (not king mackerel)
Eating a variety of low-mercury fish species minimizes exposure to any single environmental contaminant. 1
Common Pitfalls to Avoid
Do not conflate all fish species—the distinction between low-mercury fish (like salmon) and high-mercury predatory fish (like Chilean seabass, shark, swordfish) is critical. 3, 1
Most pregnant women eat far less fish than recommended (median intake only 1.8 oz/week), missing critical health benefits for themselves and their babies. 4
Avoid raw or undercooked fish completely during pregnancy to prevent foodborne illnesses. 2
If unable or unwilling to eat fish, omega-3 supplements providing 1 gram of combined EPA and DHA daily are an acceptable alternative, though food-based approaches are preferable. 1