Eating seafood during pregnancy

Eating seafood while pregnant is good for your health and the development of your baby. You can eat most types of fish and shellfish when you're pregnant or breastfeeding - there are just a few types you need to limit or avoid.

Pregnancy is an important time for the mother to consider carefully what she eats for a safe and healthy pregnancy and to also ensure the best chance of growth for her baby - and fish and shellfish should play an important role in the mother's diet.

During pregnancy there is an increased need for essential fatty acids - for the mother, the placenta and the baby, particularly in the third trimester. Omega-3, found in a wide range of seafood, is an important source of these essential fatty acids.

The British medical journal, Lancet, showed that fish is an extremely important substance to have during pregnancy. Children whose mothers ate fish during their pregnancy had a "higher intelligence quotient" than those who didn't eat fish. This is largely due to the omega-3 fatty acids.

Q&A about eating seafood while pregnant:

How much fish should I eat while pregnant?
What species do I need to limit or exclude?
Can I eat shellfish, such as prawns, while pregnant?
Can I eat smoked fish, such as smoked mackerel, while pregnant?
Is it safe to eat seafood at a restaurant while pregnant?
Is it OK to eat sushi when I'm pregnant?

How much fish should I eat while pregnant?
There is no need to limit the amount of white fish or shellfish you eat when you're trying for a baby or pregnant, apart from shark and marlin. The Government Food Standards Authority recommends that you eat at least two portions of fish each week, one of which should be oil-rich (to help you obtain healthy Omega-3 fatty acids).

What species do I need to limit or exclude?
When you're pregnant or planning to get pregnant, you shouldn't eat shark, swordfish or marlin. You should also limit the amount of tuna you eat to no more than two tuna steaks (weighing about 140g when cooked, or 170g raw) or four medium-size cans of tuna a week (with a drained weight of about 140g per can).

This is because these fish contain more mercury than other types of fish. The amount of mercury we get from food isn't harmful for most people, but if you take in high levels of mercury when you're pregnant this could affect your baby's developing nervous system. When you're breastfeeding you don't need to avoid shark, swordfish or marlin, or limit the amount of tinned tuna you eat.

When you're pregnant, you should generally avoid having more than two portions of oily fish a week, such as salmon, trout, mackerel and herring, because it can contain pollutants such as dioxins and PCBs (polychlorinated biphenyls).

Remember that fresh tuna is an oily fish, so if you eat two fresh tuna steaks in one week, you shouldn't eat any other oily fish that week. Tinned tuna doesn't count as oily fish, so you can eat this on top of the maximum of two portions of oily fish (as long as it's not fresh tuna or swordfish). But remember not to eat more than four medium-sized cans of tinned tuna a week when you're pregnant or trying to get pregnant.

Can I eat shellfish, such as prawns, while pregnant?
Absolutely. Shellfish is safe to eat while pregnant as long as it's well cooked, according to the UK Food Standards Agency. Shellfish is an important and healthy protein, high in omega 3 fatty acids which are important for the development of your baby's brain, eyes and nervous system, as well as other nutrients and low in saturated fat.  There is no need for pregnant women to miss out on shellfish, as long as they take care it is thoroughly cooked.  Good ideas for healthy recipes include crabcakes or a quick prawn stirfry.

Can I eat smoked fish, such as smoked mackerel, while pregnant?
Yes. Smoked fish is cured and not "raw" so it's safe to eat while pregnant, according to the Food Standards Agency. Some countries advise pregnant women not to eat smoked fish because of the risk of listeria but in the UK the risk is very low.  Oily fish, such as mackerel, sardines, herring, pilchards, and salmon, is a fantastic food for pregnant women and rich in essential fats such as omega 3, which are fundamental for your baby's brain, nervous system and eye development.

The Government recommends eating two portions of seafood a week, one of which should be oil rich fish. Try flaking heated smoked mackerel into rice and adding hard boiled egg and chives for a quick kedgeree or adding it to a baked potato for lunch with a dollop of crème fraiche.

Is it safe to eat seafood at a restaurant while pregnant?
Yes.  Seafood is safe to eat while pregnant as long as it's well cooked or cured, according to the UK Food Standards Agency.  In the UK, restaurants must comply with strict hygiene and cooking standards but if you want extra reassurance you could always inform the staff that you would like special care to be taken that the seafood is cooked through. Seafood is an important and healthy protein, high in omega 3 fatty acids which are important for the development of your baby's brain, eyes and nervous system, as well as other nutrients and low in saturated fat.

Is it OK to eat sushi when I'm pregnant?
It's fine to eat sushi, and other dishes made with raw fish, when you're pregnant as long as the fish used to make it has been frozen first. This is because occasionally fish contains small worms called parasites, which could make you ill. Freezing kills the worms and makes raw fish safe to eat.

Sushi sold in shops or restaurants, whether it's ready-made or made in the shop, should be fine to eat. This is because the raw fish the shop uses to make sushi must have been frozen at minus 20°C for at least 24 hours.

If you make your own sushi at home, freeze the fish for at least 24 hours before using it.  Some raw fish used to make sushi, such as smoked salmon, doesn't need to be frozen before it's used. This is because smoking kills any worms in the fish. Other methods, such as salting or pickling, are also used to make raw foods safe to eat.