🐟 Seafood - Pregnancy Safety

84 seafood items checked for pregnancy safety

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Large predatory fish with high mercury (~0.600 ppm); also carries ciguatera toxin risk in tropical waters.

🚫 Avoid

High mercury (0.689 ppm); the only tuna variety FDA says pregnant women should completely avoid.

🚫 Avoid

Often mislabeled as 'white tuna' in sushi; contains indigestible wax esters causing severe digestive issues. Avoid.

🚫 Avoid

Cured raw salmon not cooked by heat; carries Listeria risk similar to cold-smoked salmon. Avoid in pregnancy.

🚫 Avoid

Very high mercury (0.730 ppm); large predatory mackerel. FDA advises pregnant women to avoid.

🚫 Avoid

High mercury billfish (0.485 ppm); avoid during pregnancy and breastfeeding.

🚫 Avoid

High mercury deep-sea fish (0.571 ppm); can live 150+ years and accumulates mercury. Avoid in pregnancy.

🚫 Avoid

philadelphia roll

Contains cold-smoked salmon (lox) and cream cheese; the lox carries Listeria risk. Avoid during pregnancy.

🚫 Avoid

Contains multiple types of raw fish draped over a California roll; avoid due to raw fish risk in pregnancy.

🚫 Avoid

Raw oysters may contain Vibrio bacteria and norovirus; can cause severe foodborne illness during pregnancy.

🚫 Avoid

Low mercury but raw fish poses Listeria and parasite risks; FDA advises pregnant women to avoid all raw fish.

🚫 Avoid

Low mercury but typically served raw (uni) in sushi; avoid due to raw seafood pathogen risk during pregnancy.

🚫 Avoid

Very high mercury (0.979 ppm); apex predator with extreme mercury accumulation. Avoid during pregnancy.

🚫 Avoid

spicy tuna roll

Contains raw tuna with moderate mercury plus raw fish pathogen risk; avoid during pregnancy.

🚫 Avoid

Very high mercury (0.995 ppm); one of the highest mercury fish. FDA advises pregnant women to avoid entirely.

🚫 Avoid

Gulf of Mexico tilefish has the highest mercury of any commercial fish (1.123 ppm). Avoid during pregnancy.

🚫 Avoid

Raw tuna with moderate-high mercury (0.354 ppm) plus raw fish pathogen risk. Double reason to avoid in pregnancy.

🚫 Avoid

Moderate mercury (0.368 ppm); may also contain PCB contaminants. Limit during pregnancy.

⚠️ Caution

canned tuna (albacore/white)

Albacore tuna has higher mercury levels than light tuna; the FDA recommends limiting to 1 serving per week during pregnancy.

⚠️ Caution

Moderate mercury freshwater fish (0.110 ppm); FDA classifies as a 'Good Choice'.

⚠️ Caution

Usually contains cooked eel (unagi) and avocado; safe if all fish is cooked. Avoid if any raw fish is included.

⚠️ Caution

Moderate mercury (~0.180 ppm); always served cooked (grilled unagi) in sushi so no raw fish risk.

⚠️ Caution

Eel (unagi) is always served cooked/grilled; moderate mercury (~0.180 ppm). A safer sushi option for pregnancy.

⚠️ Caution

Higher-end moderate mercury (0.448 ppm); large reef fish that should be limited during pregnancy.

⚠️ Caution

Moderate mercury (0.241 ppm); popular large flatfish. Limit to one serving per week during pregnancy.

⚠️ Caution

kippered herring

Low mercury herring but may be cold-smoked; heat until steaming before eating during pregnancy.

⚠️ Caution

Moderate mercury (0.178 ppm); safe at one serving per week during pregnancy.

⚠️ Caution

Moderate mercury (0.161 ppm); known as 'poor man's lobster' for its firm texture. Limit in pregnancy.

⚠️ Caution

Predatory freshwater fish with moderate mercury (~0.300 ppm); check local consumption advisories.

⚠️ Caution

Moderate mercury Pacific fish (0.180 ppm); FDA classifies as a 'Good Choice' at 1 serving per week.

⚠️ Caution

Rich in omega-3s but moderate mercury (0.361 ppm); also called black cod. Limit during pregnancy.

⚠️ Caution

Chilean sea bass has moderate mercury (0.354 ppm); black sea bass is lower. Limit during pregnancy.

⚠️ Caution

Moderate mercury reef fish (0.166 ppm); limit to one serving per week during pregnancy.

⚠️ Caution

spanish mackerel

Moderate mercury (0.182-0.454 ppm depending on region); Gulf of Mexico variety higher than South Atlantic.

⚠️ Caution

Moderate mercury (0.219 ppm); freshwater-caught may also have PCB contamination. Check local advisories.

⚠️ Caution

Yellowfin/ahi tuna has moderate mercury (0.354 ppm); cook thoroughly and limit during pregnancy.

⚠️ Caution

Freshwater predator with moderate mercury (~0.280 ppm); varies greatly by lake. Check local fish advisories.

⚠️ Caution

Popular sushi fish (hamachi) with moderate mercury (~0.200 ppm); farmed has lower mercury than wild.

⚠️ Caution

Very low mercury marine mollusk (0.030 ppm); safe when cooked during pregnancy.

✅ Safe

Small fish that are low in mercury and safe during pregnancy; typically consumed canned or in sauces which are fully cooked/preserved.

✅ Safe

Cold-water fish related to salmon with very low mercury (~0.050 ppm); excellent pregnancy choice.

✅ Safe

atlantic mackerel

Low mercury (0.050 ppm); excellent omega-3 source. Not to be confused with king mackerel which is high mercury.

✅ Safe

Low mercury farmed fish (~0.070 ppm); good source of omega-3s and safe for pregnancy.

✅ Safe

Low mercury Mediterranean sea bass (~0.100 ppm); farmed branzino is safe for regular pregnancy consumption.

✅ Safe

Fried squid with very low mercury (0.024 ppm); fully cooked and safe during pregnancy.

✅ Safe

Very low mercury (0.014 ppm); affordable source of omega-3s and calcium from the soft bones.

✅ Safe

canned tuna (light)

Light canned tuna (skipjack) is lower in mercury and safe during pregnancy; the FDA recommends 2-3 servings per week of low-mercury fish.

✅ Safe

Low-mercury fish on the FDA's 'Best Choices' list for pregnancy; safe when cooked to 145°F (63°C).

✅ Safe

Safe during pregnancy when thoroughly cooked until shells open; shells that remain closed should be discarded.

✅ Safe

Popular mild white fish with low mercury (0.111 ppm); good lean protein source for pregnancy.

✅ Safe

Low mercury marine mollusk (0.030 ppm); must be thoroughly cooked during pregnancy.

✅ Safe

Low-mercury shellfish that is safe during pregnancy when thoroughly cooked.

✅ Safe

Low-mercury shellfish that is safe and nutritious during pregnancy when thoroughly cooked; good source of protein and omega-3s.

✅ Safe

Very low mercury freshwater crustacean (0.033 ppm); safe when fully cooked during pregnancy.

✅ Safe

Low mercury Pacific crab (0.065 ppm); safe for regular pregnancy consumption when fully cooked.

✅ Safe

Deep-fried fish (usually cod or haddock) is fully cooked; safe during pregnancy. High in calories.

✅ Safe

Usually made from pollock or cod (very low mercury); safe when fully cooked. A pregnancy-friendly option.

✅ Safe

Low mercury flatfish (0.056 ppm); mild flavor and safe for regular consumption during pregnancy.

✅ Safe

Low mercury white fish (0.055 ppm); commonly used in fish and chips. Safe for regular consumption.

✅ Safe

Low mercury fish in the cod family (0.079 ppm); safe for regular pregnancy consumption.

✅ Safe

Low mercury oily fish (0.078 ppm); high in omega-3s and vitamin D. FDA 'Best Choice' for pregnancy.

✅ Safe

imitation crab (surimi)

Made from cooked pollock fish that is pasteurized; safe during pregnancy and commonly used in California rolls.

✅ Safe

Low mercury shellfish (0.060 ppm); safe for regular consumption when fully cooked.

✅ Safe

lobster (cooked)

Low to moderate mercury; safe during pregnancy when cooked to 145°F (63°C). The FDA lists it as a 'Good Choice' (1 serving per week).

✅ Safe

mussels (cooked)

Safe during pregnancy when thoroughly cooked until shells open; discard any that don't open during cooking.

✅ Safe

Low mercury (0.030 ppm); safe when thoroughly cooked during pregnancy.

✅ Safe

Low mercury fish (0.121 ppm); FDA classifies as a 'Best Choice' for pregnancy.

✅ Safe

Very low mercury (0.031 ppm); the fish used in most fish sticks and imitation crab products.

✅ Safe

Low mercury warm-water fish (~0.100 ppm); safe for regular pregnancy consumption.

✅ Safe

Very low mercury (0.009 ppm); essentially the same as shrimp. Safe when cooked during pregnancy.

✅ Safe

salmon (cooked)

Excellent omega-3 source with very low mercury (0.022 ppm); one of the best fish choices for pregnancy. FDA recommends 2-3 servings per week.

✅ Safe

Low-mercury, high-omega-3 fish safe during pregnancy; canned sardines are cooked during processing. An excellent source of calcium (with bones).

✅ Safe

scallops (cooked)

Low-mercury shellfish safe during pregnancy when cooked to 145°F (63°C); should be opaque and firm when done.

✅ Safe

Very small fish with very low mercury (0.020 ppm); safe for pregnancy.

✅ Safe

Very low mercury crustacean (0.050 ppm); safe and nutritious during pregnancy.

✅ Safe

soft-shell crab

Low mercury (0.065 ppm); always served fully cooked (fried). Safe during pregnancy.

✅ Safe

Low mercury flatfish (0.056 ppm); mild and easy to digest, good choice for pregnancy.

✅ Safe

Low mercury (0.024 ppm); safe when cooked (calamari). Good source of protein and selenium.

✅ Safe

Very low mercury farmed catfish (0.015 ppm); inexpensive white fish safe for pregnancy.

✅ Safe

Low-mercury fish safe during pregnancy; on the FDA's 'Best Choices' list. Cook to 145°F (63°C).

✅ Safe

Low mercury freshwater fish (0.071 ppm); farmed rainbow trout is an excellent source of omega-3s.

✅ Safe

No fish involved; typically contains cucumber, avocado, carrot. Safe for pregnancy.

✅ Safe

Low mercury freshwater fish (0.089 ppm); FDA classifies as a 'Best Choice' for pregnancy.

✅ Safe

Low mercury white fish (0.051 ppm); affordable and safe for regular pregnancy consumption.

✅ Safe

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