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

Yes, sardines are safe during pregnancy and offer great benefits like omega-3 fatty acids. They’re rich in calcium, which helps with bone health. Eating sardines can support fetal brain development. They’re a sustainable seafood choice too.

Key benefits of eating sardines while pregnant:

Omega-3 Fatty Acids: Rich in omega-3s to support fetal brain development
Protein: High in protein to help with tissue growth and repair
Calcium: Provides calcium which aids in bone health for both mother and baby
Iron: Contains iron that supports increased blood volume during pregnancy
Low Mercury Levels: May assist in reducing exposure to harmful mercury compared to other fish

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 Sardines During Pregnancy

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

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

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

Nutrient	Amount per 100g
Protein	25g
Omega-3 Fatty Acids	2g
Calcium	382mg
Vitamin D	193 IU
Vitamin B12	8.9µg
Iron	2.9mg
Magnesium	39mg
Selenium	52.7µg
Zinc	1.3mg

How Much Sardines is Safe to Eat During Pregnancy?

During pregnancy, it’s recommended to consume 8-12 ounces of low-mercury fish like sardines per week. This equates to about 2-3 servings weekly. Sardines provide essential nutrients, making them a healthy choice. They can be incorporated into the diet at any stage of pregnancy, but are particularly beneficial in the third trimester when nutrient needs are higher. Opt for wild-caught sardines in spring water or olive oil for the best nutritional benefits.

Possible Side Effects of Eating Sardines During Pregnancy

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

Mercury Levels: Sardines have low mercury, but frequent consumption may still increase mercury exposure.
Allergic Reactions: Some people may experience allergic reactions like itching, swelling, or digestive upset.
Digestive Discomfort: High oil content in sardines could cause bloating or indigestion in some pregnant women.
Sodium Content: Canned sardines often have high sodium, which may contribute to increased blood pressure.
Histamine Risk: Improper storage of sardines can lead to histamine formation, causing symptoms like flushing or headaches.

Good Alternatives to Sardines During Pregnancy

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

Don’t like the taste of sardines
Have dietary mercury concerns
Want variety in pregnancy meals
Experience digestive discomfort

Pregnancy-Friendly Alternatives

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

Alternative	Key Benefits	Best Way to Eat It
Salmon	Rich in omega-3, low mercury	Grill or bake
Chia Seeds	High in fiber, omega-3s	Add to smoothies
Flaxseeds	Great fiber source, omega-3s	Mix into yogurt
Walnuts	Good omega-3, protein source	Snack raw or toasted
Tofu	Protein-rich, low in mercury	Stir-fry or grill

If you’re avoiding Sardines due to mercury concerns or digestive issues, opt for chia seeds or tofu, as they have higher fiber 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 Sardines during the first trimester of pregnancy?

Yes, you can eat sardines during the first trimester. They’re a great source of omega-3 fatty acids, which support your baby’s brain development. Sardines also provide calcium and vitamin D, essential for your bone health. Always ensure they’re cooked to avoid any risk of foodborne illness.

2. Can I Eat Sardines during the second trimester of pregnancy?

Absolutely, sardines are safe to eat in the second trimester. They offer important nutrients like protein, iron, and iodine, all of which support your baby’s growth. Eating sardines can help maintain your energy levels and contribute to healthy blood pressure. Just ensure the sardines are properly cooked.

3. Can I Eat Sardines during the third trimester of pregnancy?

Yes, sardines are beneficial in the third trimester. They supply essential nutrients like DHA, promoting your baby’s brain and eye development. Sardines also provide B vitamins, which are vital for reducing fatigue. Choose canned sardines in water or olive oil and ensure they’re fully cooked before eating.

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

One myth is that sardines contain too much mercury for pregnant women. In reality, sardines have low mercury levels and are safe. Another myth is that sardines can cause allergies in unborn babies, but there’s no scientific evidence supporting this. Eating moderate amounts is both safe and beneficial.

5. Is Sardines healthy for pregnancy?

Yes, sardines are very healthy during pregnancy. They’re rich in omega-3s, which support fetal brain development and maternal heart health. Sardines also provide essential vitamins and minerals like calcium, vitamin D, and iron. These nutrients help maintain your energy levels and support overall pregnancy health.

6. What types of Sardines are safe during pregnancy?

Canned sardines in water or olive oil are safe choices during pregnancy. They are cooked during the canning process, reducing the risk of foodborne illness. Always check for low-sodium options to manage your salt intake. Avoid sardines packed in sauces with high sugar or sodium content.

7. Can you Eat raw Sardines while pregnant?

No, you should avoid eating raw sardines during pregnancy. Raw fish can contain harmful bacteria or parasites that may pose a risk to you and your baby. Always ensure sardines are fully cooked to eliminate any potential health hazards and maximize their nutritional benefits.

⚠️ 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.