It is safe to eat tuna while pregnant, but with important precautions. Pregnant people should choose low-mercury options like canned light tuna (usually Skipjack) and limit consumption to 6-12 ounces per week. Albacore (white) tuna has higher mercury and should be eaten in lower amounts or avoided. Raw or spicy tuna should be avoided due to risk of bacteria like Listeria and high mercury levels. Cooked tuna is safest. Eating tuna in moderation provides beneficial nutrients like omega-3 fatty acids, protein, vitamin B12, and iron important for fetal development.
Mercury Concerns
Mercury in tuna can pass through the placenta and potentially harm fetal brain and nervous system development. Larger and older tuna contain more mercury. High mercury exposure risks include developmental delays and neurological issues in infants, so limiting mercury intake is key.
Tuna Consumption Recommendations
- Safe types: canned light tuna (Skipjack) is low mercury.
- Limit to 6-12 ounces weekly from low mercury fish for pregnancy.
- Limit albacore and yellowfin tuna to under 4 ounces weekly.
- Avoid bigeye tuna and other high mercury fish.
- Avoid raw or undercooked tuna due to listeria risk.
- Cooked tuna is the safest form.
Nutritional Benefits
Tuna is rich in omega-3 fatty acids, protein, B12, iron, and vitamin D, which support the immune system, fetal brain, eye and nervous system development, and bone health for both mother and baby.
In summary, pregnant people can enjoy tuna safely by choosing low-mercury types, eating it cooked, and limiting consumption according to expert guidelines.
