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What Kinds of Fish Can You Eat While Pregnant?

Eating most kinds of fish is safe and healthy for developing baby during pregnancy. Shark, swordfish, tilefish and king mackerel are three main fish that to avoid eating, due to the high mercury content. According to the MayoClinic, "Too much mercury may damage your baby's developing nervous system." Other types of fish need to be eaten sparingly, at no more than two portions per week.

  1. Safe Fish

    • Two portion sizes per week of shrimp, salmon, canned light tuna, pollock and catfish are considered safe to eat by the American Dietetic Association. These fish must be eaten only twice per week due to the low mercury levels they contain. It is recommended that a pregnant woman eat no more than two tuna steaks per week, or four medium sized light tuna cans per week. A fish serving size is four ounces, or about the size of the palm of your hand.

    Oily Fish

    • Certain oily fish can contain pollutants such as dioxins and PCBs from the water, so they should also be eaten sparingly. These fish include mackerel, salmon and rock salmon, sea bass, sardines, halibut and trout. Brown crab meat also falls into this category. No more than two portions of these fish per week should be eaten.

    Raw Fish

    • Avoid eating any raw or undercooked seafood during pregnancy, including oysters, clams and sushi. These foods can contain bacteria that would normally be eliminated during the cooking process that may be harmful to a developing fetus.

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