Can You Eat Salmon While Pregnant? Safety Guidelines and Benefits

If you’re pregnant and craving salmon, you’ll be pleased to know that this popular fish is not only safe but highly recommended during pregnancy. Salmon is one of the best seafood choices for expecting mothers, offering exceptional nutritional benefits with minimal mercury risk. However, understanding proper serving sizes, preparation methods, and safety guidelines is essential for maximizing benefits while protecting your baby’s development.

Is Salmon Safe During Pregnancy?

Yes, salmon is considered one of the safest and most nutritious fish options for pregnant women. Unlike large predatory fish that accumulate high levels of mercury, salmon is a low-mercury fish that provides essential nutrients crucial for fetal development. Health organizations including the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) specifically list salmon as a “best choice” for pregnant women.

Salmon contains minimal mercury because it’s lower on the food chain and has a relatively short lifespan compared to large predatory species. This makes it an excellent protein source that you can enjoy regularly throughout your pregnancy without worry.

Nutritional Benefits of Salmon During Pregnancy

Salmon offers a powerhouse of nutrients that support both maternal health and fetal development:

Omega-3 Fatty Acids

Salmon is exceptionally rich in omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These essential fats play critical roles in your baby’s brain and eye development. Research suggests that adequate omega-3 intake during pregnancy may contribute to improved cognitive function, better vision, and enhanced neurological development in children.

High-Quality Protein

A 3-ounce serving of salmon provides approximately 17-22 grams of complete protein, containing all essential amino acids necessary for your baby’s growth and cell development. Protein needs increase during pregnancy, and salmon offers an easily digestible, nutrient-dense option to meet these requirements.

Essential Vitamins and Minerals

Salmon is an excellent source of several vital nutrients for pregnancy:

• Vitamin D: Supports calcium absorption, bone development, and immune function
• Vitamin B12: Essential for red blood cell formation and neurological development
• Selenium: Acts as an antioxidant and supports thyroid function
• Iron: Helps prevent anemia and supports increased blood volume during pregnancy
• Iodine: Crucial for thyroid hormone production and brain development

How Much Salmon Can You Eat While Pregnant?

The FDA and EPA recommend that pregnant women consume 8 to 12 ounces (approximately 2 to 3 servings) of low-mercury fish per week. Salmon falls into the “best choices” category, meaning you can safely eat 2 to 3 servings weekly without concern.

One serving equals approximately 4 ounces of cooked fish (about the size of a deck of cards). This recommended amount allows you to gain the nutritional benefits while staying well below any potential mercury risk threshold.

Can You Eat Salmon More Than Three Times a Week?

While salmon is low in mercury, it’s generally advisable to stick to the recommended guidelines and vary your protein sources. Eating a diverse diet ensures you receive a broad spectrum of nutrients while minimizing potential exposure to any contaminants that might be present in any single food source.

Types of Salmon: Which Are Safest During Pregnancy?

All varieties of salmon are considered safe during pregnancy when properly cooked. However, there are some differences to consider:

Wild-Caught Salmon

Wild salmon species including Sockeye, Coho, Pink, and Chinook are excellent choices. They typically contain higher levels of omega-3 fatty acids and have minimal contaminant concerns. Wild Alaskan salmon is particularly prized for its nutritional profile and sustainability.

Farm-Raised Salmon

Farm-raised Atlantic salmon is also safe during pregnancy. While farmed salmon may contain slightly different nutrient ratios and potentially higher levels of certain environmental contaminants like PCBs, the levels are still considered safe for consumption within recommended serving sizes. Choose reputable brands that follow strict farming practices.

Canned Salmon

Canned salmon is a convenient, affordable, and safe option during pregnancy. It provides the same nutritional benefits as fresh salmon and is fully cooked, eliminating any food safety concerns. Look for options with bones included, as they provide additional calcium.

How to Safely Prepare Salmon During Pregnancy

Proper preparation is crucial to ensure salmon is safe for consumption during pregnancy:

Cooking Temperature Requirements

Salmon must be cooked to an internal temperature of 145°F (63°C). At this temperature, the fish should be opaque throughout and flake easily with a fork. The flesh should appear milky white or pink (depending on the variety) with no translucent or raw-looking areas.

Safe Cooking Methods

• Baking: Bake at 375-400°F for 12-15 minutes per inch of thickness
• Grilling: Cook over medium-high heat for 4-6 minutes per side
• Pan-searing: Sear in a hot pan for 3-4 minutes per side
• Poaching: Simmer gently in liquid until fully cooked
• Steaming: Steam for 4-6 minutes per half-inch of thickness

Storage and Handling Guidelines

Practice food safety when handling raw salmon:

• Purchase salmon from reputable sources and check for freshness
• Keep raw salmon refrigerated at 40°F or below and use within 1-2 days
• Store cooked salmon in the refrigerator for up to 3 days
• Freeze fresh salmon if not using immediately (safe for up to 3 months)
• Wash hands, utensils, and surfaces after handling raw fish
• Never leave salmon at room temperature for more than 2 hours

What Types of Salmon to Avoid During Pregnancy

While cooked salmon is safe, certain preparations should be avoided during pregnancy:

Raw or Undercooked Salmon

Avoid all raw or undercooked salmon preparations, including:

• Salmon sushi and sashimi
• Salmon tartare or crudo
• Lox (cold-smoked salmon)
• Gravlax (cured salmon)
• Rare or medium-rare cooked salmon

Raw and undercooked fish can harbor harmful bacteria like Listeria, Salmonella, and parasites that pose serious risks during pregnancy. These pathogens can cause foodborne illness that may lead to miscarriage, premature delivery, or serious illness in newborns.

Hot-Smoked Salmon

Hot-smoked salmon that has been fully cooked to 145°F is generally safe. However, if you’re unsure about the preparation method or if the product is shelf-stable and doesn’t require refrigeration, it’s best to heat it until steaming hot before consumption or avoid it altogether.

Signs of Mercury Exposure and When to Be Concerned

While salmon is low in mercury, it’s helpful to understand mercury concerns during pregnancy. Mercury accumulates in the bloodstream over time and can interfere with fetal brain and nervous system development.

Symptoms of high mercury exposure may include:

• Numbness or tingling in extremities
• Memory problems or difficulty concentrating
• Vision or hearing changes
• Muscle weakness or coordination problems

If you experience any concerning symptoms or have questions about mercury exposure, contact your healthcare provider immediately. However, remember that eating recommended amounts of low-mercury fish like salmon poses no risk and is actually beneficial for pregnancy.

Delicious and Nutritious Salmon Recipes for Pregnancy

Here are some pregnancy-safe ways to enjoy salmon:

Simple Baked Salmon

Season salmon fillets with lemon, herbs, and a drizzle of olive oil. Bake at 375°F for 12-15 minutes until fully cooked. Serve with roasted vegetables and quinoa for a complete meal.

Salmon Salad

Use canned or leftover cooked salmon mixed with Greek yogurt or avocado, diced celery, and fresh dill. Serve on whole grain bread or over mixed greens.

Teriyaki Salmon Bowl

Prepare a homemade teriyaki glaze (reduce sodium if managing blood pressure), bake salmon, and serve over brown rice with steamed broccoli and edamame.

Salmon Patties

Mix canned salmon with eggs, whole wheat breadcrumbs, and seasonings. Form into patties and pan-fry until golden brown on both sides and heated through.

Alternatives If You Don’t Like Salmon

If salmon isn’t appealing to you, other low-mercury fish options during pregnancy include:

• Sardines (also high in omega-3s)
• Anchovies
• Herring
• Freshwater trout
• Atlantic and Pacific mackerel (not King mackerel)
• Pollock
• Catfish
• Tilapia
• Cod
• Shrimp

If you cannot or choose not to eat fish, discuss omega-3 supplementation with your healthcare provider. Many prenatal vitamins include DHA, or your provider may recommend a separate fish oil or algae-based omega-3 supplement.

Common Questions About Eating Salmon During Pregnancy

Can I Eat Salmon Skin While Pregnant?

Yes, properly cooked salmon skin is safe and nutritious during pregnancy. The skin contains omega-3 fatty acids and adds flavor when crisped. Ensure it’s thoroughly cooked and sourced from quality fish.

Is Smoked Salmon Safe During Pregnancy?

Cold-smoked salmon (lox) should be avoided during pregnancy due to Listeria risk. Hot-smoked salmon that has been fully cooked is safer, but heat it until steaming before eating to eliminate any potential bacteria.

Can I Eat Salmon Roe (Fish Eggs) While Pregnant?

Pasteurized salmon roe is generally safe during pregnancy, but unpasteurized roe should be avoided due to potential bacterial contamination. When in doubt, skip it or consult your healthcare provider.

Does Freezing Salmon Make It Safer?

Freezing kills potential parasites but does not eliminate bacteria. You still need to cook frozen (then thawed) salmon to 145°F before eating during pregnancy.

What If I Accidentally Ate Raw Salmon While Pregnant?

If you accidentally consumed raw salmon, don’t panic. Monitor yourself for symptoms of foodborne illness including fever, nausea, vomiting, diarrhea, or flu-like symptoms. Contact your healthcare provider if you develop any concerning symptoms or simply need reassurance.

The Bottom Line: Enjoying Salmon Safely During Pregnancy

Salmon is not only safe but highly beneficial during pregnancy when properly prepared and consumed within recommended guidelines. Its exceptional nutritional profile—particularly its omega-3 fatty acid content—makes it one of the best food choices for supporting your baby’s brain development and overall growth.

Key takeaways for eating salmon during pregnancy:

• Salmon is a low-mercury fish and a “best choice” for pregnant women
• Aim for 2-3 servings (8-12 ounces) of salmon per week
• Always cook salmon to an internal temperature of 145°F
• Avoid raw, undercooked, or cold-smoked salmon preparations
• Choose wild-caught or responsibly farmed salmon from reputable sources
• Enjoy variety in your protein sources for optimal nutrition

As with any dietary concerns during pregnancy, consult your healthcare provider if you have specific questions about incorporating salmon into your prenatal diet, especially if you have allergies, dietary restrictions, or specific health conditions that may require modified recommendations.

Sources:

• FDA – Advice About Eating Fish
• EPA – Fish and Shellfish Advisories and Safe Eating Guidelines
• American College of Obstetricians and Gynecologists – Nutrition During Pregnancy
• March of Dimes – Fish and Shellfish During Pregnancy
• CDC – Eating Fish: What Pregnant Women and Parents Should Know