Pregnancy food guidance, in plain English

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
Tuna

The NHS recommends that pregnant women limit their tuna intake because of its relatively high mercury content. Mercury can harm your baby's developing nervous system. Unlike most other fish, tuna counts separately from the two-portion oily fish limit. You can eat tuna in addition to your oily fish portions, but you should still limit it. Canned tuna is generally lower in mercury than fresh or frozen tuna steaks, making it the safer regular choice. If eating fresh tuna steaks, ensure they are cooked through — no rare or seared-only tuna.

What to be aware of

  • Limit canned tuna to no more than 4 medium-sized tins (approximately 140g drained) per week.
  • Limit fresh or frozen tuna steaks to no more than 2 per week.
  • Tuna is counted separately from the 2-portion oily fish limit.
  • Cook fresh tuna through — avoid rare or lightly seared tuna steaks.

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

US guidance

The FDA lists tuna as a 'good choice' fish and recommends up to 1 serving of albacore (white) tuna or 2–3 servings of light canned tuna per week. The FDA is slightly more conservative on albacore tuna than NHS guidance.

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Tuna pasta bake

Tuna pasta bake

A satisfying baked pasta dish — one of the most popular ways to use canned tuna.

Ingredients

  • 2 tins canned tuna in spring water (drained)
  • 300g pasta (penne or fusilli)
  • 1 tin condensed cream of mushroom or tomato soup
  • 100ml milk
  • 100g frozen sweetcorn
  • 50g mature Cheddar, grated
  • Salt and pepper

Method

  1. Preheat oven to 200°C (180°C fan).
  2. Cook pasta according to packet instructions, drain.
  3. Mix the soup with milk, then stir in tuna, sweetcorn, and pasta.
  4. Season with salt and pepper.
  5. Transfer to a baking dish and top with grated Cheddar.
  6. Bake for 20–25 minutes until golden and bubbling.
  7. Serve with a green salad.
Tuna and sweetcorn jacket potato

Tuna and sweetcorn jacket potato

A quick, filling lunch using canned tuna — the simplest way to enjoy it safely.

Ingredients

  • 2 large baking potatoes
  • 1 tin canned tuna (drained)
  • 2 tbsp sweetcorn
  • 2 tbsp mayonnaise (shop-bought)
  • 1 tsp lemon juice
  • Salt, pepper, and chives to finish

Method

  1. Scrub potatoes and prick all over with a fork.
  2. Microwave on high for 8–10 minutes until soft through, or bake at 200°C for 1 hour.
  3. Mix tuna with sweetcorn, mayonnaise, lemon juice, salt, and pepper.
  4. Cut potatoes open and fluff the insides.
  5. Top with the tuna mixture and scatter with chives.
  6. Serve with a side salad.