Seafood choices
Fish, Mercury, Pregnancy and Breastfeeding
Fish can contribute protein, iodine, vitamin D and omega-3 fats during pregnancy and breastfeeding. The goal is not to avoid all seafood; it is to choose lower-mercury species and use the official category chart.
The species name matters
“Tuna” is not one mercury category. Canned light tuna and albacore/white tuna appear in different categories, while bigeye tuna is a choice to avoid. Similar-sounding fish may also differ. Check the exact market name against the current FDA/EPA chart instead of relying on broad rules.
Cooking does not remove mercury
Mercury accumulates in fish tissue; baking, grilling or draining does not reliably remove it. Cooking is still essential for controlling microbes and parasites. During pregnancy, avoid raw or undercooked seafood and use safe internal-temperature guidance.
Make the weekly pattern easy
Rotate choices such as salmon, shrimp, pollock, sardines, tilapia or trout when they fit the current Best Choices list and local advice. Spread servings across the week if that feels better. If you eat one Good Choice, follow the chart’s weekly limit rather than adding multiple other servings without checking.
Locally caught fish
Mercury and other contaminants can vary by waterway. Look for state, provincial, tribal or local advisories. When no advice is available, the FDA/EPA chart gives specific instructions for self-caught fish; verify the latest wording before eating the catch.
Children and serving sizes
The same chart includes smaller portions for children. A four-ounce adult serving is not automatically a child serving. Use age-appropriate amounts and continue to check bones, preparation and choking risk.
If you ate a higher-mercury fish
One meal is not a reason to panic. Mercury risk relates to exposure over time. Choose lower-mercury fish in the following weeks and discuss repeated exposure, occupational exposure or unusual symptoms with prenatal care or poison-control professionals.
Benefits without perfection
Frozen and canned options can be nutritious and economical. Compare sodium when relevant, choose preparations you tolerate, and pair seafood with grains, potatoes, beans, vegetables or fruit for a satisfying meal.
Sources and editorial note
Written by the GetMacros.net editorial team from the cited guidance. Educational only; it cannot diagnose a condition or replace prenatal care.