Can Pregnant Women Eat Tuna?

Pregnant women can eat tuna if they don’t have a history of allergy to this type of fish. Tuna provides important nutrients such as protein, iron, calcium, vitamins, and omega-3 fatty acids, all essential for both mother and baby.

However, tuna contains mercury, so it’s important not to overconsume it during pregnancy. Proper cooking and moderate intake are key to getting its benefits safely.

Benefits of Tuna for Pregnant Women and Their Babies

1. Supports Fetal Tissue Development

Pregnant women need 75–100 grams of protein daily to support brain and organ development in the fetus.
Protein also helps the mother produce antibodies to fight infections.
100 grams of tuna provides ~13.7 grams of protein.

2. Reduces the Risk of Anemia

Iron requirements increase by up to 50% during pregnancy.
Low iron intake can increase the risk of anemia.
100 grams of tuna provides ~1.7 mg of iron.

3. Helps Control Weight Gain

Tuna is low in calories (~100 kcal per 100 g), making it a healthy option for controlling weight gain during pregnancy.

4. Supports Bone and Teeth Health

Tuna contains phosphorus, which is essential for fetal bone and teeth formation.
Phosphorus also helps with optimal calcium absorption.
Omega-3s in tuna strengthen muscles and bones, improve endurance, and reduce body fat.

5. Helps Reduce Morning Sickness

Tuna provides electrolytes that help maintain fluid balance, reducing nausea, vomiting, and weakness caused by morning sickness.

6. Supports Fetal Brain and Vision Development

Omega-3 fatty acids promote fetal brain development and may reduce allergy risk in newborns.
For mothers, omega-3s can reduce the risk of preeclampsia and prenatal depression.

Risks of Eating Too Much Tuna

Excess mercury can affect the nervous system, kidneys, and heart, and may impair fetal brain development.
To reduce risk, combine tuna with low-mercury fish like tilapia, anchovies, or salmon.

Guidelines for Eating Tuna During Pregnancy

Limit intake to 12 ounces (~340 grams) per week.
Avoid tuna if you have a history of allergy.
Choose fresh tuna and avoid fish stored for long periods.
Cook thoroughly — steaming, boiling, or in soups and salads is preferred over frying.
Avoid raw or undercooked fish, including sushi, due to risk of bacteria or parasites.
Maintain a balanced diet: include lean meats, eggs, nuts, vegetables, fruits, whole grains, and other protein sources along with fish.
Consult a nutritionist or obstetrician to ensure dietary intake meets your specific needs and supports fetal growth.