Can You Eat Mackerel During Pregnancy? – Find Out If It’s Safe or Not!

Yes, mackerel is safe during pregnancy and offers great benefits like boosting brain development. It’s rich in omega-3s, which help with fetal growth. Eating mackerel can support heart health. It’s also known for its high protein content.

Key benefits of eating mackerel while pregnant:

Omega-3 Fatty Acids: Rich in omega-3s to support brain and eye development in the fetus
Protein: High in protein to help with muscle growth and tissue repair for both mother and baby
Vitamin D: Provides vitamin D which aids in bone health and immune function
Iron: Contains iron that supports increased blood volume and prevents anemia
Low Mercury Levels: May offer a safer choice of fish with lower mercury levels compared to others

Safety Tip: If you’re wondering if a food is safe to eat while pregnant, it’s best to consult with an OB-GYN or registered dietician who specializes in pregnancy. “Most foods are safe to consume during pregnancy and it’s smart to enjoy a variety of foods to get the most nutrients,” says Largeman-Roth.

Nutritional Benefits of Mackerel During Pregnancy

While Mackerel is low in carbohydrates, it is rich in omega-3 fatty acids and provides essential vitamins and minerals.

What’s more, it helps support heart health and brain development.

Mackerel is nutrient-dense, making it an ideal addition to your pregnancy diet. Below is a breakdown of its key nutritional values:

Nutrient	Amount per 100g
Protein	19g
Fat	13.9g
Omega-3 Fatty Acids	2.6g
Vitamin B12	19.0µg
Selenium	44.1µg
Vitamin D	16.1µg
Niacin	8.6mg
Phosphorus	284mg
Magnesium	60mg
Potassium	314mg

How Much Mackerel is Safe to Eat During Pregnancy?

During pregnancy, mackerel can be consumed in moderation. It’s recommended to limit oily fish like mackerel to no more than two portions per week, with each portion being about 140 grams cooked. This amount provides essential nutrients, making it a healthy choice. It’s advisable to incorporate mackerel into your diet throughout pregnancy, especially in the second and third trimesters when nutrient needs are higher. Always choose well-cooked mackerel to avoid foodborne risks.

Possible Side Effects of Eating Mackerel During Pregnancy

While Mackerel are generally safe, there are some risks to keep in mind:

Mercury Exposure: High mercury levels in some mackerel can affect fetal brain and nervous system development.
Allergic Reactions: Eating mackerel might cause allergic reactions in some, including hives or breathing difficulties.
Histamine Levels: Improperly stored mackerel can develop high histamine, leading to scombroid food poisoning.
Sodium Content: High sodium in mackerel could contribute to increased blood pressure during pregnancy.
Contaminant Presence: Environmental pollutants like PCBs in fish may pose health risks for the developing baby.

Good Alternatives to Mackerel During Pregnancy

Mackerel are a great source of omega-3 fatty acids and vitamin D, but not everyone may want to consume them. Whether you’re looking for pregnancy-safe options or variety in your diet, here are some reasons why you may need an alternative:

Don’t like the taste of mackerel
Prefer lower-mercury fish options
Have seafood allergies
Follow a vegetarian diet

Pregnancy-Friendly Alternatives

Here are some nutrient-dense alternatives that provide protein, healthy fats, and essential vitamins without high mercury content:

Alternative	Key Benefits	Best Way to Eat It
Salmon	Rich in omega-3, low mercury	Grill or bake
Flaxseeds	High in fiber, omega-3 source	Sprinkle on salads
Walnuts	Good plant-based omega-3	Eat raw or roasted
Chia Seeds	High fiber, good omega-3	Add to smoothies
Avocado	Rich in healthy fats	Spread on toast

If you’re avoiding Mackerel due to pregnancy concerns, opt for Salmon or Flaxseeds, as they have a lower mercury content and provide similar benefits.

Choose the one that best suits your needs, and enjoy a balanced diet for you and your baby!

Learn about other food items, whether they are safe or not:

Frequently Asked Questions

1. Can I eat mackerel during the first trimester of pregnancy?

Yes, you can eat mackerel during the first trimester. It’s a good source of omega-3 fatty acids, which support fetal brain development. Just ensure you choose lower-mercury varieties like Atlantic mackerel and limit your intake to avoid excess mercury.

2. Can I eat mackerel during the second trimester of pregnancy?

Yes, eating mackerel in the second trimester is safe. Continue to focus on low-mercury options and maintain a balanced diet. Mackerel provides essential nutrients like DHA, which helps with the development of your baby’s nervous system.

3. Can I eat mackerel during the third trimester of pregnancy?

Yes, mackerel is safe during the third trimester when eaten in moderation. It offers vital nutrients, supporting both your health and your baby’s growth. Stick to safer varieties such as Atlantic or Pacific mackerel and limit consumption to 2-3 servings per week.

4. What are some common myths about mackerel and pregnancy?

One common myth is that all mackerel are high in mercury. While some types are, others like Atlantic mackerel are low in mercury and safe for pregnant women. Another myth is that mackerel should be avoided entirely during pregnancy, but it can be part of a healthy diet.

5. Is mackerel healthy for pregnancy?

Yes, mackerel is healthy for pregnancy as it provides omega-3 fatty acids, vitamin D, and protein. These nutrients support fetal development and maternal health. Choose low-mercury varieties and incorporate them into a balanced diet for optimal benefits.

6. What types of mackerel are safe during pregnancy?

Atlantic and Pacific mackerel are safe choices during pregnancy due to their lower mercury levels. Avoid king mackerel as it’s high in mercury, which can be harmful. Always cook mackerel thoroughly to eliminate any potential bacterial risks.

7. Can you eat cooked mackerel while pregnant?

Yes, you can eat cooked mackerel while pregnant. Cooking mackerel properly ensures any harmful bacteria are killed, making it safe to consume. Focus on varieties with lower mercury levels and enjoy in moderation as part of a balanced diet.

⚠️ Medical Disclaimer: This website contains general information about conception, pregnancy, pregnancy products and parenting. The information is not complete or comprehensive. You should not rely on the information on this website as an alternative to medical advice from your doctor or healthcare provider. Nothing contained on this web site should be construed nor is intended to be used for medical diagnosis or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider. Should you have any healthcare related questions, please call or see your physician or other qualified healthcare provider promptly.