# Salmon During Pregnancy

Source: https://www.pregnancypowerhour.com/foods/salmon
Last updated: 2026-07-15

> Salmon is a highly recommended, nutrient-rich choice throughout pregnancy, offering essential omega-3s for fetal development within recommended weekly amounts.

Salmon stands out as a highly beneficial and safe food choice throughout pregnancy, offering crucial nutrients for both you and your developing baby. It's on the FDA's "Best Choices" list for fish, recognized for its low mercury content and high levels of omega-3 DHA, which is incredibly important for fetal brain and eye development. Incorporating this staple-nutrient into your diet can be a gentle and effective way to support your body and your baby's growth.

When considering how much salmon to include, the FDA recommends aiming for 8–12 ounces per week of low-mercury fish during pregnancy. This guidance helps ensure you receive the benefits of omega-3s without concerns about mercury levels. You might choose to divide this into two or three smaller servings throughout the week, perhaps alongside other nutrient-dense options like [Brown Rice During Pregnancy](/foods/brown-rice) or a handful of [Pumpkin Seeds During Pregnancy](/foods/pumpkin-seeds) for a balanced meal.

The type of salmon can also be a consideration. While both wild and farmed salmon offer benefits, the EDF Seafood Watch notes that Wild Alaskan salmon generally has lower contaminants compared to farmed Atlantic varieties. Opting for wild-caught options when available might be one way to feel even more confident about your choices. Preparing salmon by baking, grilling, or pan-searing it thoroughly ensures it's cooked to a safe temperature, which is always important during pregnancy.

It's important to distinguish between cooked salmon and smoked salmon, often referred to as lox. While cooked salmon is highly encouraged, smoked salmon carries a risk of listeria, a type of bacteria that can be harmful during pregnancy. If you enjoy the flavor of smoked salmon, one option might be to ensure it is cooked thoroughly before eating, such as in a hot dish. For those curious about other fish options, understanding the nuances of how fish is prepared, like with [Sushi During Pregnancy](/foods/sushi), can also offer clarity.

Ultimately, the goal is to feel calm, clear, and confident in your food choices. Salmon can be a wonderful addition to your pregnancy diet, providing vital nutrients that support healthy development. As always, your care provider is your best resource for any specific dietary questions or concerns related to your individual health.