Can I eat cooked salmon while pregnant?
Cooked salmon is a safe and beneficial choice during pregnancy.
Emily · mom-to-be
Grounded in ACOG, FDA & NHS guidance
Absolutely, mama! Cooked salmon is not only considered safe but is actually a "best choice" for pregnant individuals by authoritative guidelines like the FDA, EPA, ACOG, and Mayo Clinic. It's packed with essential nutrients like protein, iron, zinc, and especially omega-3 fatty acids (DHA), which are vital for your baby's brain and eye development.
The key is to ensure your salmon is thoroughly cooked to an internal temperature of 145°F (63°C), so it flakes easily and appears opaque throughout, to eliminate any risk of harmful bacteria or parasites. The guidelines recommend enjoying 8 to 12 ounces (about 2-3 servings) of low-mercury fish like salmon per week. However, you should avoid raw or cold-smoked salmon (like lox) unless it's heated until steaming hot in a cooked dish, due to the risk of Listeria.
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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