Can You Eat Tuna During Pregnancy? Safety Guidelines Every Mom Should Know
Tuna is an excellent source of protein, omega-3 fatty acids, and essential nutrients. However, many pregnant women wonder whether it is safe to eat because of concerns about mercury exposure.
The main concern is methylmercury, a form of mercury that can accumulate in large predatory fish. While tuna can still be part of a healthy pregnancy diet, choosing the right type and eating it in moderation is essential.
This guide explains why mercury matters during pregnancy, which types of tuna are safer, recommended serving limits, and healthy seafood alternatives.
Why Is Tuna a Concern During Pregnancy?
Methylmercury Can Affect a Baby's Developing Brain
The biggest concern about eating tuna during pregnancy is its methylmercury content.
Methylmercury is a heavy metal that builds up in fish over time. During pregnancy, mercury consumed by the mother can cross the placenta and reach the developing baby.
Because a baby's brain and nervous system are still developing, excessive mercury exposure may interfere with normal neurological development.
Potential risks associated with high mercury exposure include:
- Delayed brain development
- Learning and memory difficulties
- Reduced cognitive function
- Developmental and motor skill problems
The risk depends on the amount and frequency of mercury exposure rather than eating tuna occasionally.
Why Does Tuna Contain More Mercury Than Other Fish?
Large Predatory Fish Accumulate More Mercury
Not all fish contain the same amount of mercury.
Large predatory fish such as tuna eat smaller fish throughout their lives. As they grow older and larger, mercury accumulates in their bodies through a process called bioaccumulation.
For this reason, larger tuna species generally contain more mercury than smaller species.
Which Types of Tuna Are Safe During Pregnancy?
Large Tuna Species Should Be Limited
Some tuna species naturally contain higher mercury levels.
These include:
- Bluefin tuna
- Bigeye tuna
- Yellowfin tuna
These larger tuna are commonly served as sushi, sashimi, or tuna steaks.
Because of their higher mercury content, pregnant women should eat these fish only in limited amounts.
A practical guideline is to limit intake to about 100 grams (3.5 ounces) per week.
Canned Light Tuna Is Generally a Safer Choice
Most canned light tuna is made from skipjack tuna, a smaller species with significantly lower mercury levels than larger tuna.
Because skipjack has a shorter lifespan and smaller body size, it accumulates much less mercury.
Many food safety authorities consider canned light tuna a safer option during pregnancy when consumed in moderation.
A weekly intake of up to approximately 400 grams (about 14 ounces) is generally considered acceptable under Korean food safety recommendations.
As recommendations may vary slightly between countries, always follow the advice provided by your local health authority.
Can You Eat Tuna Sushi While Pregnant?
Raw Tuna Is Not Recommended
Even when mercury levels are acceptable, raw tuna presents another concern during pregnancy.
Raw seafood may contain bacteria or parasites that increase the risk of foodborne illness.
Since pregnancy naturally weakens the immune system, healthcare professionals generally recommend avoiding:
- Tuna sushi
- Tuna sashimi
- Raw seafood dishes
Fully cooked seafood is considered the safer option.
Healthy Seafood Alternatives During Pregnancy
Choose Low-Mercury Fish
If you're concerned about mercury but still want the nutritional benefits of seafood, many low-mercury options are excellent choices.
Examples include:
- Salmon
- Shrimp
- Squid
- Scallops
- Anchovies
These seafood choices provide high-quality protein and beneficial nutrients while containing relatively low levels of mercury.
Is Tuna in Sandwiches, Rice Balls, or Stews Safe?
Small Amounts of Canned Tuna Are Usually Not a Concern
Many foods contain only small amounts of canned tuna.
Examples include:
- Tuna sandwiches
- Tuna rice balls
- Tuna kimbap
- Tuna salads
- Tuna stews
The amount of tuna in these meals is typically much smaller than an entire can.
As long as your total weekly intake remains within recommended limits, enjoying these foods occasionally is generally considered safe during pregnancy.
Tips for Eating Seafood Safely During Pregnancy
Follow Simple Safety Guidelines
To enjoy seafood safely while pregnant:
- Choose low-mercury fish whenever possible.
- Limit large predatory fish.
- Avoid raw seafood.
- Eat a variety of seafood instead of relying on one type.
- Cook seafood thoroughly before eating.
- Follow your country's pregnancy nutrition recommendations.
These habits allow you to benefit from seafood's nutrients while minimizing unnecessary risks.
Key Takeaways
Tuna does not have to be completely avoided during pregnancy, but choosing the right type is important.
Large tuna species such as bluefin, bigeye, and yellowfin contain higher levels of mercury and should be eaten only in limited amounts. In contrast, canned light tuna made from skipjack is much lower in mercury and can generally be enjoyed in moderation.
For the safest pregnancy diet, prioritize low-mercury seafood, avoid raw fish, and maintain a balanced variety of protein sources throughout pregnancy.
Frequently Asked Questions
Q. Can pregnant women eat canned tuna?
A. Yes. Canned light tuna made from skipjack is generally considered a lower-mercury option and can be eaten in moderation as part of a balanced pregnancy diet.
Q. Why is mercury dangerous during pregnancy?
A. Methylmercury can cross the placenta and reach the developing fetus. Excessive exposure may interfere with brain and nervous system development, especially during early pregnancy.
Q. What are the best low-mercury fish for pregnancy?
A. Salmon, shrimp, squid, scallops, and anchovies are all considered low in mercury and are excellent seafood choices for most pregnant women when properly cooked.
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