Can I Eat Cooked low-mercury fish While Pregnant?
Generally safeGeneral guidance from FDA/EPA. Please always check with your provider.
Good news here: cooked, low-mercury fish is not just safe, it's one of the best foods you can eat for your baby's growth.
Why
Fish like salmon, shrimp, cod, tilapia, catfish, pollock, and sardines are low in mercury and rich in protein and omega-3 fatty acids that support your baby's brain and eye development. The FDA actually encourages pregnant people to eat fish, recommending 8 to 12 ounces (about 2 to 3 servings) of low-mercury fish each week.
How to enjoy it safely
Cook fish to an internal temperature of 145F, until it flakes easily and looks opaque. Spreading your 2 to 3 servings across the week and varying the types gives you steady nutrition while keeping mercury low.
When to ask your provider
Ask your Garden OB/GYN provider if you want help building a weekly fish plan or have questions about omega-3 supplements.
More foods that are generally safe
This page is for general education and is not medical advice. It summarizes guidance from FDA/EPA, which can change, and individual situations vary, so please confirm with your Garden OB/GYN provider.
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