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