Salmon is a rich source of DHA, protein, and choline, making it one of the most valuable fish choices during pregnancy. It should be enjoyed cooked and in moderate weekly amounts due to general guidance on oily fish intake.
Why it's good in pregnancy
Salmon's DHA and omega-3 content play a key role in your baby's brain and eye development, while its protein and choline support tissue growth and brain health. Vitamin D and potassium round out its benefits, supporting bone health and healthy fluid balance during pregnancy.
Key nutrients
DHAA key omega-3 fat that supports your baby's brain and eye development.
ProteinProvides essential building blocks for your baby's growing tissues.
CholineSupports your baby's brain development and helps prevent neural tube defects.
Omega-3Supports healthy brain and eye development throughout pregnancy.
PotassiumHelps maintain healthy fluid balance and blood pressure.
Serving ideas
Bake salmon fillets with lemon and herbs
Grill salmon and serve with roasted vegetables
Flake cooked salmon into a pasta dish
Add cooked salmon to a grain bowl
Poach salmon and serve with a light sauce
Mix cooked, flaked salmon into a salad
Safety
Oily fish like salmon can accumulate environmental contaminants, so it's generally recommended to limit oily fish to about two portions a week during pregnancy. Salmon should always be cooked thoroughly, as raw or undercooked fish carries a higher risk of harmful bacteria and parasites. Choose fresh or properly frozen and cooked salmon rather than raw preparations like sushi. If you have questions about how much fish is right for you, check with your healthcare provider.
Safe and recommended cooked; limit oily fish to ~2 portions/week. Cook thoroughly.
Store raw salmon in the coldest part of the refrigerator and use within a day or two, or freeze for longer storage. Cook salmon thoroughly until it flakes easily and reaches a safe internal temperature, avoiding raw or undercooked preparations like sushi or sashimi. Limit oily fish such as salmon to about two portions a week to balance nutrient benefits with contaminant exposure. Buy from reputable sources and keep raw fish separate from other foods to avoid cross-contamination.
Common questions
How much salmon can I eat during pregnancy?Most guidance suggests limiting oily fish like salmon to about two portions a week, while ensuring it's always thoroughly cooked.
Is smoked salmon safe during pregnancy?Cold-smoked salmon carries more risk since it isn't fully cooked; choose hot-smoked or thoroughly cooked salmon instead.
Can I eat sushi made with cooked salmon?Yes, sushi made with fully cooked salmon is generally fine, while raw salmon sushi should be avoided during pregnancy.
Did you know?
Salmon is one of the richest natural food sources of DHA, a critical omega-3 fat for brain development.
Wild and farmed salmon can have different fat profiles, though both provide valuable omega-3s when cooked properly.
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