Can You Eat Fish When Pregnant?
Written by Jordan Morley · Reviewed against NHS foods-to-avoid guidance · Last updated 28 October 2026
Fish is safe and recommended during pregnancy: aim for 2 portions a week, but limit oily fish to 2 portions, limit tuna, and avoid shark, swordfish and marlin.
Why is fish safe in pregnancy?
The NHS encourages eating fish in pregnancy — it's good for you and your baby. The rules to remember: eat at least 2 portions of fish a week; no more than 2 of those should be oily fish (salmon, mackerel, sardines, trout); limit tuna to 2 steaks or 4 cans a week; avoid shark, swordfish and marlin completely (mercury); avoid raw shellfish; and avoid smoked fish unless thoroughly cooked.
You can also check the calorie content of fish alongside its safety information. Also check medication safety during pregnancy if you're managing any conditions.
The exception
Make sure fish is cooked through — do not eat it raw or undercooked during pregnancy. The NHS says raw fish should be avoided even if it has been frozen first.
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Pregnancy essentials
Pregnancy food guide
A paper reference for the fridge door — no more mid-supermarket googling.
Check Price →Digital food thermometer
Cooked through means 75°C in the middle — a probe ends the guesswork.
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Want to know exactly what's in your food? Our ingredient checker covers E-numbers, allergens and vegan status.
More pregnancy essentials
Baby-safe food thermometer
Useful for pregnancy cooking checks and later for baby food.
Check Price →Fish: the other answers on this site
| Question | Short answer (links to the full page) |
|---|---|
| Reheating | Yes — once, gently |
| Left out overnight | No — throw it away (limit about 2 h) |
| Past the date on the label | No — use-by means use by |
Common questions
Can I eat fish in the first trimester?
Yes — cooked fish is safe throughout pregnancy, including the first trimester.
Is a small amount of fish OK during pregnancy?
There is no safety limit on cooked fish; the NHS recommends at least two portions of fish a week during pregnancy.
I accidentally ate fish while pregnant — what should I do?
Cooked fish is safe, so no action is needed. If you ate it raw or undercooked, the risk from one portion is low — mention it to your midwife if you develop any stomach upset.
Is cooked fish safe in pregnancy?
Yes — cooked fish is exactly what the NHS recommends.
Related answers
Primary source: NHS foods-to-avoid guidance.
General information only, not medical advice: see the medical disclaimer. Feeling unwell after eating something? Contact NHS 111 or your GP.