Can I eat salmon while pregnant?
Cooked salmon is generally safe and highly recommended during pregnancy.
Emily · mom-to-be
Grounded in ACOG, FDA & NHS guidance
Mama, you'll be happy to know that salmon is actually a fantastic choice during pregnancy! It's a low-mercury fish, packed with wonderful nutrients like omega-3 fatty acids (especially DHA), protein, iron, and zinc, all of which are so important for your baby's brain, eye, and nervous system development.
The U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA), along with the Dietary Guidelines for Americans, recommend that pregnant individuals consume 8 to 12 ounces (about 2 to 3 servings) of low-mercury seafood like salmon per week. However, the NHS advises limiting oily fish like salmon to no more than two portions a week due to potential pollutants.
The key is to make sure your salmon is fully cooked to an internal temperature of 145°F (63°C) to prevent any harmful bacteria or parasites. This means avoiding raw or undercooked salmon, including sushi with raw salmon, and refrigerated smoked salmon unless it's been cooked until steaming hot.
Always check with your OB for personalized advice, mama.
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This is guidance, held gently — not medical advice.
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