Tuna is a rich source of protein and omega-3 fats like DHA, nutrients closely tied to your baby's brain and eye development. However, larger tuna species also accumulate mercury, which is why intake needs to be carefully limited during pregnancy.
Key nutrients
DHADHA is an omega-3 fat that supports your baby's brain and visual development, especially in the second and third trimesters.
IronIron helps build the extra blood volume needed in pregnancy and supports oxygen delivery to your baby.
ProteinProtein provides the building blocks for your baby's tissue and organ growth.
Omega-3Omega-3 fats support fetal brain development and may help regulate inflammation.
ZincZinc supports immune function and healthy cell division during growth.
Serving ideas
Small portion of well-cooked light tuna occasionally, flaked into a cooked pasta dish
Fully cooked tuna patties made with light tuna and baked until firm
Light tuna mixed into a cooked casserole
Safety
Tuna, especially larger species, can contain higher levels of mercury, a metal that can affect a developing baby's nervous system if consumed in excess. Most guidance recommends avoiding high-mercury tuna altogether and, if any tuna is eaten, choosing lighter, lower-mercury varieties only occasionally and in small portions. Always cook tuna thoroughly rather than eating it raw or seared, and speak with your healthcare provider about safe limits for your situation.
Limit / avoid — high-mercury fish. If eaten, choose light tuna sparingly and cook well.
Because of mercury concerns, it's best to limit or avoid tuna during pregnancy, particularly larger, high-mercury varieties. If you do include tuna, choose light tuna in small, occasional portions rather than steaks, and always cook it until it is opaque and firm all the way through rather than eating it raw, seared, or in sushi. Buy from a reliable source, keep it well chilled until you're ready to cook it, and use or freeze it promptly. When in doubt about a specific product or portion, check with your healthcare provider for personalized guidance.
Common questions
Can I eat tuna at all during pregnancy?Many people choose to avoid tuna altogether due to mercury; if you do eat it, keep portions small, infrequent, and stick to lighter varieties, cooked thoroughly.
Is canned tuna safer than fresh tuna steaks?Light canned tuna generally has lower mercury than large tuna steaks, but it should still only be eaten occasionally and in moderation.
What if I ate tuna before I knew I was pregnant?A single serving is unlikely to cause harm; simply avoid or limit further tuna intake and mention it to your healthcare provider if you're concerned.
Did you know?
Fish size and lifespan influence mercury levels — larger, longer-living tuna tend to accumulate more mercury.
DHA, found in tuna, is one of the most concentrated fats in a baby's developing brain.
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