Eating fish during pregnancy

Fish contain important nutrients, especially omega 3 which is vital for brain development and immunity in pregnancy. However, some fish have high levels of mercury contamination and should be avoided or limited.

Below is a guide to choosing fish during pregnancy.

Mercury Levels in Fish: Highest Mercury

AVOID Eating

  • Marlin
  • Orange roughy
  • Tilefish
  • Swordfish
  • Shark
  • Mackerel (king)
  • Tuna ( bigeye, Ahi)

High Mercury

Eat no more than three 6-oz (150-200g) servings per month

  • Sea Bass (Chilean)
  • Bluefish
  • Grouper
  • Mackeral ( Spanish, Gulf)
  • Tuna (canned, white albacore)
  • Tuna ( Yellowfin)

Mercury Levels in Fish: Lower Mercury

Eat no more than six 6-oz (150-200g) servings per month

  • Bass ( Striped, Black)
  • Carp
  • Cod ( Alaskan)
  • Croaker ( White Pacific)
  • Halibut ( Pacific and Atlantic) Jacksmelt ( Silverside)
  • Lobster
  • Mahi Mahi
  • Monkfish
  • Perch (freshwater)
  • Sablefish
  • Skate
  • Snapper
  • Sea Trout ( Weakfish)
  • Tuna (canned, chunk light)
  • Tuna (Skipjack)

Lowest Mercury

Enjoy two to three 6-oz (150-200g) servings per week

  • Anchovies
  • Butterfish
  • Catfish
  • Clam
  • Crab (Domestic)
  • Crawfish/crayfish
  • Croaker
  • Flounder
  • Haddock
  • Hake
  • Herring
  • Mackeral (N Atlantic, Chub)
  • Mullet
  • Oysters
  • Perch (ocean)
  • Plaice
  • Salmon ( Canned, Fresh)
  • Sardines
  • Scallops
  • Shad ( American)
  • Shrimp
  • Sole
  • Squid ( Calamari)
  • Tilapia
  • Trout (freshwater)
  • Whitefish
  • Whiting

 If you would like to know more about nutrition during your pregnancy then click here for further help.

Julie

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