Is Tuna Safe During Pregnancy?

If you’re currently expecting, then it’s safe to say you probably have lots of questions about what to do and what not to do during pregnancy—particularly when it comes to what foods are safe to eat while pregnant.

One such common question pops up about eating tuna during pregnancy, which is one of the most consumed fish in the United States. Whether that’s a tuna salad sandwich, tuna casserole, or tuna steak, the craving for tuna doesn’t stop for many people even during pregnancy. 

That said, there’s been a debate for years over whether or not you can eat tuna while pregnant. To get to the bottom of this, we spoke with nutritionists and OB-GYNs about the benefits and risks of eating tuna during pregnancy, along with safety tips to be sure you're taking the best care of yourself and your baby.

Benefits of Tuna During Pregnancy

As with many foods, tuna fish has specific health benefits, particularly for pregnant individuals when consumed in moderation. “There are multiple health benefits of consuming fish during pregnancy that contribute to overall heart health,” says Heather Jones, MD, OB-GYN at Maiden Lane Medical in Brooklyn. “Tuna is a great source of protein, low in saturated fat and omega-3 fatty acids, which can help your child's growth and brain 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. Rahaf Al Bochi, RDN, LD, founder of Olive Tree Nutrition, explains the omega 3 fatty acids in tuna are vital for baby’s brain and eye development, in addition to overall health with vitamins and minerals including iron, vitamin D, and vitamin B12.

If you don’t eat fish often, Jenna Flanagan, OB-GYN and medical advisor at Flo suggests that you may want to consider taking a DHA supplement to aid in neuronal development. That said, be sure to discuss all vitamins and supplements with an OB-GYN or health care provider first.

Risks of Eating Tuna During Pregnancy

The most common risk associated with eating tuna fish during pregnancy is the potential of 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. You’ll want to contract your physician immediately if any of these begin to arise. 

How Much Tuna is Safe to Eat During Pregnancy?

The amount of tuna that is safe to consume during pregnancy depends on the type and your individual needs. “It is safe to consume up to 12 ounces of canned light tuna per week, referred to as skipjack tuna, during pregnancy,” says Al Bochi. “Albacore or yellowfin tuna is safe up to four ounces per week and big eye tuna should be avoided due to its high mercury levels.”

Not sure what four 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. 

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. 

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, M.D., OB-GYN and founder of Lady Parts Doctor. 

Jones adds that tuna offers many beneficial macro and micronutrients to a growing baby, making it an important part of one’s diet, especially while pregnant. 

If you have any questions or concerns about what you are eating, it is best to 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.