Can You Eat Seafood When You're Pregnant?

Navigating food choices during pregnancy can be overwhelming. You're told to pack your diet with essential nutrients, but the long list of foods to avoid can feel limiting. Seafood is a prime example. It's packed with vital nutrients for your baby's development, but comes with its own set of warnings—think mercury, parasites and contamination.

So, what's the truth? Both the benefits and the risks are real. That's why we've created this no-nonsense guide—to help you cut through the confusion and make confident, safe choices about seafood during pregnancy. Plus, you'll find practical tips for choosing and preparing seafood safely.

Why choosing the right seafood is important

“Seafood provides important nutrients that support both the pregnant person’s health and fetal development," explains registered dietitian Allison Ellis, MSc, RD, founder of The Toddler Kitchen in Victoria, BC. "But there are also risks, such as mercury exposure, environmental pollutants, and Listeria."

Because of these benefits and risks, Ellis emphasizes the importance of carefully weighing your options. She notes that good nutrition is essential for fetal development, which makes it important to be cautious about what foods you consume.

“Your body is growing a baby,” she stresses. “The nutrients a pregnant individual consumes not only support fetal growth and development, but also help reduce the risk of complications and promote lifelong health. Research shows that a pregnant person’s nutritional status can affect both birth outcomes and the long-term health of the baby.”

The benefits of eating seafood during pregnancy

Seafood can be a valuable addition to your diet during pregnancy, offering a range of benefits for both you and your baby. One of the key advantages is its rich content of omega-3 fatty acids, particularly DHA and EPA, which play a critical role in fetal development.

“DHA is a key structural component of cell membranes in the brain and retina," explains Ellis. “Both EPA and DHA can cross the placenta, but DHA in particular accumulates in the fetal brain at a rapid rate, especially during the third trimester. This accumulation is essential for cognitive and visual development.”

In addition to omega-3s, seafood provides a wide array of essential nutrients that can help meet the increased nutritional needs of pregnancy. “Seafood contains important nutrients such as protein, iron, zinc, choline, iodine, vitamin B12, and vitamin D,” Ellis adds. “These contribute to your baby's overall health and development, supporting fetal growth, brain function, and immune health.”

But seafood isn't just beneficial for the baby. Yvette Hill, RD, IBCLC, a registered dietitian and lactation consultant, emphasizes its role in supporting maternal well-being.

“The nutrients in seafood help the body meet the added physical demands of pregnancy and can aid in maintaining energy levels,” she says. “Good nutrition—including seafood—also supports the immune system and may help reduce the risk of pregnancy-related conditions, such as gestational diabetes.”

Understanding the risks: mercury and foodborne illness

Seafood offers great flavours and nutritional perks. However, Brittany Brown, RD, IBCLC, a registered dietitian and international board-certified lactation consultant, encourages being mindful of certain risks. "The main things to watch out for are mercury exposure and the possibility of foodborne illnesses," she explains.

Why is mercury exposure a concern during pregnancy? Brown notes that this heavy metal can affect a developing baby’s brain and nervous system. “Consuming fish with higher levels of mercury can impact cognitive development, which may influence learning, memory, and attention as the child grows,” she says.

In addition to mercury, some bacterial infections (Listeria, Salmonella, and Vibrio) can be linked to eating raw or undercooked seafood. Brown points out that these infections might lead to serious complications, including dehydration, and in rare cases, more severe outcomes like miscarriage or preterm delivery. She adds, “Listeria is especially concerning because it can cross the placenta and enter the baby’s bloodstream. That’s why proper storage and thorough cooking of seafood are especially important during pregnancy.”

Seafood that's safe to eat during pregnancy

If you’re craving seafood during pregnancy, there are plenty of safe and delicious choices. Beth Ferguson, MS, RDN, IBCLC, a registered dietitian and board-certified lactation consultant, recommends cooked shellfish such as shrimp, oysters, clams, mussels, and scallops, since cooking lowers the risk of foodborne illness.

She also suggests seafood like salmon, white fish, sardines, and canned tuna. “These options are generally considered safe because they are usually in the middle of the food chain,” Ferguson explains. "Fish higher up, such as shark, mackerel, and orange roughy, may contain more mercury because they eat smaller fish that live near the ocean floor where mercury accumulates."

Mixing up your seafood choices is helpful, too. “Variety in your diet not only keeps meals interesting but ensures you get a range of nutrients,” Ferguson says. "For instance, pink fish like salmon and canned tuna are richer in omega-3s, which are especially important during pregnancy."

Seafood to avoid during pregnancy

Ferguson suggests skipping options like shark, ray, swordfish, barramundi, gemfish, orange roughy, ling, and southern bluefin tuna during pregnancy, since these fish tend to have higher levels of mercury.

"Mercury in fish comes from mercury in ocean sediment eaten by little fish living near the floor of the ocean," she explains. "These fish have higher mercury amounts because they are at the top of the food chain and eat these smaller fish."

When it comes to raw or undercooked seafood, including sushi, sashimi, and raw oysters, clams, or mussels, Ferguson advises pregnant people to avoid these as well. "Because pregnancy increases vulnerability to foodborne illnesses, avoiding undercooked seafood helps lower the risk of getting sick," she says.

Ferguson adds that it’s best to be cautious with smoked seafood, especially cold-smoked varieties, since they aren’t fully cooked and may be contaminated with Listeria.

How much seafood is recommended?

During pregnancy, registered dietitian and fertility nutrition expert Teresa Maiorano, RD, suggests eating 8 to 12 ounces (224 to 340 grams) of low-mercury seafood each week, spread out over two or three meals. "This works out to around 4 to 6 ounces per serving, which you can enjoy two to three times each week," she explains.

Choosing this amount is important because Maiorano explains that it provides important omega-3 fatty acids, especially DHA, which support fetal brain and eye development. She adds, "It can also help meet your needs for protein, iodine, selenium, and vitamin D, while keeping mercury exposure to a minimum—important for your baby’s developing nervous system."

Not sure what to add to your next grocery list? Maiorano's go-to seafood picks for pregnancy are:

• Salmon
• Sardines
• Shellfish (clams, oysters, mussels, scallops)
• Shrimp
• Trout
• Herring
• Cod

Safe handling and preparation tips

You can absolutely enjoy seafood during pregnancy by following a few mindful steps. Start by choosing seafood from trusted stores or markets, and look for fish kept chilled or displayed on plenty of ice, as recommended by the United States Food & Drug Administration (FDA). Also, be sure to check the appearance and smell of the seafood, and read labels for important dates such as packaging and expiration.

Once home, store your seafood properly. If you don’t plan to use it soon,  the FDA recommends freezing food items right away; otherwise, keep it in a clean fridge at the correct temperature, wrapped tightly in foil, plastic wrap, or moisture-proof paper to preserve its freshness.

When it’s time to cook, registered dietitian nutritionist Eva Weston, RDN, LD, NBC-HWC, advises following the FDA and United States Department of Agriculture (USDA) Food Safety guidelines. “Seafood should be cooked thoroughly, to a minimum internal temperature of 145°F (63°C), to ensure it is safe for human consumption—especially for pregnant women, who are at higher risk for foodborne illness that may harm a developing child,” Weston says. Health Canada regulations suggest cooking seafood to a minimum of Seafood cooked to a safe internal temperature of 74 °C (165 °F). She recommends using a thin meat thermometer or probe for accurate results.

To avoid the risk of cross-contamination, Weston advises:

• Using one cutting board or prep space for seafood and another for vegetables or other items.
• Choosing silicone, ceramic, or plastic cutting boards for seafood.
• Washing all utensils and cutting boards with hot, soapy water.
• Wiping all prep surfaces with bleach wipes before preparing any other foods in the same space.
• Avoiding the use of kitchen towels or aprons to wipe hands that have touched raw seafood.
• Replacing cloth towels with fresh ones after cooking.

Addressing other common questions: sushi, canned tuna, and more

There are many seafood options available, which can make it difficult to know which are safe, especially during pregnancy. For a quick guide, registered dietitian Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC, offers these essential tips:

Raw sushi, sashimi, and cooked sushi rolls

Because raw fish always carries a risk of foodborne illness—and these risks are more serious during pregnancy—Garcia-Benson recommends avoiding raw sushi and sashimi while pregnant.

On the other hand, she states that cooked sushi rolls are generally considered safe, but it remains important to practice basic food safety, whether dining out or preparing meals at home, and to choose clean, reputable sources.

Canned light tuna, canned albacore, and canned white tuna

Although all are forms of canned tuna, there are important differences found in their mercury content, says Garcia-Benson.

"Light tuna contains less mercury than albacore (also known as white) tuna," she explains. "Some brands also follow stricter testing standards. In general, light tuna can be eaten more frequently—up to 2–3 servings per week, or about 8–12 ounces total—while albacore should be limited to once per week, with no more than 4 ounces."

Cooked shrimp, crab, and lobster

These shellfish are safe to eat during pregnancy as long as they are fully cooked. "Fully cooked shellfish is safe and can be a good source of protein, zinc, and iodine," says Garcia-Benson. "Just make sure the shellfish is thoroughly cooked."

Fish oil supplements

Garcia-Benson says fish oil is often recommended during pregnancy because it provides DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These omega-3 fats support fetal brain and eye development and may also benefit maternal mood and inflammation.

“It’s generally safe when it is high quality and third-party tested, but it’s always best to check with your OB or healthcare provider,” she adds. “If you regularly eat low-mercury, fatty fish (like salmon or sardines), you may already be meeting your needs through food.”

When to talk to your healthcare provider

If you remain unsure about which seafood choices are safe during pregnancy, it's always best to talk to your healthcare provider. Doing this ensures that you can get personalized advice and answers to any additional questions that you may have.

Your healthcare provider can also help you understand serving sizes, identify which types of fish are low in mercury, and ensure you're getting enough essential nutrients like omega-3 fatty acids without compromising your health or your baby's development.

The bottom line

Choosing seafood during pregnancy may seem overwhelming, but it's actually quite simple once you know what to look for.

Stick with low-mercury options like salmon, sardines, shrimp, trout, and cooked shellfish to get essential nutrients, and avoid high-mercury fish and raw or undercooked seafood. Always use safe food storage and cooking practices. It’s also a good idea to keep your seafood intake to 8 to 12 ounces per week to support your baby's healthy growth.

If you're ever unsure about what's best for you, reach out to your healthcare provider for personalized advice.

Experts

• Allison Ellis, MSc, RD, is a registered dietitian and founder of The Toddler Kitchen in Victoria, BC.
• Yvette Hill, RD, IBCLC, is a registered dietitian and lactation consultant.
• Brittany Brown, RD, IBCLC, is a registered dietitian and international board-certified lactation consultant.
• Eva Weston, RDN, LD, NBC-HWC, is a registered dietitian nutritionist.
• Teresa Maiorano, RD, is a registered dietitian and fertility nutrition expert.
• Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC, is a registered dietitian.