Fish that is safe in pregnancy: the NHS guidance

> This page summarises public guidance from the NHS. It is general information rather than medical advice. For advice about your own pregnancy, use the NHS website as your reference and speak to your midwife or GP.

The short answer

You can eat most fish during pregnancy, and the NHS says fish is good for you and your baby. The points to know are simple: oily fish is limited to no more than two portions a week, tuna has its own limit because of mercury, a few large fish should be avoided and raw shellfish should be avoided. Everything else, including most white fish and thoroughly cooked shellfish, is fine.

Fish you can eat

The NHS advises that white fish and most other fish are fine to eat in pregnancy, with no specific limit. These include:

• White fish: cod, haddock, plaice, sea bass, hake and coley.
• Cooked shellfish: prawns, crab, lobster, mussels and scallops, as long as they are thoroughly cooked.

Cold pre-cooked prawns are fine. Shellfish should be cooked through rather than eaten raw.

Fish to limit

• Oily fish: the NHS advises no more than two portions a week. Oily fish includes salmon, trout, mackerel, herring and sardines. A portion is around 140g cooked. This limit applies in pregnancy, when breastfeeding and when trying for a baby.
• Tuna: limit tuna because it has more mercury than most other fish. The NHS advises no more than two fresh tuna steaks a week (around 140g cooked or 170g raw each) or four medium-size cans (around 140g drained per can). Tuna does not count towards the oily fish limit, but it has this separate limit of its own.

Fish to avoid

• Shark, swordfish and marlin: the NHS advises avoiding these in pregnancy, because they can contain more mercury than other fish.
• Raw shellfish: avoid raw shellfish, such as raw oysters, as they carry a higher risk of food poisoning. Cooked shellfish is fine.

Raw fish dishes and smoked fish

For raw and lightly cooked fish dishes, follow NHS guidance, which advises that such fish should have been frozen first to reduce the risk from parasites. Cold-smoked and cured fish such as smoked salmon carry a small risk of listeria, so if you want to be cautious the NHS notes you can heat them until steaming. For anything you are unsure about, treat the NHS page as the reference.

Why oily fish is worth eating within the limit

Within the two-portion limit, oily fish is one of the reasons the NHS encourages fish in pregnancy: it provides omega 3, which supports your baby's development, along with protein and vitamin D. The guidance is about balance, keeping the benefits while staying under the mercury and pollutant limits.

How the counter can help

We cut to order and price by weight, so it is easy to buy a 140g portion to match the NHS oily fish portion size, and we fillet, skin and pin-bone by hand at no charge. If you are pregnant and want cooked shellfish or a white fish that suits the guidance, tell us and we will point you to it and make sure it is prepared for cooking through. Order at the counter or have it delivered.

Frequently asked questions

Can you eat fish when pregnant? Yes. The NHS says you can eat most fish in pregnancy and that fish is good for you and your baby. The exceptions are a few large fish to avoid, limits on oily fish and tuna and avoiding raw shellfish.

How much oily fish can you eat in pregnancy? The NHS advises no more than two portions of oily fish a week, where a portion is around 140g cooked. Oily fish includes salmon, trout, mackerel, herring and sardines.

How much tuna is safe in pregnancy? The NHS advises no more than two fresh tuna steaks a week, or four medium-size cans, because tuna has more mercury than most fish. Tuna is limited separately from the oily fish portions.

Which fish should you avoid in pregnancy? The NHS advises avoiding shark, swordfish and marlin because of mercury, and avoiding raw shellfish such as raw oysters because of the risk of food poisoning. Cooked shellfish is fine.

Can you eat prawns and other shellfish when pregnant? Yes, as long as they are thoroughly cooked. Cold pre-cooked prawns are fine. The NHS advises avoiding raw shellfish.

Is this medical advice? No. This is a general summary of public NHS guidance. For advice about your own pregnancy, check the NHS website and speak to your midwife or GP.

Featured photograph by PattayaPatrol, licensed CC BY-SA 4.0, via Wikimedia Commons.