Can You Eat Tuna While Pregnant?

Tuna is one of the most consumed seafood items in the United States. Whether you prefer tuna salad sandwiches, tuna casseroles, or tuna steaks, you might wonder if you can eat tuna while pregnant.

To answer this question, we spoke with nutritionists and OB-GYNs about the benefits and risks of eating tuna during pregnancy, along with safety tips to ensure you’re taking the best care of yourself and your baby.

Is It Safe to Eat Tuna While Pregnant?

Although mercury contamination is certainly a concern for pregnant people, it’s not recommended to abstain from all fish, including tuna, while you’re pregnant. The benefits of eating tuna outweigh the risks, as long as you choose fish with low mercury content, and eat it in limited amounts.

The amount of tuna that’s safe to consume during pregnancy depends on the type and your individual needs, says Rahaf Al Bochi, RDN, LD, founder of Olive Tree Nutrition.

Not sure what 4 ounces looks like? It’s approximately the size of your palm—that’s an easy way to see whether you’re having too much or not enough. 

Tuna must also be canned or fully cooked before consumption. Eating raw or undercooked animal products puts pregnant people at risk of being infected with listeria.

“If you’re not having canned tuna, you should always cook it to avoid bacteria and parasites that can make you sick,” says Bruce K. Young, MD, an internationally known leader and innovator in obstetrics and gynecology.

Which Types of Tuna Are Best?

Tuna often gets a bad rap when it comes to mercury, but there are multiple different types of tuna. For instance, canned light tuna, which is usually skipjack tuna, is safe and beneficial to eat during pregnancy, as long as you stick to no more than 12 ounces per week. Tuna sold in pouches is usually safe to consume in limited quantities as well.

“Light canned tuna will likely have the lowest mercury level of the various canned tunas available,” notes Jennifer Hanes MS, RDN, LD, a Texas-based registered dietitian nutritionist, and licensed dietitian. 

The FDA recommends no more than 4 ounces of albacore or yellowfin tuna each week. Big-eye tuna should be avoided during pregnancy because of its high mercury content.

In terms of other fish to avoid during pregnancy, Jones advises staying away from tilefish, shark, swordfish, and king mackerel. Additionally, expecting parents should be sure to stay away from raw and undercooked seafood, eggs, and meat. 

Benefits of Tuna During Pregnancy

Tuna has specific health benefits, particularly for pregnant individuals when consumed in moderation. Learn more about the benefits of tuna during pregnancy below.

Tuna provides important nutrition

“Tuna is a great source of protein and low in saturated fat,” says Heather Jones, MD, OB-GYN at Maiden Lane Medical in Brooklyn. It also contains vitamins and minerals including iron, vitamin D, and vitamin B12.

Tuna enhances your baby’s development

The Food and Drug Administration (FDA) recommends fish intake during pregnancy since moderate evidence has shown it can help a baby’s cognitive development. Al Bochi explains the omega-3 fatty acids in tuna are important for a baby’s brain and eye development.

Tuna provides iron during pregnancy

Eating tuna can provide the iron needed during pregnancy. Iron is an essential nutrient for both the expecting parent and the baby. Meanwhile, low iron can result in iron deficiency anemia, which increases the risk of fetal death and can cause many problems, including preeclampsia (pregnancy-related high blood pressure), fainting, and difficulty breathing.

Risks of Eating Tuna During Pregnancy

The most common risk associated with eating tuna fish during pregnancy is the potential for mercury poisoning. “Consuming excess tuna can cause elevated mercury levels in your bloodstream over a period of time,” says Jones. “Too much methylmercury can affect your child’s central nervous system, therefore interfering with the baby’s brain development.” 

According to Jones, high levels of mercury can be indicated by symptoms of insomnia, tremors, and memory loss, just to name a few. Contact your physician immediately for any of these symptoms.

Meanwhile, raw, smoked, or seared tuna also can lead to listeriosis, a rare but serious infection that can have dire consequences for an unborn baby. This infection could cause you to have a miscarriage—especially during the early part of pregnancy. Listeria can also lead to premature labor, low birth weight, serious developmental problems, and even infant death.

Is Tuna Safe For My Baby?

In general, tuna consumed during pregnancy is safe for your fetus. “As long as the guidelines are followed, there is no concern about the baby’s exposure to the tuna fish in their parent’s diet,” says Stephanie Hack, MD, OB-GYN and founder of Lady Parts Doctor. 

Tuna offers many beneficial macro and micronutrients to a growing baby, making it an important part of one’s diet, especially while pregnant, adds Jones. If you have any questions or concerns about what you’re eating, contact an OB-GYN or health care provider so they can help provide the resources and education necessary for you to make the best decisions during your pregnancy. 

Additional reporting by Elisa Cinelli.