Tinned Fish

Tinned fish is an excellent, convenient, and affordable source of nutrition during pregnancy. The canning process uses heat to sterilise the contents, which means all bacteria and parasites are eliminated — tinned fish is well-cooked fish and does not carry the food safety concerns of raw or lightly cooked seafood. Tinned sardines, tinned mackerel, tinned salmon, and tinned anchovies are all safe during pregnancy and fall within the oily fish category, providing meaningful amounts of omega-3 fatty acids (DHA and EPA) which support fetal brain and eye development. These can be eaten up to twice a week. Tinned sardines and tinned salmon with bones are also a notable source of calcium. Tinned tuna is a special case: unlike fresh tuna, tinned tuna (usually made from skipjack or albacore tuna) contains lower mercury levels. In the UK, the NHS advises that pregnant women can eat up to 4 medium-sized tins (around 140g drained) of tinned tuna per week. This is different from fresh or fresh-frozen tuna steaks, of which the limit is 2 portions per week. Tinned fish in brine, spring water, olive oil, sunflower oil, or tomato sauce are all safe. Drain and rinse if you want to reduce sodium from brine. Avoid tinned shark or swordfish — these are not commonly available as tinned products but should be avoided due to very high mercury levels.