Can I Eat Salmon When Pregnant?

Can you eat salmon when pregnant? The short answer: yes — fully cooked salmon is safe, and it is actually one of the most nutritious fish you can eat during pregnancy. It is rich in omega-3 fatty acids, high-quality protein, and vitamin D, all of which support your baby's brain and bone development.

Is Salmon Safe in Pregnancy?

A portion is roughly 140g (about the size of your palm). Two portions a week is plenty to benefit from salmon's excellent nutritional profile without exceeding the recommended intake.

The main food safety concerns in pregnancy are:

• Listeria — a bacterium found in raw or undercooked fish, soft cheeses, and chilled ready-to-eat foods. It can cause listeriosis, which is rare but can be serious in pregnancy.
• Salmonella — found in raw or undercooked meat, eggs, and fish.
• Mercury — certain fish (such as shark, swordfish, and marlin) are high in mercury and should be avoided. Salmon contains relatively low levels of mercury, so it does not fall into this restricted category.

Cooking salmon thoroughly — until the flesh is opaque all the way through and flakes easily — eliminates the risk of listeria and salmonella.

NHS Guidance on Salmon in Pregnancy

• Cooked salmon — safe and beneficial, up to two portions of oily fish per week.
• Raw or cold-smoked salmon (such as sushi-grade or gravlax) — the NHS advises avoiding raw fish during pregnancy due to listeria risk. See our separate guide on smoked salmon for more detail.
• Avoid high-mercury fish — shark, swordfish, marlin, and raw shellfish. Salmon is not on this list.

If you are unsure about a specific preparation, your midwife or GP can advise you.

How to Eat Salmon Safely in Pregnancy

• Cook it thoroughly — the internal temperature should reach at least 63°C, or the flesh should be opaque and flake easily with a fork.
• Avoid raw preparations — sushi-style raw salmon or lightly cured gravlax should be avoided. If you love sushi, opt for cooked prawn or vegetable rolls instead.
• Check use-by dates — fresh fish should be used promptly and stored in the coldest part of the fridge.
• Keep it to two portions of oily fish per week — this counts all oily fish combined (salmon, mackerel, sardines, trout), not just salmon alone.
• Buy from reputable sources — supermarkets and fishmongers with good hygiene standards are your safest bet.

Why salmon is particularly good in pregnancy

Salmon is one of the best dietary sources of omega-3 fatty acids (specifically DHA and EPA), which are important for your baby's brain, eye, and nervous system development. It is also a good source of:

• Protein — essential for your baby's growth and your own tissue repair.
• Vitamin D — supports bone development and immune function.
• B vitamins — including B12, which supports red blood cell production.
• Selenium — an antioxidant that supports thyroid function.

If you do not eat fish, speak to your midwife about whether an omega-3 supplement (such as an algae-based DHA supplement) might be appropriate for you.

Frequently Asked Questions

Try not to panic — a single exposure is unlikely to cause harm. The risk of listeria infection from a single incident is low, but it is worth keeping an eye out for symptoms such as fever, muscle aches, nausea, vomiting, or diarrhoea in the days that follow. If you develop any of these symptoms, contact your GP or call 111. Most healthy adults who encounter listeria experience no symptoms at all.

Is salmon safe in the first trimester?

Yes, the same guidance applies throughout pregnancy. Thoroughly cooked salmon is safe and nutritious from the first week onwards. If anything, the omega-3 fatty acids in salmon are particularly valuable in early pregnancy when your baby's neural tube and brain are developing rapidly.

Can I eat tinned salmon when pregnant?

Yes. Tinned salmon is cooked during the canning process and is safe to eat during pregnancy. It counts towards your two weekly portions of oily fish. It is a convenient and affordable way to get the benefits of salmon.

Always speak to your midwife or GP if you have specific concerns about your diet during pregnancy.

This article is for informational purposes only and does not constitute medical advice.

Last reviewed: June 2026

Related articles:

• Foods to Avoid in Pregnancy
• Pregnancy Vitamins
• Healthy Diet in Pregnancy