Can You Eat Salmon When Pregnant?
Written by Jordan Morley · Reviewed against NHS foods-to-avoid guidance · Last updated 28 October 2026
Salmon is safe in pregnancy as long as it's cooked through — raw or cold-smoked salmon is the thing to avoid, not salmon itself.
Why is salmon a concern in pregnancy?
Salmon is an oily fish, and fish is a useful part of a pregnancy diet (Tommy's: fatty acids in fish may be important for brain activity, and fish provides iodine). However, the NHS says pollutants found in oily fish may build up in the body and could affect a baby's development in the womb, so it advises no more than 2 portions of oily fish a week. Within that limit, salmon is a genuinely healthy choice.
You can also check the calorie content of salmon alongside its safety information. Dog owners should check if salmon is safe for dogs before sharing, and cat owners can check whether cats can eat salmon.
The exception
The 2-portion weekly limit covers all oily fish combined. Avoid cold-smoked salmon in pregnancy unless it's thoroughly cooked — see our smoked salmon page.
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Pregnancy essentials
Pregnancy food guide
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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 →Salmon: the other answers on this site
| Question | Short answer (links to the full page) |
|---|---|
| While breastfeeding | Safe — max 2 portions a week |
| 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 salmon in the first trimester?
Yes — cooked salmon is safe in the first trimester within the 2-portion weekly oily fish limit.
Is a small amount of salmon OK during pregnancy?
Up to 2 portions of oily fish a week is the NHS limit. Tommy's suggests aiming for at least two portions of fish a week, one of them oily.
I accidentally ate salmon while pregnant — what should I do?
The NHS limit exists because pollutants in oily fish may build up in the body over time. Go back to no more than 2 portions a week from now on, and mention it to your midwife if you are worried.
Is cooked salmon safe in pregnancy?
Yes — cooked salmon is safe within the weekly limit. Avoid raw or cold-smoked salmon during pregnancy unless it has been thoroughly cooked.
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.