Can I Eat Fish in Pregnancy? Complete Guide
Fish is one of the best foods you can eat in pregnancy — it's a strong source of protein, omega-3 fatty acids, and vitamin D, all of which support your baby's brain and eye development. The guidance isn't "avoid fish," but it does involve knowing which types to limit and which to skip altogether, mainly because of mercury levels and the risk of food poisoning bugs in raw or undercooked seafood.
Fish that's safe to eat freely
Most white fish and oily fish are safe in pregnancy, and oily fish is actively encouraged because of its omega-3 content:
- Oily fish (salmon, trout, mackerel, sardines, herring) — aim for up to two portions a week. These are the best dietary source of omega-3, which supports your baby's developing brain and nervous system.
- White fish (cod, haddock, pollock, plaice) — no weekly limit, and a good lean protein source.
- Prawns and other shellfish — safe when thoroughly cooked, and a useful source of protein and zinc.
Fish to limit
- Tuna — limit to no more than 4 medium-sized cans a week, or 2 fresh tuna steaks a week. Tuna contains more mercury than most other fish, and mercury can affect a developing nervous system in high amounts, so it's capped rather than banned outright.
- Oily fish generally — capped at two portions a week (this includes tuna's oily-fish cousins like mackerel and salmon) because oily fish can contain low levels of pollutants that build up in fatty tissue over time.
Fish to avoid completely
- Shark, swordfish, and marlin — these are large predatory fish that accumulate the highest mercury levels and should be avoided altogether in pregnancy.
- Raw shellfish, including raw oysters, mussels, and scallops — these carry a higher risk of bacteria and viruses like norovirus.
- Unpasteurised or smoked fish pâté — check labels, as some pâtés carry the same listeria caution as other chilled ready-to-eat foods.
What about sushi?
Sushi is a common worry, but it doesn't need to be off the menu entirely. The concern with raw fish is parasites, which freezing at very low temperatures kills off. Most commercially sold sushi in the UK — including supermarket and restaurant sushi — uses fish that has been frozen first specifically to make it safe for raw consumption, so it's generally fine to eat. Vegetarian sushi, and sushi made with cooked fish (like tempura prawn or cooked eel), is always safe regardless. If you're ever unsure about a specific vendor, cooked options are the simple, zero-risk choice.
Frequently Asked Questions
Can I eat sushi when pregnant?
Yes, in most cases. Fish used for sushi in UK restaurants and supermarkets is typically frozen first, which kills any parasites and makes it safe to eat raw during pregnancy. Vegetarian and cooked-fish sushi are always safe. If you're eating homemade sushi with fish that hasn't been frozen, it's best to stick to cooked fillings instead.
How much tuna can I eat while pregnant?
Guidance caps tuna at around 4 medium cans a week, or 2 fresh tuna steaks a week, because tuna contains higher mercury levels than most other fish. This is a limit rather than an outright ban — tuna in moderation is a perfectly fine part of a varied pregnancy diet.
Why is oily fish good for my baby but also limited to two portions a week?
Oily fish is one of the richest dietary sources of omega-3, which supports your baby's brain and eye development, so it's actively recommended. The two-portion cap exists because oily fish can also contain low levels of environmental pollutants that accumulate in fatty tissue, so the guidance balances getting the benefits against limiting any potential exposure.
This article is for informational purposes only and does not constitute medical advice. Speak to your midwife or GP about your individual diet in pregnancy.
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