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Comparison · Pregnancy Smart

Low-mercury fish alternatives to swordfish during pregnancy

Assigned clinical reviewerMichael Yuzefovich· MD, FACOGDraft · pending clinical reviewUpdated

How do the options compare?

Options are compared on ACOG or MotherToBaby endorsement, size and quality of pregnancy-specific studies, dosing predictability, time-to-effect, and side-effect profile: the same axes an obstetric clinician would use.

OptionStudied pregnancy doseGuideline supportNotes
Salmon2 to 3 total weekly seafood servings from Best ChoicesLower-mercury Best ChoiceCook thoroughly and vary seafood choices.
ShrimpCounts toward the 8 to 12 ounce weekly targetLower-mercury Best ChoiceCook until flesh is opaque and firm.
Canned light tunaCounts as a Best Choice servingLower-mercury Best ChoiceDifferent mercury guidance applies to albacore tuna.
Albacore tunaOne four-ounce serving in a week, with no other fish that weekGood ChoiceIt is not interchangeable with canned light tuna.
  • FDA and EPA classify salmon, shrimp, pollock, catfish, and canned light tuna among Best Choices and advise 2 to 3 four-ounce servings weekly for people who are pregnant. 1
  • The FDA and EPA advice places swordfish, shark, king mackerel, and tilefish from the Gulf of Mexico in the Choices to Avoid category because of higher mercury levels. 2
  • Locally caught fish need advice specific to the water body and species. EPA directs anglers to state, territorial, and Tribal advisories because local contamination can differ from the national commercial-fish chart. 3
  • MotherToBaby explains that large, long-lived, predatory fish tend to have more methylmercury and that cooking lowers infection risk but does not lower methylmercury levels. 4
  • FDA identifies protein, omega-3 fats, iodine, choline, and other nutrients in fish as useful during pregnancy. Lower-mercury choices preserve those nutritional benefits; people who do not eat fish can meet nutrient needs through other suitable foods. 1

Which option makes sense?

A comparison can include options that should be avoided or considered only in specific circumstances. Please consult your healthcare provider about the findings and cautions that apply to you.

Disclosure: Pregnancy Smart is a supplement maker. The options compared above sit outside our own product line; this page describes their pregnancy evidence on its own merits.

Frequently asked questions

What fish can I eat instead of swordfish while pregnant?

Choose salmon, shrimp, pollock, catfish, cod, or canned light tuna from lower-mercury lists. FDA and EPA advice supports 2 to 3 servings weekly from Best Choices, with each serving about 4 ounces.

What fish should pregnant women avoid?

Avoid swordfish, shark, king mackerel, and tilefish from the Gulf of Mexico because they are high-mercury Choices to Avoid. Bigeye tuna, marlin, and orange roughy are also on the high-mercury list.

How much fish can I eat per week while pregnant?

FDA and EPA advice supports 8 to 12 ounces weekly, usually 2 to 3 four-ounce servings, from Best Choices. If you choose a Good Choice such as albacore tuna, follow its one-serving weekly limit.

Is canned tuna safe during pregnancy?

Canned light tuna is a Best Choice and can count toward the 2 to 3 weekly servings. Albacore, or white tuna, is a Good Choice: have one four-ounce serving that week and no other fish that week.

Is salmon safe during pregnancy?

Salmon is a lower-mercury Best Choice and can be included in the weekly 8 to 12 ounce seafood target. Cook it to a safe internal temperature and follow local advisories for locally caught fish.

What if I already ate swordfish before checking the pregnancy advice?

FDA advises choosing lower-mercury fish going forward after eating a fish from Choices to Avoid. One meal does not establish an individual outcome. Tell your prenatal clinician about repeated high-mercury fish intake so the species, portions, and pattern can be reviewed.

Can I eat tuna steak while pregnant?

Tuna steak is not automatically equivalent to canned light tuna. Species and mercury category matter, so identify whether it is bigeye, albacore, or another tuna and follow the FDA category and serving limit.

Does cooking fish remove mercury?

Cooking can reduce bacteria and parasite risk, but MotherToBaby explains that cooking does not lower methylmercury in fish. Choose a lower-mercury species first, then cook seafood thoroughly for food safety.

Related in the library

References

  1. Questions & Answers from the FDA/EPA Advice about Eating Fish for Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 to 11 Years | FDA

    FDA · https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-those-who-might-become-or-are-pregnant-or

  2. Advice about Eating Fish | FDA

    FDA · https://www.fda.gov/food/consumers/advice-about-eating-fish

  3. Should I Be Concerned about Eating Fish and Shellfish?

    EPA · https://www.epa.gov/choose-fish-and-shellfish-wisely/should-i-be-concerned-about-eating-fish-and-shellfish

  4. Methylmercury in Fish - MotherToBaby | Fact Sheets - NCBI Bookshelf

    MotherToBaby · https://www.ncbi.nlm.nih.gov/books/NBK582836/

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.