Can You Eat Salmon When Pregnant?
Reviewed against NHS foods-to-avoid guidance · Updated September 2026
Nutritional data sourced from USDA FoodData Central and Public Health England. Always consult a registered dietitian for personal dietary advice.
Cooked salmon is safe and beneficial during pregnancy, but the NHS says to eat no more than 2 portions of oily fish per week.
Why is salmon a concern in pregnancy?
Salmon is an oily fish — an excellent source of omega-3 fatty acids that support your baby's brain and eye development. However, oily fish can contain low levels of pollutants such as dioxins and PCBs that build up in the body over time, so the NHS advises pregnant women to eat no more than 2 portions of oily fish per 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 multivitamin
The NHS advises 400µg of folic acid daily — easiest as one daily tablet.
Check Price →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.
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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 both safe and actively recommended during pregnancy.
I accidentally ate salmon while pregnant — what should I do?
Going over the limit occasionally is nothing to worry about — the limit exists to manage long-term pollutant exposure, not single meals. Just return to the 2-portion pattern going forward.
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.
The information on 247foodcheck.com is compiled from official public guidance (NHS, Food Standards Agency, USDA/FDA FoodKeeper) and is provided for general information only. It is not medical advice and does not replace guidance from your midwife, GP, health visitor or other qualified professional. When in doubt, throw it out — and if you feel unwell after eating something, contact NHS 111 or your doctor.