Yes—pregnant women can eat salmon when it is fully cooked. The American College of Obstetricians and Gynecologists (ACOG) includes salmon among lower-mercury fish and recommends two or three 4-ounce servings of fish or shellfish per week in total. Preparation matters: avoid raw or undercooked salmon and refrigerated smoked seafood.
How much salmon can you eat during pregnancy?
ACOG recommends two or three servings of fish or shellfish a week; one serving is 4 ounces. Salmon counts toward that combined weekly total, rather than being an additional allowance. The guidance applies before pregnancy, during pregnancy, and while breastfeeding. ACOG identifies salmon as a smaller, lower-mercury fish that can fit within this recommendation. ACOG: Healthy Eating During Pregnancy
| # | Preview | Product | Price | |
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Amazon Fresh, Wild Caught Alaskan Sockeye Salmon, Frozen, 1 Lb | $17.28 | Buy on Amazon |
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Amazon Fresh Brand, Farmed Atlantic Salmon, 1 Lb (Frozen) | $11.73 | Buy on Amazon |
Which salmon preparations are safe?
Fully cooked fresh or frozen salmon
Fully cooked salmon is the straightforward choice. ACOG advises avoiding raw and undercooked fish during pregnancy, while noting that cooked sushi is safe. Its guidance does not specify a salmon cooking temperature. ACOG: Surprise, You’re Pregnant! Now What? and ACOG: Can I eat sushi while I’m pregnant?
Raw or undercooked salmon
Avoid salmon served raw or undercooked, including raw salmon sushi and ceviche. ACOG advises against all raw or undercooked fish during pregnancy because of food-safety concerns. Choose a cooked option instead.
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Refrigerated smoked salmon
ACOG lists refrigerated smoked seafood among foods to avoid during pregnancy because of Listeria risk. Its guidance does not settle every reheating or serving scenario, so do not assume that every smoked salmon product is safe—or that every form is unsafe. When in doubt, choose fully cooked salmon that is not refrigerated smoked seafood. ACOG: Listeria and Pregnancy
What if the salmon was caught locally?
For fish caught in local waters, check local consumption advisories before eating it; recommendations can vary by location and water body. If you cannot find local safety information, ACOG advises eating no more than 6 ounces of that fish and avoiding other fish that week. ACOG: Toxic Chemicals: Steps to Stay Safer Before and During Pregnancy
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Why salmon can be part of a pregnancy diet
Fish provides omega-3 fatty acids, which ACOG says may be important for fetal brain development before and after birth. ACOG also lists salmon as a source of vitamin D. These benefits support including suitable fish in the recommended weekly total; they do not change the preparation precautions or the serving guidance.
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