Safe Seafood Consumption at 32 Weeks Pregnancy
Pregnant women at 32 weeks should consume 8-12 ounces per week of low-mercury fish such as salmon, sardines, cod, pollock, canned light tuna, shrimp, and catfish, while completely avoiding shark, swordfish, king mackerel, and tilefish. 1, 2
Recommended Low-Mercury Seafood
The following seafood options are safe and beneficial during pregnancy:
Salmon (wild or farmed) is an excellent choice providing omega-3 fatty acids critical for fetal brain and retinal development, with 2-3 servings per week recommended 3
Sardines are among the safest options, providing substantial EPA and DHA without mercury burden, suitable for up to 12 ounces weekly 2
White fish including cod and haddock contain approximately 105 µg/100g of iodine and are low in mercury, making them ideal pregnancy choices 4, 5
Shellfish including shrimp, crab, and prawns average 92 µg/100g iodine content and are safe when thoroughly cooked 4
Canned light tuna (not albacore) is acceptable within the 8-12 ounce weekly limit 1, 2
Other safe options include pollock, catfish, anchovies, and Atlantic mackerel (not king mackerel) 2
Seafood to Completely Avoid
High-mercury predatory fish must be eliminated entirely: shark, swordfish, king mackerel, and Gulf of Mexico tilefish, as mercury crosses the placenta and damages the developing fetal nervous system 1, 3
White (albacore) tuna should be strictly limited to no more than 6 ounces per week due to moderate mercury content 1, 2
Raw or undercooked seafood including sushi, raw oysters, and undercooked shellfish must be avoided to prevent listeriosis and other foodborne illnesses 1
Preparation and Safety Guidelines
Cook all seafood thoroughly to an internal temperature of 145°F to prevent foodborne illness 3
Use non-fried preparation methods such as baking, grilling, or poaching to maximize omega-3 benefits while minimizing saturated fat addition 2, 3
Diversify seafood choices among low-mercury species to minimize exposure to any single environmental contaminant 2, 3
Marine fish contains higher iodine (40-69 µg/100g) compared to freshwater fish, with white fish providing more iodine than oily fish 4
Critical Pitfalls to Avoid
Do not conflate all fish species - the distinction between low-mercury fish (salmon, sardines, cod) and high-mercury predatory fish is critical for fetal safety 2, 3
Avoid seaweed products unless iodine content is clearly labeled, as some contain 11-6118 µg/g and could exceed the tolerable upper limit of 600 µg daily 4
Do not underconsume seafood - research shows pregnant women often eat far less than recommended (median 1.8-3.0 oz/week vs. recommended 8-12 oz/week), missing critical neurodevelopmental benefits 6
Cooking method matters - boiling causes the highest iodine losses (58% in lobster) compared to frying (20%) or grilling (23%) 4
Evidence Quality Note
The most recent guidelines from the American Heart Association, FDA, and CDC (2025-2026) consistently recommend 8-12 ounces weekly of low-mercury fish during pregnancy 1, 2, 3. Research confirms that even 400g (14 oz) of cod weekly during pregnancy results in safe mercury levels below EPA reference doses in 92% of women 5. The benefits of omega-3 fatty acids for fetal brain development far outweigh potential risks when following these guidelines 3.