Pregnancy guidance, in plain English

Anchovies

Anchovies are safe and nutritious during pregnancy. They are typically sold cured or tinned rather than raw, making them a low-mercury, low-risk oily fish choice.

Safe to eat
Anchovies

Anchovies are small oily fish, usually sold cured in salt or oil, or tinned, rather than fresh and raw — which means the preparation itself addresses most of the concerns that apply to genuinely raw fish. As a small fish low on the food chain, anchovies also carry very little mercury compared to large predatory fish like tuna or swordfish, making them one of the more reassuring oily fish choices during pregnancy. They're a good source of omega-3, calcium (especially when eaten with their soft, edible bones, as in tinned anchovies), and protein. Fresh anchovies, less commonly found outside specialist fishmongers, should be cooked before eating, similarly to other fresh fish.

What to be aware of

  • Tinned and cured anchovies (in oil or salt) are fine to eat as sold — no additional cooking is needed.
  • If you come across fresh, raw anchovies, cook them before eating rather than eating them raw.
  • Anchovies are high in salt, so be mindful of portion size if you're watching your sodium intake.
  • Count anchovies toward your weekly oily fish allowance of up to two portions.
  • Anchovy paste and anchovy-based sauces (like Worcestershire sauce) are fine in normal cooking quantities.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

US guidance

US guidance lists anchovies among the low-mercury 'best choice' seafood options, consistent with UK advice, with no additional restriction beyond the general recommendation to eat a variety of seafood each week.

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Spaghetti puttanesca

Spaghetti puttanesca

A punchy, savoury pasta sauce where anchovies melt into the base, adding deep umami flavour rather than a fishy taste.

Pregnancy tip: Cooking the anchovies gently in oil at the start dissolves them completely into the sauce, so even those unsure about anchovies as a standalone food tend to enjoy this dish.

Ingredients

  • 350g spaghetti
  • 6 anchovy fillets, tinned in oil
  • 3 cloves garlic, sliced
  • 1 tsp chilli flakes
  • 400g tin chopped tomatoes
  • 2 tbsp capers
  • 100g pitted black olives
  • 3 tbsp olive oil
  • Fresh parsley to serve

Method

  1. Cook spaghetti in salted boiling water until al dente; drain, reserving some pasta water.
  2. Heat oil in a pan and cook garlic, chilli flakes, and anchovies gently, mashing the anchovies until they dissolve into the oil.
  3. Add tomatoes, capers, and olives, and simmer for 10 minutes until thickened.
  4. Toss the drained spaghetti through the sauce, loosening with pasta water as needed.
  5. Serve topped with fresh parsley.