Pregnancy food guidance, in plain English

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
Sardines

Sardines are one of the most nutritious fish you can eat during pregnancy, and unlike larger oily fish, they are low enough in mercury to eat regularly. Because sardines are small, short-lived fish that feed low on the food chain, they do not accumulate significant levels of mercury or other environmental pollutants. They are packed with omega-3 fatty acids (DHA and EPA) which support your baby's brain and eye development, and are one of the few non-dairy sources of calcium — tinned sardines eaten with their soft, edible bones provide as much calcium as a glass of milk. They also provide vitamin D, vitamin B12, iodine, selenium, and high-quality protein. Tinned sardines are a particularly practical option — inexpensive, shelf-stable, and ready to eat with no cooking required. Fresh sardines should be cooked thoroughly. The NHS counts sardines as oily fish, so the recommended intake is up to two portions of oily fish per week.

What to be aware of

  • Sardines count toward the oily fish limit of two portions per week during pregnancy.
  • Tinned sardines in oil, tomato, or spring water are all safe — drain the tin before eating.
  • The small soft bones in tinned sardines are edible and an excellent source of calcium.
  • Cook fresh sardines thoroughly — they should be opaque and flaking throughout.

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

US guidance

FDA guidance lists sardines as a 'best choice' fish during pregnancy due to their very low mercury content, encouraging up to 2–3 servings per week.

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Sardines on toast with lemon and mustard

Sardines on toast with lemon and mustard

A quick, calcium- and omega-3-rich lunch using tinned sardines — ready in five minutes.

Pregnancy tip: Mash the sardines with a fork so they spread easily. The bones are soft enough to eat and add extra calcium — do not discard them.

Ingredients

  • 1 tin sardines in spring water or olive oil, drained
  • 2 slices wholegrain or sourdough toast
  • 1 tsp Dijon mustard
  • Juice of half a lemon
  • Salt and black pepper
  • Sliced tomato to serve
  • Fresh parsley or chives (optional)

Method

  1. Drain the sardines and tip into a bowl.
  2. Add mustard, lemon juice, salt, and pepper.
  3. Mash with a fork until well combined but still slightly chunky.
  4. Toast the bread and spread the sardine mixture over.
  5. Top with sliced tomato and fresh herbs if using.