Pregnancy is a beautiful journey mostly focused on what food you consume based on cravings and moods. Everything you eat counts and affects your health and baby development. One of the most common questions among all is, “Can I eat tuna while pregnant?” Tuna is a popular fish that is full of nutrients and easily available in every market; most pregnant women show concern due to the mercury in tuna. All you need is proper understanding about the facts, guidelines, and safe limits, which can help you enjoy tuna in pregnancy without facing any side effects.
In this article, we will discuss in detail the nutritional profile of tuna, how tuna affects pregnancy, how you can consume it safely during pregnancy, which types of tuna you should avoid, and pregnancy-safe consumption tips.
What is Tuna Actually?
Before moving forward to the real question, let’s just first understand what tuna is. And what is its nutritional profile? Grilling: Tuna is a saltwater fish belonging to the mackerel family. Tuna can be easily found in all oceans: the Pacific and the ocean. Tuna is popular among people because of its flavor, which is rich in protein content. Some people eat by grilling, whereas some do canning and even serve it as raw in some dishes like sushi.
There are many varieties of tuna, such as skipjack, albacore, yellowfin, and bigeye tuna. Skipjack is considered a light tuna used mostly in Cannes. Albacore tuna is also known as white tuna; it is high in mercury. Yellowfin and bigeye tuna both can be found in sushi or fish steaks; however, their mercury levels are different.
Nutritional Profile of Tuna Fish
Tuna is full of nutrients like protein, fatty acids, vitamins, and minerals. All these nutrients are good for your health, especially in pregnancy.
- The high content of protein in tuna helps in baby development, like muscle and tissue repair.
- Tuna is rich in omega-3 fatty acids (EPA & DHA). These fats are very important during pregnancy, as they help in baby brain and eye development.
- Tuna also includes vitamin D, which helps in bone health. Vitamin B12 supports the formation of red blood cells, and niacin (B3) helps in boosting metabolism.
- Minerals like selenium, magnesium, and potassium are found in tuna fish, which is good for overall body function.
All these nutrients are essential during pregnancy; however, tuna’s mercury content remains the main concern in pregnancy.
Can I Eat Tuna While Pregnant? Understanding the Safety Guidelines
Besides the nutrition of tuna, many pregnant women have a question in mind: can I eat tuna while pregnant? Well, the answer is yes, you can safely eat tuna while pregnant as long as you follow recommended guidelines for eating tuna during pregnancy by health authorities such as the FDA and WHO. According to health authorities, pregnant women can eat tuna but in moderate amounts because of mercury levels in tuna.
Now the main question you have in mind is why mercury matters. Mercury is a natural metal found in oceans; fishes like tuna absorb it with time. It is not safe in pregnancy, as the mercury affects child development, especially the nervous system.
There are 3 types of tuna that have different mercury levels, and it can affect the pregnancy. The first one is canned light tuna, known as skipjack, as it is low in mercury and safe for pregnant women. The second one is albacore/white tuna; it is high in mercury and can be harmful during pregnancy if you don’t limit the consumption. The last one is bigeye tuna; it’s very high in mercury, so it’s better to avoid it in pregnancy. You can enjoy tuna if you choose the correct one within recommended limits.
How Much Tuna Is Safe During Pregnancy?
To stay safe from any kind of side effects while consuming tuna, it’s important to stick to a weekly limit provided by health authorities.
If we talk about Canned Light Tuna (Skipjack), well, you can easily eat this tuna in 2 to 3 servings per week since it’s low in mercury, so it’s the safest option for you.
If we talk about Albacore/White Tuna, well, you can eat it once a week, as it is high in mercury, so it’s better to eat it in moderate or lesser quantities.
If you want to eat tuna steak, then you can safely eat it one time in a week. Choose yellowfin or skipjack for steak, as bigeye is very high in mercury.
There are two types of tuna you should avoid during pregnancy. The first one on the list is bigeye tuna. It is commonly used in sushi and not recommended to pregnant women as it is high in mercury. Second is raw or undercooked tuna. Not recommended during pregnancy because it may contain bacteria and parasites.
Types of Tuna to Choose: Safe vs. Risky Options for Pregnant Women
Many moms search on the Internet for Can I eat without getting the fear it will harm my baby? The answer is totally based on what type of tuna you choose, as some are low in mercury, which is safe during pregnancy, and some are high in mercury, which you should avoid during pregnancy.
Safe tuna options include canned light tuna (skipjack), as it is low in mercury and recommended as safe by health authorities. You can easily consume it in weekly meals like sandwiches, salads, and wraps. Another safe option is skipjack tuna (fresh or frozen); it is also low in mercury and completely safe during pregnancy. You can consume them in a weekly meal like grilled or baked fillets.
Moderate-risk tuna options include Albacore / White Tuna. It’s high in mercury content, which is why it’s recommended to consume it in moderate quantity during pregnancy. You can eat it once a week. White tuna can be found in canned tuna or tuna steaks.
High-risk tuna options include yellowfin and bigeye tuna. It’s better to avoid them both during pregnancy, as they both are high in mercury levels and definitely not recommended during pregnancy.
Mercury in Tuna: What Every Expecting Mother Should Know
One of the main reasons pregnant women are afraid to eat tuna is its mercury content. Mercury is a natural metal found in the ocean that accumulates in large fish like tuna over time. Eating a fish that is high in mercury content can be bad during pregnancy, as it affects the baby’s nervous system development, brain growth, cognitive function, and motor skills. Many people have a question in mind: how does mercury build up? Well, larger fish like tuna feed on small fish for a lifetime.
- Skipjack (small tuna) → low mercury
- Albacore (medium) → moderate mercury
- Bigeye (large) → highest mercury.
According to health authorities, the recommended mercury during pregnancy isn’t more than 8–12 oz (2–3 servings) of low-mercury fish like skipjack per week. If you are consuming Albacore (medium) or Bigeye (large), the mercury level should be no more than 4 oz in a week.
Understanding mercury levels helps you enjoy tuna safely, without unnecessary fear.
Canned vs. Fresh Tuna: Which Is Safer for Pregnant Women?
Every tuna is different, like canned and fresh tuna; they do have different benefits and risks. Knowing the difference between them helps in deciding which one is good during pregnancy.
Canned Tuna: It is completely safe in pregnancy, as it is made from skipjack that is low in mercury levels, and the heat process kills all bacteria and parasites inside it. It is also less expensive as compared to other varieties. You can eat canned light tuna 2 to 3 times a week during pregnancy.
Canned Albacore/White Tuna: It is a safe option to eat during pregnancy, but only in a moderate amount, as it has a high mercury level as compared to skipjack. You can eat canned albacore once a week.
Fresh or Frozen Tuna: Both are full of nutrition; however, they are made from yellowfin, bigeye, or albacore, which have high mercury levels, so in order to consume them, first you need to check that they’re properly cooked, as it will destroy bacteria. Experts don’t recommend this variety of tuna to pregnant women.
Additionally, you can safely consume tuna if it is fresh. Make sure to avoid items like sushi, sashimi, or seared tuna, as they all are undercooked. Canned tuna is best during pregnancy, as it is the safest option as compared to all other options.
Tuna to Avoid During Pregnancy: Forms and Brands to Be Careful With
To make sure you don’t face any side effects after eating tuna, the first thing you need to do is avoid certain types of tuna during pregnancy.
1. Bigeye Tuna
Avoid this one, as it has an extreme mercury level, which is not safe for baby development and growth. Bigeye tuna are usually found in sushi or in any high-budget restaurant. Experts never recommend bigeye tuna in pregnancy.
2. Raw or Undercooked Tuna
This type of tuna is also restricted during pregnancy because raw or undercooked tuna may have bacteria on it. Raw or undercooked tuna is usually found in sushi (maguro, toro), sashimi, seared tuna, and poke bowls. If you eat raw fish in pregnancy, it can lead to the risk of bacteria like Listeria, Salmonella, and parasitic infections. All these bacteria are harmful during and result in complications.
3. High-Mercury Tuna Brands
Some high-class companies use albacore, bigeye, or yellowfin in their canned products. You can see the label; it will show names like White Tuna, Gourmet Tuna Steaks, and Premium Albacore. All these aren’t recommended during pregnancy, as they all are high in mercury. It is important to always read the label on the can before buying the fish.
4. Tuna Salads from Restaurants
Many restaurants make tuna salad; it contains an unknown tuna type, heavily processed mayo, and ingredients stored for long periods, which increases the risk of cross-contamination. It is advisable not to consume this salad at restaurants; however, you can make a safe one at home, as you control the ingredients.
Is Raw Tuna Safe During Pregnancy? (Sushi, Sashimi, Poke)
Many women love to eat sushi, and when they get pregnant and crave it, they always have a thought in mind: Can I eat tuna while pregnant if it’s raw or lightly cooked? Well, the short answer is no. Raw tuna, especially found in sushi, sashimi, poke bowls, or seared tuna, may contain bacteria that can be harmful during pregnancy. Some risks of eating raw tuna are as follows:
Bacterial Contamination: Since raw tuna didn’t undergo the heating or cooking process, there is a possibility it contains bacteria like Listeria monocytogenes, Salmonella, and Vibrio. All these bacteria are harmful during pregnancy and can even lead to miscarriage, stillbirth, and severe neonatal infection.
Parasitic Infections: Uncooked tuna can be a home to parasites like Anisakis, usually found in raw or undercooked fish. If you consume raw tuna during pregnancy, it can lead to gastrointestinal distress and complications.
Mercury Exposure: Raw tuna, especially bigeye or yellowfin, is very high in mercury levels as compared to other varieties. If you consume a fish that is high in mercury, it could negatively affect baby development.
How Often Can You Eat Tuna Based on Trimester?
The main concern with tuna is the mercury levels of the fish; on that basis, you can decide how many times you can eat tuna in a week or month during pregnancy. However, it also depends on which stage you are in pregnancy.
First Trimester: The first one is very critical for baby development and includes the brain and organs. It is better to eat tuna in a moderate quantity, like once a week, and go for low-mercury tuna like canned light tuna. Don’t consume any high-mercury-level tuna in this trimester.
Second Trimester: In this stage the baby continues rapid brain growth and development. You can increase intake of tuna (the low-mercury one) to like 2 to 3 times a week. Make sure to avoid raw and high-mercury tuna in this stage too.
Third Trimester: In this stage the baby’s nervous system and sensory development are in process. You can eat low-mercury tuna like 2 to 3 times in a week. Avoid high-mercury or raw tuna.
The type of tuna is important, especially when you consume it in a trimester. It is advisable to avoid eating tuna at any restaurant, and even when you buy cans, make sure you read labels and buy canned light tuna only. Avoid eating raw or undercooked tuna, mostly found in sushi and salami.
Health Benefits of Eating Tuna During Pregnancy
Tuna is rich in many nutrients that are essential for both mother and baby during pregnancy. If you include a safe type of tuna in your diet during pregnancy, it can lead to many health benefits.
1. High-Quality Protein: Tuna is rich in protein content, which plays an important role in a baby’s function development, like fetal tissue and muscle development. Tuna provides full protein with zero fats.
2. Omega-3 Fatty Acids: Tuna is rich in omega-3 fatty acids like DHA and EPA, which play an important role in baby brain and eye development. The omega-3 also supports heart health.
3. Vitamins and Minerals: Tuna is rich in both vitamin D and B12. These vitamins play an important role in supporting bone health and preventing babies from anemia. It also supports overall nerve functions. Tuna also contains selenium, which works as an antioxidant and supports thyroid function.
4. Low Calorie, Nutrient-Dense: Tuna is a good option during pregnancy, as it is high in nutrients and low in calories, which helps in keeping the weight stable during pregnancy.
Detailed Benefits of Omega-3 During Pregnancy (Backed by Research)
Tuna contains omega-3 fatty acids, especially DHA. It is considered the most important nutrient in tuna you can consume during pregnancy. According to recent studies, DHA is important for neuronal growth, cognitive function, and visual acuity in babies. The omega-3 fatty acids in tuna reduce the risk of preterm labor and also improve gestational issues.
The omega-3 found in tuna can reduce the risk of prenatal and postpartum depression in women during pregnancy.
Omega-3 also supports heart health by regulating cholesterol and triglycerides.
According to a 2018 study published in Nutrients, pregnant women consuming 2–3 servings of low-mercury fish weekly had improved neonatal cognitive scores compared to women consuming less fish.
Risks of Eating Too Much Tuna During Pregnancy
Some varieties of tuna are completely safe to consume during pregnancy; if tuna is high in mercury, it can be risky to consume during pregnancy.
1. Mercury Poisoning: If you consume tuna that is high in mercury, it can lead to defects in the fetal brain and damage nervous system development. After consuming high-level mercury fish during pregnancy, you may face symptoms like cognitive delays and motor skill deficits.
2. Nutrient Imbalance: If you consume too much tuna, it will make you full, and you may avoid other essential nutrition-based food items like fruits, vegetables, and other protein sources.
3. Food Safety Risks: if you consume a large amount of tuna, especially the one that is raw or undercooked, it could lead to severe bacterial infections.
Safe Practices
- Eat low-mercury tuna like canned light tuna 2-3 times in a week.
- Avoid or limit the consumption of high-mercury-level tuna like albacore/white tuna. You can eat it once a month.
- Avoid raw or undercooked tuna, like sushi, salami, or tuna salad.
What to Do After Eating Too Much Tuna in Pregnancy?
If you accidentally eat too much tuna during pregnancy, it can be concerning, as many tuna are high in mercury.
The first thing you need to do is stay calm. Don’t panic, as a single instance of eating too much tuna won’t cause any harm, as the mercury reacts when you eat the fish on a daily basis and continuously.
Now with a calm mind notice how your body reacts, meaning if you face any symptoms like fatigue, numbness, or tingling. The possibility of these symptoms is very low, as they are rare in such cases.
If you face any symptoms from above, then immediately visit your healthcare provider.
After consuming too much tuna, make sure to avoid high-mercury food items. Add low-mercury foods like salmon, cod, tilapia, sardines, and trout to your diet at least for a week. Include food items like fruits, vegetables, and whole grains that are rich in nutrients. This will support overall health.
If you consumed a large amount of tuna that is high in mercury, then discuss with your doctor about the pros and cons or what to eat in your diet for some days; the doctor will guide you better.
Best Ways to have Tuna Safely While Pregnant
Preparing tuna properly is important to get full nutrition and reduce the risk of bacteria, parasites, and mercury. Following are some ideas to cook tuna safely.
1. Fully Cook Tuna
The first thing you need to do is cook tuna till it reaches a temperature of 63°C. Make sure to heat it at a high temperature; avoid medium-rare or seared. Some common cooking methods include grilling, baking, steaming, or poaching.
2. Avoid Raw Tuna
Avoid food items that contain raw fish or undercooked tuna, like sushi, sashimi, and poke bowls.
3. Use Hygienic Practices
Hygiene plays an important role when it comes to pregnancy, so make sure to wash your hands, gloves, knife, and area after handling raw tuna. Keep tuna in the refrigerator at room temperature below 40°F / 4°C.
4. Portion Control
Try to eat tuna in portions, like 2–3 times a week; make sure the tuna is the canned light one. You can also eat other tuna varieties once a week.
How to Choose Pregnancy-Safe Tuna at the Grocery Store?
Choosing the right tuna is important, especially when you are pregnant. The first thing you need to do is check the label on the can. If it says “canned light tuna” or “skipjack tuna,” then you can buy it, but if “white tuna,” “albacore,” “yellowfin,” or “gourmet” is written on the label, then avoid it, as that variety is high in mercury, which isn’t a good option in pregnancy.
Some canned tuna has the BPA in the label line, so make sure to go for the brand labels that are BPA-free. The main reason is BPA includes chemicals.
The last thing you need to check on the label is whether the tuna is wild-caught or farmed. The main reason is wild one is lower in pollutants as compared to farmed.
Avoid tuna that are processed highly and have artificial flavors, as they may contain high sodium, which is bad in pregnancy.
If you are buying a fresh or frozen tuna steak, then make sure it is properly cooked before consuming.
Can I Eat Tuna Sandwiches or Tuna Salad While Pregnant?
Yes, you can eat tuna sandwiches and salad while pregnant, but it’s important to ensure that both of these items are made from low-mercury tuna and with proper hygiene.
Guidelines for Safe Tuna Sandwiches
Use canned light tuna like skipjack, as it is low in mercury. Avoid or limit consumption of albacore/white tuna. For more nutrition, you can add fresh vegetables like lettuce, cucumber, and tomato.
Guidelines for Safe Tuna Salad
For salad dressing, make sure the mayonnaise and yogurt are freshly made. Avoid ready-made salads found in restaurants, as you don’t know what type of tuna is used in them or how long the salad has been made.
Add food items in the salad that are rich in protein and fiber, like boiled eggs, beans, or whole-grain bread, for full nutrition.
Try to make both tuna salad and sandwiches at home, as it will give you control over what to do or not. You will also know what type of tuna both items contain.
Also Read: Can You Eat Takis While Pregnant? Safety Guide for Expecting Moms
Recipes: Pregnancy-Safe Tuna Meals
Following are some easy, safe, and nutritious tuna recipes for pregnant women:
1. Baked Lemon Herb Tuna
For this recipe you need ingredients including 1 can of light tuna (skipjack), 1 tbsp olive oil, lemon juice, garlic, and herbs (parsley and thyme).
To make baked lemon herb tuna first, Preheat oven to 375°F (190°C), then mix tuna with olive oil, lemon, and herbs. Put it in the oven for 15 minutes. Lastly, Serve tuna with steamed vegetables or brown rice.
2. Tuna and Quinoa Salad
For this recipe you need ingredients including 1 can of light tuna, 1 cup of cooked quinoa, cherry tomatoes, cucumber, bell peppers, olive oil, and lemon dressing.
To make tuna and quinoa salad, all you need to do is mix quinoa with vegetables, add drained tuna, and toss with dressing, then serve chilled or at room temperature.
3. Tuna Veggie Wrap
For this recipe you need ingredients including 1 can of light tuna, a whole-grain wrap, lettuce, shredded carrots, avocado, and low-fat yogurt dressing.
To make a tuna veggie wrap, all you need to do is mix tuna with yogurt dressing, then spread it on a wrap and layer vegetables last. Roll tightly and slice.
4. Tuna-Stuffed Bell Peppers
For this recipe you need ingredients including 1 can of light tuna, 2 bell peppers, ½ cup of cooked rice or couscous, and spices like paprika, black pepper, and herbs.
To make Tuna Stuffed Bell Peppers, all you need to do is preheat the oven to 375°F (190°C) and then mix tuna with rice and all spices. Stuff the mixture into the halved bell pepper and then bake for 20 minutes.
Tuna Allergy or Sensitivity During Pregnancy
While tuna is safe for most pregnant women however it is not necessary every food suits everyone. Some women face issues like allergic reactions or sensitivities. The reactions can range from mild digestive discomfort to some serious immune issues.
Mild allergic reactions include nausea, bloating, and mild stomach cramps. Mid allergic reactions include hives, rash, itching and severe reactions which are rare include swelling on lips or throat, difficulty in breathing and dizziness.
The reason why some women face these reactions and sensitivity is that in pregnancy the hormonal changes that take place make the digestive system sensitive and weak, so when you consume something that triggers the digestive system, you may face issues like allergic reactions.
After facing any allergic reaction, I mentioned stopping eating tuna immediately and consulting your doctor at the earliest. Include alternatives to tuna fish like salmon, sardines, and fortified eggs so you can get full protein and omega-3s.
Common Mistakes Pregnant Women Make with Tuna
Following are some common mistakes most pregnant women make when they consume tuna.
Some women eat food items that include undercooked and raw tuna, like sushi, sashimi, and seared tuna. All the raw fish items contain bacteria, and unknown mercury levels lead to complications in pregnancy.
Eating tuna varieties like albacore, yellowfin, or bigeye in an excessive amount. Since they are high in mercury, they can make pregnancy complicated. Most women eat them because they don’t check canned tuna labels.
Some women face severe health issues in pregnancy because they consume tuna multiple times in a week.
Some pregnant women may consume multiple cans or large tuna steaks in one sitting, which exceeds safety limits.
Some women consume tuna at restaurants as salad and steak dishes without knowing the mercury level of the tuna used in them.
Some women completely rely on tuna for the whole trimester; this is not something that is beneficial for baby growth. It’s best to also include other low-mercury fish like salmon, trout, or sardines. It’s in your diet.
What Health Authorities Say About Eating Tuna During Pregnancy
According to the FDA (Food and Drug Administration), pregnant women can safely enjoy eating tuna during pregnancy; however, they should focus on the consumption, like eating 8–12 oz of low-mercury tuna in a week. If you want to eat Albacore/white tuna, then you can surely eat it in moderate quantities, like 4 oz in a week, because they are high to medium in mercury. Avoid bigeye tuna, as it’s high in mercury.
According to the EPA (Environmental Protection Agency), tuna emphasizes mercury exposure risks. Pregnant women should choose tuna and other seafood that is low in mercury to support fetal neurological development.
According to ACOG (American College of Obstetricians and Gynecologists), the intake of tuna in moderate quantity during pregnancy is completely safe. The fatty acids in tuna help in baby brain and eye development.
Tuna Consumption for Breastfeeding Mothers
If you consume tuna while breastfeeding and you aren’t sure if it is safe to eat it or not, then let me tell you moderate tuna consumption is generally safe for breastfeeding mothers; however, you have to take some precautions.
The first thing you need to do is choose a tuna that is low in mercury, like canned light tuna (skipjack). Avoid consuming albacore/white tuna and bigeye tuna because of high mercury levels.
Avoiding tuna that is high in mercury is important because it passes into breast milk, which later affects baby nervous system development.
So eating tuna is completely fine if it is the low-mercury one; you can add tuna into daily meals like salads, sandwiches, or cooked fillets. If you get bored, go for other low-mercury fish like salmon, sardines, or trout. Remember moderation is the key; eat tuna 2-3 times in low portions per week to avoid side effects.
Tuna Safety Checklist for Pregnant Women
- Check the mercury level of tuna on the label; always go for the safest option, like canned light tuna (skipjack), as it is low in mercury.
- Choose cooked and canned tuna; always avoid tuna that’s raw and uncooked, mostly found in sushi, sashimi, and seared tuna.
- Focus on portion size, like 4 oz per serving and 2–3 servings of low-mercury tuna weekly.
- Always store remaining tuna in the refrigerator below the temperature of 4°C.
- Do a proper hygiene check, like washing your hands and cleaning utensils, before handling tuna.
- Don’t rely on tuna. Rotate your meal by adding other low-mercury fish that contain omega-3.
- Stop consuming tuna if you face any allergic reaction like a rash,contain swelling, or nausea.
Healthy Seafood Alternatives to Tuna During Pregnancy
Following are some good alternatives to tuna if you want to go for:
While tuna is nutritious, variety is important. Here are safe, low-mercury seafood alternatives for pregnant women:
The first one on the list is salmon, as it is rich in the omega fatty acid DHA and has low mercury content. You can consume it by baking it, grilling it, or poaching it.
The second alternative is sardines, as they are high in omega-3s and calcium. You can safely eat it 2 to 3 times in a week. Mostly people eat it in salads and sandwiches.
The third alternative is trout, as it is low in mercury and high in protein. Many pregnant women eat it safely in pregnancy.
The fourth alternative is herring or anchovies. They are small in size and low in mercury, making them the best option during pregnancy. People use it in pasta, salads, and fish wraps.
The last alternative is catfish and tilapia. They both have mild flavors, are low in mercury, and are easy to cook. These fishes are considered the best source of protein without mercury risk.
Is Leftover Tuna Safe in Pregnancy?
Leftover tuna is completely safe during pregnancy if you handle it properly because if you store it improperly and make mistakes while reheating it, it leads to risks.
Store the remaining tuna in the refrigerator 2 hours after cooking or even opening a sealed can.
Make sure the temperature is below 40°F (4°C).
Don’t store tuna for a long time before consumption. Eat it in 1 to 2 days after refrigerating.
Reheat tuna at a high temperature of 165°F (74°C) before eating.
Make sure not to leave tuna for hours at room temperature. Don’t overheat it, which means multiple times in a day. Avoid leftover tuna salad that has been kept for more than 2 days.
Real Women Reviews: Can I Eat Tuna While Pregnant?
Most women found tuna is completely safe during pregnancy if taken in moderate amounts. However, they stay alert when choosing the mercury and the type of tuna.
Below are the types of experiences real moms commonly share:
1. I ate canned light tuna occasionally—no issues at all.
2. I avoided albacore (white) tuna because of the mercury.
3. Tuna gave me heartburn during pregnancy.
4. Tuna was one of the only things I could tolerate in the first trimester.
5. I ate tuna once in a while just to be safe.
Also Read: Can I Eat hot Cheetos While Pregnant? A Complete Guide
Conclusion
In conclusion of Can you eat tuna while pregnant? The answer is yes, you can safely consume tuna during pregnancy; all you need to do is choose the right type of tuna and do portion control. Most doctors recommended going for canned light tuna, as it is low in mercury and a safe option in pregnancy. This light tuna contains nutrients like protein, omega-3s, and vitamins that help in baby part development like eyes and brain.
Many pregnant women share the reviews that they didn’t face any severe symptoms while eating tuna in a moderate amount. Avoid high-mercury varieties of tuna like albacore, ahi, or bigeye tuna. In the end I would say it can be a healthy and safe part of a pregnancy diet when you follow recommended guidelines, choose low-mercury options, and listen to your body.
Frequently Asked Questions About Eating Tuna While Pregnant
1. Is it safe to eat tuna while pregnant?
Yes, it is safe to eat tuna during pregnancy, but in moderate quantity, and choose the tuna that is low in mercury, like canned light tuna.
2. How much tuna can a pregnant woman safely eat per week?
According to the recommended guide, you can eat tuna 2–3 servings (8–12 ounces) per week.
3. Can I eat albacore (white) tuna during pregnancy?
Yes, but in small quantities, as it is high in mercury. You can eat 6 ounces per week.
4. Is canned tuna safer than fresh tuna?
Yes, it is because canned light tuna has low mercury as compared to fresh or albacore tuna.
5. Can pregnant women eat raw tuna in sushi or sashimi?
No, because sushi and sashimi are made from raw tuna, which isn’t recommended during pregnancy due to direct interaction with bacteria and parasites.
6. Does tuna have too much mercury for pregnancy?
All types of tuna contain mercury; however, it’s different in levels. For example, light tuna is lower in mercury levels, which makes it safe in controlled portions during pregnancy.
7. Are tuna sandwiches safe during pregnancy?
Yes, it is completely safe if you made it at home with canned light tuna and fresh, properly stored ingredients.
8. What type of tuna should I avoid while pregnant?
Avoid tuna types that are high in mercury and have a possibility of bacteria, so avoid bigeye tuna and raw or undercooked tuna.
9. Can eating tuna harm my baby?
Too much mercury can affect the baby’s brain development, which is why serving limits matter.
10. What are safe seafood alternatives to tuna during pregnancy?
Good low-mercury options include salmon, sardines, trout, tilapia, and shrimp.
Medical Disclaimer
This article is just for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet, exercise routine, or healthcare plan.
