Can You Eat Cooked Salmon When Pregnant?

Pregnancy sparks many questions about what’s safe to eat and what isn’t—especially when it comes to fish. Salmon is one of the most nutrient-rich choices available, but is cooked salmon safe for you and your growing baby? This post breaks down the facts, expert guidelines, risks, and benefits to help you make confident food choices during pregnancy.

Essential Highlights

Fully cooked salmon is safe and recommended during pregnancy.
Limit salmon to 2–3 servings (8–12 ounces) per week due to mercury content.
Raw or undercooked salmon should be strictly avoided to prevent infections.
Salmon provides essential nutrients like omega-3 fatty acids (DHA), vitamin D, and protein, supporting fetal brain and eye development.
Proper cooking and food safety are crucial for preventing foodborne illnesses.
Always check for local and expert guidelines for the most up-to-date advice.

<a href="#section-1">Is Cooked Salmon Safe During Pregnancy?</a>
<a href="#section-2">How Much Salmon Can You Eat When Pregnant?</a>
<a href="#section-3">Nutritional Benefits of Cooked Salmon for Pregnant Women</a>
<a href="#section-4">Risks and Foods to Avoid</a>
<a href="#section-5">Tips for Safely Preparing and Eating Salmon</a>
<a href="#section-6">Internal and External Resources</a>
<a href="#section-7">Frequently Asked Questions</a>

Is Cooked Salmon Safe During Pregnancy?

Yes, you can eat cooked salmon when pregnant—as long as it’s thoroughly cooked. Salmon is widely considered safe and beneficial for expectant mothers, provided it’s not eaten raw, smoked (unless fully cooked), or undercooked. Cooking salmon to an internal temperature of at least 145°F (63°C) significantly reduces the risk of harmful bacteria and parasites such as Listeria or Toxoplasma[1][4][7].

For more detail and pregnancy-specific advice, see Can You Eat Cooked Salmon When Pregnant?.

How Much Salmon Can You Eat When Pregnant?

The recommended amount is 2 to 3 servings per week, or 8–12 ounces total.
This guideline is set by the FDA and UK health authorities to balance the nutritional benefits of salmon with the need to limit exposure to mercury and other contaminants[1][5][7].

Stick to 2–3 servings weekly.
Avoid eating large predatory fish (e.g. shark, marlin, swordfish) which have much higher mercury content[5].

Nutritional Benefits of Cooked Salmon for Pregnant Women

Salmon is a powerhouse of key nutrients that support pregnancy. Eating cooked salmon contributes to:

Omega-3 fatty acids (DHA & EPA): Vital for fetal brain and eye development[4][7].
High-quality protein: Supports growth and development of baby’s tissues.
Vitamin D: Essential for maternal bone health and fetal skeletal development.
Vitamin B12 and B6: Important for energy and neurological function.
Low mercury levels: Safer compared to many other fish options[1][4][7].

Learn more about healthy eating in pregnancy at NHS: Healthy Diet in Pregnancy.

Risks and Foods to Avoid

Not all types of salmon and not all preparations are safe in pregnancy.
Pay close attention to the following:

Avoid raw or undercooked salmon (including sushi and sashimi) due to the risk of listeria and other pathogens[1][2][5].
Avoid cold-smoked salmon unless it’s been cooked until steaming hot, as smoked fish can harbor listeria[1][5].
Limit other high-mercury fish: Salmon is low in mercury, but don’t combine it with higher-mercury fish in the same week[5].

For a wider list of foods to avoid, check the UK government guidance on pregnancy food safety.

Tips for Safely Preparing and Eating Salmon

Follow these best practices to ensure safety:

Cook salmon to 145°F (63°C): It should be opaque and flake easily with a fork[1][7].
Avoid cross-contamination: Use separate utensils and cutting boards for raw and cooked foods.
Store leftovers properly: Refrigerate within two hours and reheat until steaming hot.
Buy from reputable sources: Ensure freshness and proper storage.

For more advice, visit the British Dietetic Association’s pregnancy diet guide.

Internal and External Resources

For more on safe foods in pregnancy, visit CanYouEat.co.uk’s main resource hub.
Read the full salmon-specific guide at Can You Eat Cooked Salmon When Pregnant?.
Trusted external resources:

Frequently Asked Questions

Can pregnant women eat salmon sashimi or sushi?
No, pregnant women should avoid all raw or undercooked salmon due to a higher risk of listeria and parasites[1][5].

Is smoked salmon safe during pregnancy?
Cold-smoked salmon is not considered safe unless it has been thoroughly cooked until steaming hot[1][5].

Can I eat canned salmon when pregnant?
Yes, canned salmon is cooked during processing and is safe to eat, provided it’s within the recommended weekly amounts[5][7].

What are signs salmon is fully cooked?
Salmon is done when it reaches an internal temperature of 145°F (63°C), appears opaque throughout, and flakes easily with a fork[1][7].

Are there types of fish to completely avoid in pregnancy?
Yes, avoid shark, marlin, swordfish, and limit tuna, as these may contain higher mercury levels[5].

How do omega-3s in salmon help my baby?
Omega-3 fatty acids are essential for fetal brain and eye development; adequate intake is linked to improved neurodevelopmental outcomes for children[4][7].

Where can I find more safe eating advice for pregnancy?
Explore comprehensive, UK-focused guides at CanYouEat.co.uk.

Remember: When pregnant, choose fully cooked salmon as a delicious, nutritious, and safe option—always in moderation and as part of a varied, balanced diet. For the most current and personalized advice, consult with your midwife, GP, or registered dietitian.

Can You Eat Cooked Salmon When Pregnant