Is Seafood Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
Yes, most seafood is safe during pregnancy when properly cooked. With 717 A grade and 343 B+ grade options available, seafood provides essential omega-3 fatty acids and protein that support your baby's brain development.
Seafood is one of the best sources of omega-3 fatty acids, particularly DHA, which is critical for fetal brain and eye development. The FDA and EPA recommend pregnant women eat 8-12 ounces (2-3 servings) of low mercury fish per week. The main concerns are mercury content in certain fish species and ensuring seafood is fully cooked to avoid foodborne illness.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Low mercury fish like salmon, shrimp, pollock, tilapia, cod, and catfish
- • Fully cooked seafood reaching an internal temperature of 145°F (63°C)
- • Fresh seafood from reputable sources with proper refrigeration
- • 2-3 servings (8-12 ounces total) per week as recommended by FDA/EPA
- • Canned light tuna over albacore (lower mercury content)
- • Wild caught or sustainably farmed options when available
✗ What to Avoid
- • High mercury fish: shark, swordfish, king mackerel, tilefish, bigeye tuna, and marlin
- • Raw or undercooked seafood including sushi, sashimi, raw oysters, and ceviche
- • Smoked seafood (lox, nova style) unless cooked in a dish
- • Refrigerated pâtés or meat spreads containing seafood
- • Cocktail shrimp with horseradish based sauces (horseradish is flagged during pregnancy)
- • Locally caught fish from waters with pollution advisories
Most Common Ingredients in Seafood Products
We analyzed 1,257 seafood products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Seafood
These are the most common flagged ingredients across 1,257 seafood products we analyzed.
sodium nitrite
CAUTION
Sodium nitrite is a preservative used to cure meats. May cause fetal hypoxia and has been associated with neural tube defects at high exposures.
Found in 28 of 1,257 products (2%)
horseradish
AVOID
Horseradish is a pungent root vegetable used as a condiment. Contains compounds that may cause digestive irritation and has shown developmental toxicity in animals.
Found in 20 of 1,257 products (2%)
white wine
AVOID
White wine is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 15 of 1,257 products (1%)
sodium benzoate
CAUTION
Sodium benzoate is a food preservative in beverages and processed foods. Has shown birth defects in animal studies at high doses and may form benzene when combined with vitamin C.
Found in 13 of 1,257 products (1%)
prepared horseradish horseradish
AVOID
Prepared horseradish horseradish is a pungent root vegetable used as a condiment. Contains compounds that may cause digestive irritation and has shown developmental toxicity in animals.
Found in 12 of 1,257 products (1%)
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 11 of 1,257 products (1%)
high fructose corn syrup
CAUTION
High fructose corn syrup is a sweetener derived from corn starch and widely used in processed foods and beverages. Has been associated with placental insufficiency, fetal growth restriction, and metabolic programming of offspring in animal studies, and with gestational diabetes and preeclampsia in epidemiological studies of humans.
Found in 10 of 1,257 products (1%)
mirin
AVOID
Mirin is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 6 of 1,257 products (0%)
Seafood Products We've Analyzed
We graded 1,257 seafood products for pregnancy safety. 717 received an A grade.
Pregnancy Safe Seafood Products
We found 717 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Calamari Pieces In Olive Oil | Trader Joe'S |
| A | Flake Style Seafood | — |
| A | Citrus Herb Rubbed Salmon | — |
| A | Large King Prawns | Sainsbury’S |
| A | Pams Prawns Cooked And Peeled 300G | Pams |
Your Questions Answered
Can pregnant women eat seafood?
Yes, pregnant women can and should eat seafood as part of a healthy pregnancy diet. The FDA and EPA recommend 8-12 ounces (2-3 servings) of low mercury fish per week. Seafood provides essential omega-3 fatty acids, particularly DHA, which supports your baby's brain and eye development. Choose low mercury options like salmon, shrimp, pollock, tilapia, and cod, and always ensure seafood is fully cooked to 145°F.
What are the risks of seafood during pregnancy?
The primary risks of seafood during pregnancy are mercury exposure and foodborne illness. High mercury fish like shark, swordfish, and king mackerel can harm fetal brain development and should be avoided entirely. Raw or undercooked seafood may contain harmful bacteria or parasites like Listeria, Salmonella, or Vibrio that can cause serious complications. However, these risks are easily managed by choosing low mercury fish and cooking seafood thoroughly.
What are the pros and cons of eating seafood during pregnancy?
The pros of eating seafood during pregnancy include excellent protein, omega-3 fatty acids (DHA and EPA) for baby's brain development, vitamin D, and essential minerals like iodine and selenium. Studies show children of mothers who ate adequate fish during pregnancy had better cognitive development. The cons are limited to mercury concerns in certain species and food safety risks from raw preparations. By choosing low mercury fish and cooking properly, the benefits far outweigh the risks.
How much seafood is recommended during pregnancy?
The FDA and EPA recommend pregnant women eat 8-12 ounces (about 2-3 servings) of low mercury seafood per week. This amount provides optimal omega-3 fatty acids for fetal development without excessive mercury exposure. A serving is about 4 ounces, roughly the size of your palm. You can safely eat a variety of fish throughout the week, mixing options like salmon, shrimp, cod, and tilapia to get diverse nutrients.
What seafood is safe to eat during pregnancy?
Safe seafood choices during pregnancy include salmon, shrimp, pollock, tilapia, cod, catfish, canned light tuna, anchovies, sardines, trout, and herring. These are all low in mercury and high in beneficial nutrients. Shellfish like shrimp, crab, lobster, scallops, and clams are also safe when fully cooked. The key is choosing low mercury varieties and ensuring everything is cooked to an internal temperature of 145°F.
Can I eat shrimp while pregnant?
Yes, shrimp is one of the safest seafood choices during pregnancy. It's very low in mercury and high in protein, making it an excellent option. Ensure shrimp is fully cooked until it turns pink and opaque. Avoid raw shrimp in dishes like ceviche. Be cautious with pre made cocktail shrimp that includes horseradish based sauce, as horseradish is flagged during pregnancy. Plain cooked shrimp with lemon is a great pregnancy safe choice.
Is canned tuna safe during pregnancy?
Canned light tuna is safe during pregnancy and can be eaten 2-3 times per week. It's lower in mercury than albacore (white) tuna. Limit albacore tuna to no more than 6 ounces per week due to its higher mercury content. Avoid bigeye tuna entirely. Canned tuna is a convenient, affordable source of protein and omega-3s. Check labels and choose chunk light tuna packed in water for the healthiest option.
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
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- https://pmc.ncbi.nlm.nih.gov/articles/PMC1392223/
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