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Pregnancy can feel like a bit of a minefield, especially when it comes to what you can and can’t have, whether that’s skincare, beauty and most importantly, food. If you’re pregnant there will be certain foods that are perfectly safe to eat, like pineapple, or that you either need to avoid or cut down on, and tuna is one of them. Tuna’s a great source of protein, low in calories and contains lots of good nutrients that will benefit your pregnancy, but as with everything, it’s all about eating in moderation and too much of it could harm your baby. Here we take a look at what the experts say about eating tuna while pregnant, including whether it’s safe and how much of it you’re actually allowed. Is tuna safe to eat during pregnancy?In short the answer is yes, however only in moderation. While there’s certain fish you need to cut out of your diet, such as smoked fish, like smoked salmon and trout, tuna is perfectly fine to have, but you’ll just need to keep an eye on how much of it you eat. The NHS advises to eat no more than two tuna steaks per week (this is around 140g cooked or 170g raw) or four medium-sized cans of tuna (around 140g when drained) per week. While both are safe to eat within the above guidelines (so don’t be afraid to add some to your pasta or sandwiches), fresh tuna will be better for you than canned tuna, as this contains fewer omega-3 fatty acids. Why? The reason why you can’t eat too much tuna during your pregnancy is because of its mercury levels. Tuna contains one of the highest levels of mercury which, if you eat too much of, can be harmful to your unborn baby, damaging their brain and the development of their nervous system. As well as tuna, what other fish do I need to cut down on during pregnancy?Fish to avoid completely during your pregnancy include: • Swordfish • Marlin • Shark • Raw shellfish Again, these fish also contain high levels of mercury, whereas raw shellfish can contain harmful bacteria, toxins or viruses and give you food poisoning. Fish safe to eat during pregnancy• Cooked fish and seafood (give
this Mediterranean baked fish recipe a go) Just so you know, whilst we may receive a commission or other compensation from the links on this website, we never allow this to influence product selections - read why you should trust us If you're unsure about whether it's safe to eat seafood during your pregnancy, you're not alone. Understand the guidelines for pregnancy and fish. By Mayo Clinic StaffPregnancy nutrition can be confusing, especially when it comes to seafood guidelines. Here's help understanding the facts. What are the pros and cons of eating seafood during pregnancy?Seafood, which includes fish and shellfish, can be a great source of protein, iron and zinc — crucial nutrients for your baby's growth and development. The omega-3 fatty acids in many fish, including docosahexaenoic acid (DHA), also can promote your baby's brain development. But some types of seafood — particularly large, predatory fish such as shark, swordfish, king mackerel and tilefish — can contain high levels of mercury. Although the mercury in seafood isn't a concern for most adults, special precautions apply if you're pregnant or planning to become pregnant. If you regularly eat fish high in mercury, the substance can accumulate in your bloodstream over time. Too much mercury in your bloodstream could damage your baby's developing brain and nervous system. How much seafood is recommended?The Food and Drug Administration (FDA), the Environmental Protection Agency (EPA) and the 2015-2020 Dietary Guidelines for Americans recommend that pregnant women eat at least 8 ounces and up to 12 ounces (340 grams) of a variety of seafood lower in mercury a week. That's about two to three servings. What's safe to eat?Eat a variety of seafood that's low in mercury and high in omega-3 fatty acids, such as:
Other safe choices include:
However, limit white (albacore) tuna and tuna steaks to 6 ounces (170 grams) a week. Are there other guidelines for seafood during pregnancy?Consider these precautions:
Are there other ways to get omega-3 fatty acids?Beyond seafood, other sources of omega-3 fatty acids include:
Keep in mind that researchers haven't yet determined whether supplements can promote fetal brain development. While pregnant women can get omega-3 fatty acids from many sources, most experts recommend eating seafood for this purpose. Though mercury can harm a developing baby's brain, eating average amounts of seafood containing low levels of mercury during pregnancy hasn't been shown to cause problems. And the omega-3 fatty acids in many types of fish can promote a baby's healthy cognitive development. As long as you avoid fish known to be high in mercury or contaminated with pollutants, seafood can be a regular part of your healthy-eating plan during pregnancy. Dec. 08, 2021
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. Can pregnant people eat canned tuna?Yes. Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish.
How much tuna can you eat pregnant?Experts recommend that you eat no more than the following each week: four medium-sized cans of tuna (with a drained weight of 140g, or 5oz, per can) OR. two fresh tuna steaks (weighing about 170g, or 6oz, raw or 140g when cooked)
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Is it safe to eat tuna fish while pregnant
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