Mackerel
Fish & Seafood
Mackerel is an oily fish rich in DHA, protein, and omega-3 fats, but certain types carry a high mercury content that makes them unsuitable during pregnancy. It's important to know which mackerel varieties to avoid.
Key nutrients
Safety
King mackerel and similar large, predatory mackerel species accumulate high levels of mercury, which can affect your baby's developing nervous system, so they should be avoided during pregnancy. Smaller, lower-mercury mackerel varieties like Atlantic mackerel may be eaten occasionally in limited amounts, but check with your healthcare provider about which types and how much is appropriate for you. When in doubt about the species or mercury level, it's safest to choose a different fish altogether. Always ensure any fish you do eat is cooked thoroughly.
King mackerel is high-mercury; avoid. (Atlantic mackerel is lower — labeled cautiously here.)Check the specific species before buying, since mercury levels vary widely between mackerel types, and avoid king mackerel and similar large species entirely during pregnancy. If choosing a lower-mercury variety, buy from a reliable source, keep it refrigerated or frozen, and cook it thoroughly until it flakes easily with a fork. Avoid smoked or raw preparations of mackerel during pregnancy. When uncertain about a fish's mercury level, opt for a known low-mercury alternative instead.