GUIDE
Salmon During Pregnancy
Published on ·Updated on
YES — salmon is one of the best fish choices during pregnancy.
Low in mercury and packed with omega-3 fatty acids that support your baby's brain development. Cook to 145°F and enjoy 2-3 servings per week.
Be prepared from day one
The Short Answer
Salmon is not just safe during pregnancy — it's one of the best foods you can eat. The FDA puts salmon in its "Best Choices" category for the lowest mercury levels, and it's one of the richest sources of DHA omega-3 fatty acids, which are critical for your baby's brain and eye development.
Cook salmon to an internal temperature of 145°F (the flesh should be opaque and flake easily with a fork). You can safely enjoy 2-3 servings per week. The one exception: avoid raw salmon (sushi, sashimi) and cold-smoked salmon (lox) due to parasite and listeria risks.
For a complete overview, see our complete food safety guide.
Safe Salmon Options
- Baked or grilled salmon — cooked to 145°F internal temperature
- Pan-seared salmon — fully cooked through the center
- Canned salmon — commercially processed, safe, and affordable
- Hot-smoked salmon — has a flaky, fully cooked texture
- Salmon in cooked sushi rolls — safe when the fish is cooked
- Salmon in soups, chowders, and casseroles — fully cooked during preparation
Salmon is in the FDA's 'Best Choices' category for lowest mercury.
What to Avoid
- Raw salmon sushi or sashimi — risk of parasites and bacteria
- Cold-smoked salmon (lox, nova) — not fully cooked, listeria risk
- Undercooked salmon — center should be opaque, not translucent
- Salmon from waters with known contamination — check local advisories
These guidelines are based on FDA and ACOG recommendations.
Why Salmon Is a Top Pregnancy Food
Salmon stands out among pregnancy foods for several reasons. It's one of the best dietary sources of DHA (docosahexaenoic acid), an omega-3 fatty acid that plays a crucial role in fetal brain and retinal development. A 4-ounce serving of salmon provides about 1,200-2,400mg of omega-3s, including 500-1,500mg of DHA — well above the 200-300mg of DHA per day recommended for pregnant women.
Mercury-wise, salmon averages just 0.022 ppm — among the lowest of any fish. For comparison, swordfish averages 0.995 ppm and bigeye tuna 0.689 ppm. You would have to eat an enormous amount of salmon to approach concerning mercury levels.
Salmon also provides high-quality protein (about 25 grams per 4-ounce serving), vitamin D, selenium, and B vitamins. Vitamin D is particularly important during pregnancy for calcium absorption and bone development, and many pregnant women are deficient.
For a complete breakdown of mercury levels across fish species, see our mercury in fish pregnancy guide.
Tips for Safe Eating
Cook salmon to 145°F. The easiest way to check: the flesh should be opaque throughout and flake easily with a fork. If the center is still translucent, it needs more time. A food thermometer takes the guesswork out entirely.
Canned salmon is a budget-friendly option that's just as nutritious as fresh. It's already cooked during canning and typically includes soft, edible bones that are an excellent calcium source. Use it in salmon patties, salads, or pasta.
When buying fresh salmon, look for bright, moist flesh that springs back when pressed. It should smell clean and oceanic, not fishy. Cook within 1-2 days of purchase, or freeze for later use.
Pair salmon with other nutrient-dense pregnancy foods for balanced meals: leafy greens for folate, sweet potatoes for vitamin A, and whole grains for fiber and B vitamins. For more meal ideas, see our pregnancy meal plan and best foods for pregnancy guide.
Other excellent low-mercury seafood choices include shrimp and cooked sushi rolls.
Related Guides
Sources
- U.S. Food and Drug Administration (FDA) — Advice about eating fish for pregnant people
- American College of Obstetricians and Gynecologists (ACOG) — Nutrition during pregnancy
- Centers for Disease Control and Prevention (CDC) — Foods to avoid during pregnancy
- March of Dimes — Foods to avoid or limit during pregnancy
This guide is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider with any questions about your pregnancy.
Frequently asked questions
- Is wild or farmed salmon better during pregnancy?
- Both wild and farmed salmon are safe and nutritious during pregnancy. Wild salmon tends to be slightly lower in contaminants and higher in certain nutrients, while farmed salmon often has higher total omega-3 content. Both are in the FDA's 'Best Choices' category. Choose whichever fits your budget and preference.
- Can I eat smoked salmon while pregnant?
- Cold-smoked salmon (like lox or nova) carries a listeria risk because it's not fully cooked. It's safest to avoid it during pregnancy, or only eat it in a cooked dish (like a baked casserole). Hot-smoked salmon, which has a flaky, cooked texture, is generally considered safe.
- How much salmon can I eat per week while pregnant?
- The FDA recommends 2-3 servings (8-12 ounces) of low-mercury fish per week during pregnancy. Salmon is in the 'Best Choices' category, so you can eat it multiple times per week as part of that total. A typical serving is 4 ounces.
- Can I eat salmon sushi while pregnant?
- Raw salmon sushi and sashimi should be avoided during pregnancy due to parasite and bacteria risks. However, cooked salmon sushi rolls are safe. Ask the restaurant to confirm the salmon is cooked, not raw.
