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
AVOIDEating
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.
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