# High-Mercury Fish During Pregnancy

Source: https://www.pregnancypowerhour.com/foods/high-mercury-fish
Last updated: 2026-07-15

> During pregnancy, it's generally advised to avoid high-mercury fish to support your baby's neurodevelopment, focusing instead on safer, lower-mercury options.

Navigating food choices during pregnancy can feel like a lot to consider, and understanding which fish to enjoy and which to approach with caution is a common question. When it comes to high-mercury fish, the guidance is clear: these are generally best avoided throughout your pregnancy. The primary concern is methylmercury, a compound that accumulates in larger, longer-lived predatory fish and can impact a baby's developing brain and nervous system.

The FDA identifies specific fish to avoid due to their higher mercury content. These include shark, swordfish, king mackerel, tilefish (especially from the Gulf of Mexico), bigeye tuna, marlin, and orange roughy. These fish tend to accumulate more methylmercury over their lifespan, and high exposure during pregnancy has been linked to neurodevelopmental delays in offspring, as noted by the EPA and NRDC. Making informed decisions here supports your baby's healthy development.

While the FDA provides a helpful list, organizations like the Environmental Defense Fund (EDF) Seafood Selector and the Natural Resources Defense Council (NRDC) often offer stricter recommendations for fish consumption during pregnancy. If you enjoy fish regularly, consulting these resources can provide additional clarity on choices that align with a lower-mercury approach. This collaborative perspective helps you feel confident in your dietary choices, ensuring you're prioritizing both your well-being and your baby's.

Focusing on fish lower in mercury allows you to still enjoy the nutritional benefits of seafood, such as omega-3 fatty acids, which are important for development. Options like salmon, cod, canned light tuna, and shrimp are generally considered good choices. Just as you might explore beneficial additions like [Leafy Greens During Pregnancy](/foods/leafy-greens) for essential nutrients or consider [Fermented Foods (Kimchi, Sauerkraut) During Pregnancy](/foods/fermented-foods) for gut health, selecting low-mercury fish is another way to thoughtfully nourish your body. Your care provider is always your best resource for personalized dietary advice, especially if you have specific health considerations.

Understanding these guidelines empowers you to make choices that feel right for you. It's about having clear information so you can decide what to include in your diet with confidence. Remember, every decision you make contributes to a calm and supported pregnancy experience, allowing you to focus on feeling well and connected to your body's journey.