Proper nutrition is always important, but even more so during pregnancy. One aspect of this healthy diet is fish – but misinformation causes many pregnant mothers to shy away from this food group. In reality, it is safe to consume between 8 and 12 ounces of most types of fish per week! Seafood makes a great source of protein, iron, and omega-3 fatty acids – all essential to a healthy pregnancy. The trick is knowing which fish you can enjoy and which you should avoid.

Check out this infographic for a breakdown:

Learn which fish is safe to eat during your pregnancy.

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Safe to eat 8-12 oz/week

  • Tilapia
  • Cod
  • Salmon
  • Crab
  • Shrimp
  • Sardines
  • Canned light tuna
  • Pollock Catfish

Safe to eat (up to 6 oz/week, as part of the total fish allowed)

  • Albacore or “white” tuna

Avoid (due to high methyl mercury content or food safety issues)

  • Sharko Swordfish
  • King Mackerel
  • Tilefish
  • Raw fish (including sushi, sashimi, ceviche and carpaccio) due to food poisoning risk
  • Refrigerated smoked seafood due to listeria risk

About UPMC Magee-Womens Hospital

For more than a century, UPMC Magee-Womens Hospital has provided high-quality medical care to women at all stages of life. Nationally recognized in gynecology by U.S. News & World Report, UPMC Magee is long renowned for its services to women and babies, but also offers a wide range of care to men as well. Nearly 10,000 babies are born each year at Magee, and the hospital’s NICU is one of the largest in the country. The U.S. Department of Health and Human Services recognizes Magee as a National Center of Excellence in Women’s Health, and the Magee-Womens Research Institute is the largest research institute in the U.S. devoted exclusively to women’s health and reproductive biology.