Is it safe to eat canned tuna while pregnant

Tuna is one of the best sources out there for a healthy fat called omega-3 DHA. Simply put, omega-3 DHA is crucial to baby’s brain and eye development. But that’s not all. Tuna and other seafood are also high in protein, calcium, vitamin D and iron, which help build strong bones and muscles for mother and baby alike.

Canned and pouched tuna are among the top three most popular types of fish in America. That includes both “light” tuna, sometimes called skipjack, and chunk “white” tuna or albacore. Actually, all of the top ten most popular seafood choices among Americans are safe and healthy for expecting mothers. These include widely available options like shrimp, salmon, crab and catfish.

The Dietary Guidelines for Americans (DGA) recommend eating 2-3 servings of a variety of seafood every week. That’s about 8-12 ounces each week. If that sounds like more than you’re currently eating, the reality is that it probably is. Research shows that most Americans are eating a less than optimal amount of fish. Pregnant women in the U.S. eat less than 2 ounces of seafood weekly. Canned and pouched tuna is a great seafood option because it is an incredibly versatile pantry staple.

There are only a small number of species of fish that pregnant women should stay away from because of higher mercury levels. They include shark, swordfish, king mackerel, tilefish, marlin and orange roughy. Most people rarely or never eat these kinds of fish anyway. Moms-to-be should also steer clear of a large species of tuna called bigeye, commonly found in sushi.

Sushi is generally safe to eat during pregnancy as long as it’s made from vegetables and/or cooked seafood. To reduce your risk of getting sick from food during pregnancy, do not eat any raw meats or raw seafood during pregnancy.

Of course, fish is just one—very important—piece of the pregnancy puzzle. The Dietary Guidelines recommend that pregnant and breastfeeding women eat a nutrient-rich diet filled with a variety of whole foods like seafood, vegetables, fruits and whole grains. For more information on how seafood fits into an overall healthy diet for mom and baby, read What To Eat When Pregnant, or The Pregnant Woman’s Guide To Eating Seafood, or visit fishduringpregnancy.com.

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  Getting the right nutrients is crucial during pregnancy as it directly impacts a child's development. Although many vitamins and minerals can be found in fresh produce and lean proteins, these foods often lack a relevant source of omega fatty acids, which can contribute to a healthy nervous system. These acids are, however, found in fish and seafood. But, given the risks of mercury and other controversies of fresh fish, is it really safe to eat tuna while pregnant?

  It's common knowledge that certain foods should be avoided during pregnancy, namely those that risk foodborne illness: unpasteurized cheese, cold cuts, and raw eggs. But, another thing that parents should be weary of are foods with high mercury levels, which can be common in fish and seafood. A compound that can cause serious cognitive impairment, consuming excess amounts of mercury can lead to fetal brain damage, plus vision and hearing impairments, reports March of Dimes.

  However, while tuna may contain mercury, it's also full of nutrients that can be vital during pregnancy. The FDA reveals that the fish is a great source of vitamin B12, vitamin D, selenium, iron, and zinc, which can strengthen immune health. Additionally, the National Center for Biotechnology Information also stresses the importance of omega-3 and omega-6 fatty acids (typically found in fish like tuna) as a means of supporting brain and spinal cord development, along with preventing prenatal depression for parents. So, can expecting parents expect to eat or avoid tuna?

  It's safe in moderation

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  While there are obvious benefits to consuming tuna, because it may contain level of mercury, this can make it hard to understand whether the pros outweigh the cons for pregnant people. Although the Cleveland Clinic warns against eating all raw or undercooked fish and seafood due to the risk of a listeria infection, that doesn't mean that cooked fish should be completely shunned.

  The bottom line is that tuna is safe to eat, but just in moderation. Healthline states that pregnant parents should eat no more than 12 ounces of canned tuna (usually skipjack) or 4 ounces of albacore tuna per week. Pregnant parents are also encouraged to avoid tuna varieties that tend to have higher mercury levels like yellowfin, bluefin, and bigeye tuna, according to the American Pregnancy Association.

  Eating fish that's lower in mercury like cod, salmon and crab (per What to Expect) can also be a source of vital nutrients, but if the pregnancy cravings call for tuna salad, know that it'll be okay for both you and baby — just don't overindulge.