Can you eat salmon while pregnant?

Key points

• Cooked salmon is a lower-mercury fish that the FDA lists as a best choice for pregnant people.
• Raw, undercooked, and some cold-smoked salmon carry a higher risk of foodborne illness.
• Ask your doctor or midwife how much fish fits your own situation.

Why salmon is often recommended

Fish can give you protein, omega-3 fats, and other nutrients that support a growing baby. The FDA groups salmon with fish that are lower in mercury, which is a metal that can harm a developing nervous system.

The FDA says pregnant people can eat about 2 to 3 servings a week of “Best Choice” fish, and salmon is on that list. A serving is about 4 ounces cooked.

What is generally OK vs. what needs care

• Generally OK: Salmon that is fully cooked, with an internal temperature of 145°F, and flakes easily with a fork.
• Needs extra care: Raw salmon, such as sushi or sashimi, and undercooked salmon. These can carry bacteria and parasites.
• Needs extra care: Refrigerated smoked salmon, such as lox or some deli-style salmon. The FDA advises pregnant people to avoid it unless it is cooked into a hot dish, like a casserole or pasta bake, because it can carry Listeria.
• Canned salmon: Canned salmon is generally considered a lower-mercury option, but check the label for how it was processed.

Practical tips

• Cook salmon until it is opaque and flakes easily, or use a food thermometer to check for 145°F.
• If you are eating out, ask whether the salmon is fully cooked before ordering.
• Keep cooked salmon in the fridge and eat leftovers promptly, as food safety guidance recommends.
• Many providers suggest varying your fish choices, so you get a mix of nutrients and keep mercury exposure lower.

If you already ate salmon that may not have been fully cooked

Many people eat sushi or smoked salmon during pregnancy without problems, and the risk from one meal is usually low. Still, it helps to know the warning signs of a foodborne illness, like Listeria, which can show up days or weeks later.

Many providers suggest mentioning what you ate at your next visit so they can decide whether any follow-up is needed.

When to contact your provider

Contact your provider right away if you have a fever, chills, muscle aches, a stiff neck, diarrhea, or vomiting after eating raw or undercooked fish or smoked seafood. Seek care quickly for any bleeding, severe pain, or decreased baby movement.

Questions people ask

More questions people ask

Sources