Can You Eat Tuna While Pregnant?

Is tuna safe during pregnancy?

Yes, certain types of tuna are safe in appropriate amounts during pregnancy. The FDA classifies different tuna varieties differently based on mercury content. Canned light tuna (skipjack, primarily) is in the 'best choices' category, with low mercury (about 0.13 ppm) and can be eaten 2-3 times per week (8-12 ounces total). Canned white tuna and albacore tuna have higher mercury (about 0.32 ppm) and are 'good choices' limited to once per week (4 ounces). Yellowfin tuna is also in the 'good choices' category. Bigeye tuna is in the 'choices to avoid' category due to very high mercury. The mercury concern in pregnancy is fetal nervous system development; cumulative exposure matters more than single servings. Tuna provides excellent protein, omega-3s, and B vitamins when consumed appropriately.

How much tuna can you eat while pregnant?

FDA limits depend on the tuna type: canned light tuna (skipjack), 8-12 ounces per week (2-3 servings); canned white tuna (albacore), 4 ounces per week (1 serving); yellowfin tuna, 4 ounces per week (1 serving); bigeye tuna, 0 ounces (avoid entirely). A serving is typically 4 ounces. If you eat canned light tuna for one meal, you can have another serving in the same week. If you eat canned white tuna, that counts as your full weekly tuna allowance. Combining different tunas? Stay within the lowest-mercury tuna's weekly limit (typically 4 oz total). Yellow-fin tuna often appears in restaurant tuna steaks; ask about the type if uncertain. Bigeye tuna is sometimes called 'ahi tuna' on restaurant menus, which can be confusing because yellowfin is also sometimes called 'ahi.'

What about raw tuna and tuna sushi during pregnancy?

Avoid all raw tuna during pregnancy. This includes tuna sashimi, tuna sushi (with raw tuna), spicy tuna rolls (made with raw tuna), poke bowls with raw tuna, and tartare. Raw tuna can carry Listeria monocytogenes (causing listeriosis, dangerous to fetus), parasites like Anisakis worms, and bacteria from improper handling. Listeriosis can lead to miscarriage, stillbirth, or severe newborn illness even at low infection levels. The combination of high mercury concern and raw preparation makes tuna sushi/sashimi particularly risky during pregnancy. Cooked tuna sushi (BBQ eel, tempura rolls without tuna) is generally safe. Tuna salad made with canned tuna and cooked is fine. When dining at sushi restaurants, ask for fully cooked options or skip tuna entirely.

How can you eat tuna safely during pregnancy?

Stick to canned light tuna for the most safety margin: low mercury, 2-3 servings allowed per week, and pre-cooked. Choose tuna packed in water rather than oil for lower calorie content (though both are safe). When preparing tuna salad, use mayonnaise made with pasteurized eggs (most commercial mayonnaise is). Avoid combining tuna with raw or undercooked ingredients. For tuna steak, cook to 145°F internal temperature (well-done, not rare); pregnancy isn't the time for rare or seared tuna. Read can labels carefully; 'light tuna' typically means skipjack (low mercury), 'white tuna' or 'albacore' means higher mercury. Check storage: refrigerated tuna salad lasts 3-5 days. When eating out, restaurants may serve undercooked tuna by default; specify cooked through, or order a different protein.