Fish & Seafood

Fish provides important omega-3s, but some types carry risks during pregnancy.

Fish is one of the best foods you can eat during pregnancy. It is a rich source of omega-3 fatty acids — particularly DHA — which support your baby's brain and eye development. It also provides high-quality protein, iodine, and vitamin D. The NHS recommends eating two portions of fish per week, at least one of which should be oily fish such as salmon, sardines, or trout. That said, some fish need to be limited or avoided. Oily fish can accumulate pollutants, so no more than two portions per week is advised. A small number of fish — including shark, swordfish, and marlin — should be avoided entirely due to very high mercury levels. Raw fish in dishes like sushi should also be avoided due to the risk of bacteria and parasites. All fish should be cooked thoroughly.

Cod & White Fish Cod and other white fish — haddock, plaice, sole, pollock, and sea bass — are safe and nutritious throughout pregnancy with no portion limits. Safe to eat Mackerel Mackerel is safe and nutritious but should be limited to two portions of oily fish per week in total. Avoid smoked mackerel eaten cold — it should be heated until hot. Eat with caution Oysters Raw oysters should be avoided during pregnancy due to the risk of Vibrio bacteria, norovirus, and other pathogens. Cooked oysters are safe. Avoid during pregnancy Prawns Cooked prawns are safe during pregnancy and a great source of protein. Always ensure they are fully pink and opaque throughout before eating. Avoid raw prawns. Safe to eat Salmon Cooked salmon is safe and nutritious during pregnancy. Limit to two portions of oily fish per week. Avoid raw salmon (e.g., sushi). Safe to eat Sardines Sardines are safe and excellent during pregnancy. They are one of the best sources of omega-3 fatty acids and calcium, with low mercury levels. Safe to eat Shellfish Cooked shellfish is safe during pregnancy. Raw shellfish — including raw oysters and clams — should be avoided. Eat with caution Sushi Sushi containing raw fish should be avoided during pregnancy. Vegetarian sushi and sushi made with cooked ingredients is safe. Avoid during pregnancy Swordfish, Shark & Marlin Swordfish, shark, marlin, and similar large predatory fish should be avoided during pregnancy due to very high mercury levels. Avoid during pregnancy Trout Trout is safe during pregnancy and is one of the best fish for omega-3 fatty acids. It counts towards the two-portion oily fish limit per week. Safe to eat Tuna Tuna is safe during pregnancy but should be limited due to its mercury content. No more than 4 medium tins or 2 fresh steaks per week. Eat with caution