Is Salmon Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
Yes, salmon is safe and highly recommended during pregnancy. With 43 out of 55 products earning an A grade, salmon is one of the best fish choices for pregnant women due to its high omega-3 content and low mercury levels.
Salmon is an excellent protein source during pregnancy, providing essential omega-3 fatty acids (DHA and EPA) that support your baby's brain and eye development. Unlike high mercury fish, salmon is considered a low mercury option by the FDA and can be safely enjoyed 2-3 times per week. The main concerns are preparation method and avoiding raw or undercooked salmon.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Fully cooked salmon reaching an internal temperature of 145°F (63°C)
- • Wild caught varieties like sockeye, coho, or Atlantic salmon from reputable sources
- • Fresh or frozen plain salmon fillets without added marinades containing alcohol
- • 2-3 servings per week (8-12 ounces total) as recommended by the FDA
- • Canned salmon as a convenient, pre cooked option that's safe throughout pregnancy
✗ What to Avoid
- • Raw salmon including sushi, sashimi, and poke bowls
- • Refrigerated smoked salmon (lox) unless heated to 165°F or used in cooked dishes
- • Salmon products marinated in bourbon or alcohol based sauces
- • Undercooked salmon that appears translucent or raw in the center
- • Salmon roe (fish eggs) unless pasteurized or thoroughly cooked
Most Common Ingredients in Salmon Products
We analyzed 55 salmon products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Salmon
These are the most common flagged ingredients across 55 salmon products we analyzed.
bourbon
AVOID
Bourbon is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 2 of 55 products (4%)
alcohol
CAUTION
Alcohol is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 1 of 55 products (2%)
chicken liver
AVOID
Chicken liver is a nutrient dense organ meat high in vitamin A. Contains excessive vitamin A that causes birth defects including spina bifida and heart defects.
Found in 1 of 55 products (2%)
kelp
CAUTION
Kelp is an edible marine algae consumed as food or supplement, rich in iodine and minerals. May cause neonatal thyroid dysfunction from excessive iodine exposure and some products contain concerning levels of inorganic arsenic.
Found in 1 of 55 products (2%)
manganese proteinate
CAUTION
Manganese proteinate is an essential trace mineral found in foods, supplements, and drinking water that supports fetal development. Has shown both protective effects at adequate levels and associations with preterm birth, neurodevelopmental effects, and gestational diabetes when levels are too high or too low.
Found in 1 of 55 products (2%)
Salmon Products We've Analyzed
We graded 55 salmon products for pregnancy safety. 43 received an A grade.
Pregnancy Safe Salmon Products
We found 43 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Farmed Atlantic Salmon | Kirkland,Kirkland Signature |
| A | Coho Salmon | Quinault Pride |
| A | Blueback Sockeye Salmon | Quinault Pride |
| A | Atlantic’S Salmon | Kroger |
| A | Red Sockeye Salmon | Double &Quot;Q&Quot; |
Your Questions Answered
Can pregnant women eat salmon?
Yes, pregnant women can and should eat salmon. The FDA and EPA recommend eating 8-12 ounces of low mercury fish like salmon per week during pregnancy. Salmon provides omega-3 fatty acids essential for fetal brain development, high quality protein, and vitamin D. Just ensure it's fully cooked to an internal temperature of 145°F to eliminate any potential bacteria or parasites.
What are the risks of salmon during pregnancy?
The main risks of salmon during pregnancy come from improper preparation rather than the fish itself. Raw or undercooked salmon may contain parasites or bacteria like Listeria that can harm your baby. Some pre marinated salmon products contain alcohol based ingredients that should be avoided. Mercury is not a significant concern with salmon as it's classified as a low mercury fish, unlike shark, swordfish, or king mackerel.
Can you eat raw salmon while pregnant?
No, you should avoid raw salmon during pregnancy. Raw fish, including salmon in sushi, sashimi, and poke bowls, may contain parasites and harmful bacteria like Listeria monocytogenes. Listeria infection during pregnancy can lead to miscarriage, stillbirth, or serious illness in newborns. Always ensure salmon is cooked to 145°F before eating.
Can you eat smoked salmon during pregnancy?
Cold smoked salmon (lox) should be avoided unless heated to 165°F, as the cold smoking process doesn't kill Listeria bacteria. However, hot smoked salmon that's been fully cooked during processing is generally safe. Canned smoked salmon is also safe because the canning process involves high heat. When in doubt, heat smoked salmon in cooked dishes like pasta or casseroles.
How much salmon can you eat while pregnant?
The FDA recommends pregnant women eat 8-12 ounces (2-3 servings) of low mercury fish like salmon per week. This amount provides beneficial omega-3 fatty acids without excessive mercury exposure. A typical serving is about 4 ounces, roughly the size of your palm. You can safely enjoy salmon multiple times per week as part of a varied diet that includes other low mercury seafood options.
What are the benefits of eating salmon during pregnancy?
Salmon offers significant benefits during pregnancy. It's rich in DHA omega-3 fatty acids, which are crucial for your baby's brain and eye development. Salmon also provides high quality protein for fetal growth, vitamin D for bone health, and B vitamins for energy. Studies suggest adequate omega-3 intake during pregnancy may support cognitive development and reduce the risk of preterm birth.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
People Also Checked
References
- https://www.nhs.uk/pregnancy/keeping well/drinking alcohol while pregnant/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7061927/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7807528/
- https://en.wikipedia.org/wiki/Fetal_alcohol_spectrum_disorder
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3297711/
- https://americanaddictioncenters.org/alcohol/risks effects dangers/pregnancy
- https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF Guide/Drinking Alcohol in Pregnancy Fetal Alcohol Effects-093.aspx
- https://www.nature.com/articles/pr200789
- https://www.mayoclinic.org/diseases conditions/fetal alcohol syndrome/symptoms causes/syc-20352901
- https://my.clevelandclinic.org/health/diseases/15677-fetal alcohol syndrome
- https://pubmed.ncbi.nlm.nih.gov/9534868/
- https://www.ouhealth.com/blog/2025/april/high fat diet during pregnancy linked to liver s/
- https://thisisneeded.com/blogs/the science of nutrition/are desiccated liver supplements the new prenatal
- https://birdandbe.com/blogs/the nest/is vitamin a-safe during pregnancy
- https://reports.mountsinai.org/article/liver2025-folic acid and environmental exposures
- https://thewomens.r.worldssl.net/images/uploads/fact sheets/Food safety in pregnancy_240816.pdf
- https://cot.food.gov.uk/Lay%20Summary%20of%20the%20Statement%20on%20the%20effects%20of%20excess%20Vitamin%20A%20on%20maternal%20health
- https://ouhsc.edu/News/details/mothers high fat diet can cause liver stress in fetus study shows
- https://www.youtube.com/watch?v=EafX3AcFEkI
- https://birthdefectsresearch.org/pubs/vitamina.asp
