If you love your fish curry and you’re now expecting, you may be wondering whether you should give it up. The good news: for most pregnant women, fish is not only safe, it is one of the better foods you can eat. The key is choosing the right kind, cooking it properly, and keeping to a sensible amount.
Quick Answer
Yes, you can eat fish during pregnancy, and in most cases you should. Aim for about two to three servings a week of low-mercury, fully cooked fish. Avoid a small group of high-mercury fish (like shark, swordfish and king mackerel), and never eat raw or undercooked fish such as sushi, sashimi or raw oysters. Done right, fish gives your baby nutrients that are hard to get elsewhere.
Why fish is good in pregnancy
Fish is one of the best natural sources of omega-3 fatty acids, especially DHA. DHA is a building block for your baby’s brain and eyes, and these develop rapidly through pregnancy and in early infancy. Getting enough DHA is linked with healthy brain and visual development.
Fish also gives you:
- High-quality protein that is easy to digest
- Iodine, important for your baby’s brain and thyroid development
- Vitamin D, which supports bones for both you and baby
- Vitamin B12 and selenium
Major obstetric bodies such as ACOG (American College of Obstetricians and Gynecologists), and Indian antenatal nutrition guidance, encourage pregnant women to include fish as part of a balanced diet, precisely because of these benefits. Cutting fish out entirely usually does more harm than good unless your doctor has advised it for a specific reason.
The mercury issue — fish to avoid vs safe
Some fish carry mercury, which they pick up from the water. In larger, longer-living predator fish, mercury builds up to higher levels. Too much mercury can harm a baby’s developing nervous system, which is why a few fish should be avoided in pregnancy.
The rule of thumb: bigger, predatory fish = more mercury; smaller fish = less.
| Avoid (high mercury) | Safe in moderation (low mercury) |
|---|---|
| Shark | Rohu |
| Swordfish | Catla |
| King mackerel | Pomfret |
| Marlin | Sardines |
| Tilefish | Indian mackerel (bangda) |
| Big-eye / large tuna | Tilapia |
| Rawas (Indian salmon) | |
| Prawns / shrimp (well cooked) |
A note on tuna: it sits in the middle. Avoid large fresh tuna steaks and big-eye tuna. Canned light tuna can be eaten in moderation (a small portion, not several times a week); canned white/albacore tuna is higher in mercury, so limit it more strictly. Hilsa (ilish) is a beloved fish that is oily and rich, so enjoy it in moderation rather than daily.
One important clarification for India: Indian mackerel (bangda) is a small, low-mercury fish and is safe to eat. This is different from king mackerel, a large predator fish that is high in mercury and should be avoided. Don’t skip bangda thinking it is the same thing.
Must be fully cooked
Whatever fish you choose, it must be cooked all the way through until it flakes easily and is opaque. This is non-negotiable in pregnancy.
Raw and undercooked fish and shellfish can carry harmful bacteria (including Listeria) and parasites. In pregnancy your immune defences are naturally lowered, and a listeria infection can lead to miscarriage, premature birth or serious illness in the newborn, even when you feel only mildly unwell yourself.
So during pregnancy, please skip:
- Sushi and sashimi made with raw fish
- Raw oysters, clams and mussels
- Smoked or cured fish (like cold-smoked salmon) unless it is cooked through in a dish
- Any fish that smells off or looks undercooked
Cooked sushi rolls (for example with cooked prawns) and thoroughly cooked shellfish are fine.
How much fish per week?
A good target is about two to three servings per week of low-mercury, cooked fish. One serving is roughly the size of your palm (around 100–150 grams).
This amount gives you plenty of DHA and protein while keeping your mercury intake low. The thing to watch is the type of fish, not eating fish in general, so as long as you stick to low-mercury, well-cooked choices, two or three servings a week is a healthy, safe range.
Indian context
You do not need imported or fancy fish to eat well in pregnancy. Many everyday Indian fish are excellent low-mercury choices:
- Freshwater fish like rohu and catla are widely available, affordable and low in mercury.
- Pomfret, sardines and Indian mackerel (bangda) are good coastal options, eaten in moderation.
- Prawns and shrimp are safe when bought fresh and cooked well, an important point in our humid climate where seafood spoils quickly. Buy from a clean, busy market, keep it cold, and cook it the same day.
- Tilapia and rawas (Indian salmon) are also reasonable choices.
If you live in a coastal region where fish is eaten daily, the same principles apply: favour the smaller fish, keep high-mercury predators off the plate, and make sure everything is fresh and properly cooked.
When to ask your doctor
Talk to your obstetrician if:
- You have a known fish or shellfish allergy — pregnancy is not the time to test it.
- You are vegetarian or simply do not eat fish. You can still get DHA from walnuts, flaxseeds, chia seeds and an algae-based (vegetarian) DHA supplement. Many doctors recommend a DHA supplement in this situation.
- You are unsure about a particular local fish or how often to eat it.
Your doctor can tailor this advice to your diet, region and pregnancy.
Frequently Asked Questions
Q: Which fish should I avoid during pregnancy?
A: Avoid high-mercury fish: shark, swordfish, king mackerel, marlin, tilefish and large/big-eye tuna. Also avoid all raw or undercooked fish, including sushi, sashimi and raw oysters.
Q: Can I eat prawns during pregnancy?
A: Yes. Prawns and shrimp are low in mercury and safe in pregnancy as long as they are fresh and fully cooked. Avoid raw or undercooked prawns.
Q: Is fish good for the baby’s brain?
A: Yes. The DHA (omega-3) in fish is a key building block for your baby’s developing brain and eyes, which is why doctors encourage low-mercury fish in pregnancy.
Q: Can I eat canned tuna while pregnant?
A: Canned light tuna can be eaten in moderation (a small portion, not several times a week). Avoid large fresh tuna steaks and big-eye tuna, which are higher in mercury.
Q: I am vegetarian. How do I get DHA without fish?
A: You can get omega-3s from walnuts, flaxseeds and chia seeds, and DHA from an algae-based vegetarian supplement. Ask your doctor whether a DHA supplement is right for you.
Still have questions about your pregnancy diet? You are not alone. Join the free Babynama WhatsApp community for expecting parents to ask questions and learn alongside other parents-to-be. Join here.
This article is for general information and is not a substitute for personalised medical advice. Always consult your obstetrician about your own pregnancy.