Eating Fish When Pregnant

Eating particular fish species can be beneficial for pregnant. So, it is important to determine what kind are best to consume during pregnancy as well as those that you should avoid.

Below are some benefits of eating fish when pregnant, the best fish to eat, and the fish species to avoid. Check them out.

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The Benefits Of Fish During Pregnancy

Fish can equip expecting mothers with the following nutrients that can help with their pregnancy:


Protein plays a vital role in building the baby’s muscle, skin bones, and hair. Every day, expecting mothers should consume 25 grams more protein to provide the needed amount for their baby’s growth.

Aside from particular types of fish, other sources of protein that are safe for pregnant women are eggs, peanut butter, beans, cottage cheese, and other dairy products.

Omega-3 DHA

Fish like salmon, are rich sources of omega-3 fatty acid docosahexaenoic acid, also known as, DHA. This healthy fat assists the development of your baby’s eyes and brain.

Also, Omega-3 DHA nourishes the mother’s brain health, resulting in the prevention of depression during as well as after pregnancy. Aside from salmon, you can also get a lot of omega-3 DHA from tuna, anchovies, and sardines.

Vitamin D

To boost calcium absorption, you need the assistance of Vitamin D. Calcium is essential to the development of your baby’s teeth, bones, nerves, heart, and muscles, and it helps to strengthen your bones and teeth too.

Vitamin D can also help by maintaining the levels of blood pressure of pregnant women. Some of the best fish sources of Vitamin D include tuna, salmon, and other seafood like shrimp.


Another benefit of eating fish during pregnancy is iron. This substance carries oxygen in the bloodstream of the expecting mother to her child. Iron assists in optimizing the immunity of the mother so it is important to have enough iron when pregnant.

Best Fish To Eat When Pregnant

Some of the best fish to eat during pregnancy are the following:

  • Canned Tuna
  • Salmon
  • Anchovies
  • Sardines
  • Herring
  • Pacific mackerel
  • Tilapia
  • Catfish
  • Freshwater trout

Fish You Must Avoid When Pregnant

Some fish species contain a high level of mercury that can harm you and your baby during pregnancy. Here are some of them:

  • Shark
  • Marlin
  • Tilefish
  • Bigeye Tuna
  • King Mackerel
  • Swordfish
  • Orange Roughly

During pregnancy, it is also better to skip eating raw fish and meats such as sushi. But for those who badly want to have one when pregnant, look for cooked sushi variants instead.


To summarize, eating fish that has low to zero levels of mercury are beneficial for pregnant women.

Fish are good sources of protein, iron, omega-3 fatty acids, and Vitamin D that play vital roles in the development of the child and keeping the expecting mother healthy during pregnancy.

To avoid risks of having a bad stomach, it is also better to skip eating raw fish such as sushi when pregnant. Check out the best fish recipes that you can make with the fish that is safe for pregnant women.