Can you eat tuna while pregnant? Learn which types of tuna are safe during pregnancy, how much you can eat, mercury guidelines, and healthy meal ideas for expecting mothers.

Pregnancy comes with a lot of food questions, and tuna is one of the most common. One person says it’s perfectly safe, while another says to avoid it completely. So who’s right?

The truth is that tuna can be part of a healthy pregnancy diet, but the type of tuna you choose and how much you eat matters. Tuna is packed with protein, omega-3 fatty acids, vitamin D, and vitamin B12, all of which support both mum and baby’s health. However, some species contain higher levels of mercury and should be eaten in moderation.

This guide explains everything you need to know about eating tuna during pregnancy, including safe serving sizes, the best types of tuna to choose, and simple meal ideas.

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Tuna Safe for Pregnant Women

Not all tuna contains the same amount of mercury. Smaller tuna species generally contain lower mercury levels than larger, longer-lived fish.

The safest choices for most pregnant women include

• Canned light tuna (usually skipjack)
• Skipjack tuna
• Tongol tuna (where available)

These varieties provide excellent nutrition while generally containing less mercury than larger tuna species.

If you are buying fresh tuna steaks, it’s important to know exactly which species you’re purchasing, as mercury levels can vary considerably.

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Is Tuna Bad to Eat While Pregnant?

No, tuna is not inherently bad during pregnancy. In fact, tuna provides many nutrients that are beneficial for your baby’s development.

The concern is mercury, which naturally accumulates in larger predatory fish over time. Consuming too much mercury during pregnancy may affect a baby’s developing nervous system.

Rather than avoiding tuna altogether, health authorities recommend choosing lower-mercury varieties and limiting your intake of higher-mercury species.

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Pregnant and Tuna How Much Can You Eat?

Moderation is the key.

General recommendations include:

• Canned light (skipjack) tuna: Up to 2-3 servings per week.
• Albacore (white) tuna: Limit to about 1 serving per week due to higher mercury levels.
• Bigeye tuna: Best avoided during pregnancy because of its high mercury content.

A serving is typically around 4 ounces (113 grams) of cooked fish.

Always follow the recommendations provided by your country’s health authority, as guidelines may differ slightly.

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Tuna When Pregnant: Best Types to Choose

If you’re pregnant and shopping for tuna, these are generally the best choices.

Skipjack Tuna

The most common canned tuna and typically the lowest in mercury. It’s affordable, widely available, and ideal for sandwiches, salads, and pasta dishes.

Albacore Tuna

A firmer, milder tuna often sold as “white tuna.” While nutritious, it contains more mercury than skipjack, so portion sizes should be limited.

Yellowfin Tuna

Often sold as fresh steaks or sushi-grade tuna. Mercury levels are moderate, so it should be eaten less frequently during pregnancy.

Bigeye Tuna

Contains some of the highest mercury levels among commercial tuna species and is generally best avoided while pregnant.

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Can You Eat Raw Tuna While Pregnant?

No.

Raw tuna found in sushi, sashimi, poke bowls, or ceviche should be avoided during pregnancy.

Even high-quality raw fish can contain harmful bacteria or parasites that may pose risks during pregnancy. Cooking tuna thoroughly greatly reduces these risks.

If you are craving sushi, many restaurants now offer delicious cooked seafood or vegetarian options.

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Healthy Tuna Recipes During Pregnancy

Tuna is easy to include in a balanced pregnancy diet.

Some healthy meal ideas include.

• Tuna salad with Greek yogurt instead of mayonnaise
• Wholegrain tuna sandwiches
• Tuna and vegetable pasta
• Tuna rice bowls
• Tuna stuffed baked potatoes

Pair tuna with vegetables and whole grains for a nutritious, filling meal.

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Health Benefits of Tuna During Pregnancy

When eaten in moderation, tuna offers many important nutrients.

Benefits include

• High-quality protein
• Omega-3 fatty acids (DHA and EPA)
• Vitamin D
• Vitamin B12
• Selenium
• Iodine

These nutrients help support your baby’s brain, nervous system, bones, and overall growth while also helping maintain your own health throughout pregnancy.

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So, can you eat tuna while pregnant? Yes…….provided you choose the right type and eat it in moderation.

Canned light tuna, particularly skipjack, is generally considered one of the safer choices, while larger species like bigeye should be avoided. Following recommended serving guidelines allows you to enjoy the nutritional benefits of tuna while minimising mercury exposure.

If you have any concerns or specific dietary needs during pregnancy, speak with your healthcare provider for personalised advice.

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