Can I Eat Salmon During Pregnancy?

Fully cooked salmon is not just safe during pregnancy, it’s one of the best fish choices thanks to its low mercury and beneficial omega-3s! Experts recommend two to three servings (8–12 oz) per week of low-mercury seafood like salmon.

Is salmon safe to eat while pregnant?

Yes—when fully cooked. Salmon is a low-mercury fish that’s made the U.S. Food and Drug Administration and Environmental Protection Agency’s “Best Choices” list. Aim to add two to three servings to your plate weekly.

If you’re considering raw salmon, there’s a little more to consider. While sushi is generally thought of as a no-no due to the risk of food-borne illness that comes with raw and undercooked foods, While some experts say you can eat sushi-grade raw salmon if it’s fresh and from a trusted source, the advice from the American College of Obstetricians and Gynecologists (ACOG) and food safety pros recommend avoiding all raw or undercooked fish (including sushi/poke) during pregnancy. Their warning stems from the increased parasite/bacteria and listeria risk that raw and undercooked foods can bring.

Benefits of Eating Salmon During Pregnancy

• Omega-3s (DHA/EPA) support fetal brain and eye development.
• High-quality protein fuels parental and fetal tissue growth.
• Selenium and iodine: Salmon contributes both, supporting thyroid and metabolic health.
• Vitamin D: Salmon is among the best natural sources of vitamin D (though content varies by species and preparation).

Risks or Considerations

• Smoked salmon: Cold-smoked salmon (like lox) should be avoided unless heated to 165°F. That’s because raw foods could be contaminated with listeriosis.
• Sustainability: You know that saying, “there’s always more fish in the sea?” That adage might be true with dating, but there are actually a finite amount of fish! To keep your seafood consumption sustainable (after all, your little one will literally inherit the Earth!), opt for wild-caught salmon over farmed salmon—it’s better for the planet.

How to Safely Eat Salmon While Pregnant

• Choose baked, grilled, or pan-seared preparations cooked to a safe internal temperature.
• Buy from reputable sources; either wild or farmed salmon is fine.
• Skip raw/cured salmon (sushi, sashimi, gravlax) and refrigerated smoked salmon unless cooked; canned/shelf-stable smoked salmon is acceptable.

Bottom Line on Salmon During Pregnancy

Cooked salmon is a pregnancy superfood! It’s chock-full of nutrients that benefit both you and baby and low in mercury. But to steer clear of risky food-borne illness, it’s best to skip raw and refrigerated smoked salmon (unless cooked). Otherwise, feel free to fill your plate with fresh or canned salmon.

More on Healthy Eating During Pregnancy:

• Straight Talk on Foods to Avoid in Pregnancy
• Pregnancy Aversions: Why Your Favorite Foods Make Your Tummy Turn
  
• Healthy Pregnancy Meal Plans and Recipes
  
• What “Eating for Two” Really Means
  

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REFERENCES

• U.S. Environmental Protection Agency: EPA-FDA Advice About Eating Fish and Shellfish
• U.S. Food and Drug Administration: Questions & answers on FDA/EPA Advice About Eating Fish for Those Who Might Become or Are Pregnant
• Expecting Better, Emily Oster
• American College of Obstetricians and Gynecologists (ACOG). Can I Eat Sushi While I’m Pregnant?
• National Institutes of Health (NIH), Office of Dietary Supplements: Omega-3 Fatty Acids Fact Sheet for Health Professionals
• National Institutes of Health (NIH), Office of Dietary Supplements: Vitamin D fact Sheet for Consumers
• U.S. Department of Agriculture (USDA), U.S. Department of Health and Human Services (HHS): 2020–2025 Dietary Guidelines for Americans: Food Sources of Vitamin D
• National Institutes of Health (NIH), Office of Dietary Supplements: Selenium Fact Sheet for Health Professionals
• National Institutes of Health (NIH), Office of Dietary Supplements: Iodine Fact Sheet for Health Professionals
• Monterey Bay Aquarium Seafood Watch: Sustainable Salmon Guide
• Sustainable Restaurant Association (SRA): Is There such a Thing as Sustainable Salmon?

Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.