Eating raw or undercooked fish during pregnancy is a controversial topic. On one hand, seafood like tuna is high in beneficial omega-3 fatty acids. On the other hand, raw fish carries a risk of food poisoning and exposure to mercury.
This article provides a detailed overview of the risks and benefits of eating raw tuna during pregnancy so you can make an informed decision.
Summary
Most health organizations recommend avoiding raw and undercooked seafood during pregnancy due to concerns about foodborne illnesses and mercury exposure. Cooked tuna is a safer choice that still provides beneficial omega-3s.
If you do choose to eat raw tuna, limit intake to no more than two average-sized servings per week. Opt for low mercury varieties like yellowfin and skip high mercury options like bigeye and bluefin tuna.
Pregnant women should also ensure proper handling and storage of tuna to reduce infection risk. Use caution when dining out and avoid tuna tartare or other raw preparations at restaurants.
Benefits of tuna during pregnancy
Tuna offers several nutrients important during pregnancy:
- Protein – Required for your baby’s growth and the expansion of maternal tissues. A 3 ounce (85 gram) serving of tuna provides about 25 grams of protein.
- Omega-3s – Support your baby’s brain and eye development. Tuna is one of the richest food sources, containing over 1 gram per serving.
- B vitamins – Aid energy production and red blood cell formation. Tuna provides niacin, B12 and B6.
- Iron – Helps prevent anemia caused by expanded blood volume. Tuna contains about 1 mg of iron per serving.
- Selenium – An antioxidant that protects cells from damage. Tuna is an excellent source with almost 50 mcg per serving.
Additionally, tuna is very low in calories and carbs, making it a great protein choice if you’re watching your pregnancy weight gain.
Risks of eating raw tuna
While tuna offers excellent nutrition, there are some risks associated with eating raw preparations:
Foodborne illness
Raw fish poses a risk of infection from bacteria, viruses and parasites. Of particular concern is salmonella, listeria, hepatitis A and parasites like tapeworm.
Pregnant women are about 20 times more likely than other healthy adults to get severe infections from these germs because of suppressed immunity. Infections may cause miscarriage, stillbirth or preterm labor.
Mercury exposure
Large tuna like bluefin and bigeye can accumulate high levels of mercury from polluted ocean waters. Mercury is a neurotoxin that can impair your baby’s developing brain and nervous system.
The Food and Drug Administration (FDA) recommends pregnant women eat no more than 6 ounces (170 grams) of tuna per week to limit mercury risks.
Allergic reactions
Some people are allergic to tuna and may experience symptoms like hives, itching and swelling after eating it. Reactions to raw tuna may be more severe.
If you’ve never eaten tuna before, introduce cooked tuna first to check for an allergic response before trying raw.
Guidelines for eating raw tuna during pregnancy
Most major health organizations advise pregnant women to avoid raw seafood entirely. However, some women still prefer to eat high quality tuna like sushi and sashimi in moderation.
If you choose to eat raw tuna, follow these guidelines to minimize risks:
- Eat no more than two servings per week. One serving is about 3 ounces or 85 grams.
- Avoid large predatory fish like bigeye, bluefin and yellowfin tuna which are higher in mercury.
- Only eat raw tuna at reputable restaurants and sushi bars that follow safe food handling practices.
- Check that raw fish is properly refrigerated and avoid tuna that smells fishy or spoiled.
- Opt for ready-to-eat packaged brands that have been preserved to destroy bacteria.
Safer tuna options during pregnancy
You can still enjoy tuna during pregnancy by choosing lower risk preparations:
- Canned tuna – Lower in mercury since most canned light tuna is skipjack.
- Cooked tuna – Searing, grilling or baking tuna destroys any parasites, viruses or bacteria present.
- Vegetable-based rolls – Sushi rolls containing cucumber or avocado rather than raw fish.
Tuna mercury levels
Mercury accumulation varies considerably by tuna species. This table summarizes mercury levels in popular tuna choices:
| Fish | Mercury Level | Servings Per Week While Pregnant |
|---|---|---|
| Skipjack (Light canned) | Low | Unlimited |
| Yellowfin | Low | 2-3 |
| Albacore (White canned) | Moderate | 2 |
| Bigeye | High | 1 |
| Bluefin | Very high | Avoid |
Both the Environmental Defense Fund (EDF) and FDA provide more extensive guides ranking the mercury content of various seafood.
Selecting and storing tuna
Careful selection and storage of tuna is important to reduce risks of foodborne illnesses like salmonella and listeria:
- Appearance – Raw tuna should have a bright color and sheen. Discoloration, dulling or drying around the edges indicates spoilage.
- Smell – Should not have a fishy or ammonia-like odor.
- Packaging – Canned and pouched tuna should not have dents, damage or swelling.
- Expiration – Do not purchase raw tuna if the use-by date has passed.
- Storage – Keep tuna chilled at 40°F (4°C) or less. Do not allow raw tuna to sit at room temperature for more than 2 hours.
- Handling – Wash hands, utensils and surfaces that touch raw tuna to avoid cross contamination.
Eating raw tuna when dining out
It’s safest to avoid higher risk raw tuna dishes like sushi and ceviche at restaurants during pregnancy. However, if you do choose to eat raw tuna out, follow these tips:
- Only eat at high quality sushi restaurants with impeccable food handling practices. Avoid raw seafood from buffets and salad bars.
- Stick to lower mercury tuna like yellowfin. Avoid specialty tuna like bluefin otoro.
- Don’t eat raw tuna if it is served lukewarm or has been sitting. Opt for freshly prepared dishes.
- Avoid tuna tartare, which may contain raw tuna mixed with raw eggs.
- If in doubt, stick to cooked rolls or other cooked dishes like stir fried noodles, miso soup, etc.
FAQs
Is it safe to eat spicy tuna rolls while pregnant?
No, spicy tuna rolls are not considered safe during pregnancy. Although the tuna contains chili or other spices, it is still raw inside. Only eat rolls containing cooked fish.
What if I ate raw tuna before I knew I was pregnant?
There’s no need to panic if you ate some raw tuna in early pregnancy before you knew you were expecting. The highest risk times are the third trimester when the baby’s brain is rapidly developing. Just avoid additional raw seafood for the rest of your pregnancy.
Is it safer to eat tuna I caught myself?
No, eating tuna you caught recreationally is not safer. The main concerns with raw tuna relate to parasites and mercury exposure, which have nothing to do with the source of the fish or how fresh it is.
Can I eat seared tuna while pregnant?
Yes, seared or lightly cooked tuna is safer than raw during pregnancy. Searing tuna on the outside kills any parasites or bacteria present, reducing risks of food poisoning. Cooked tuna is still healthy and provides omega-3s.
What if my obstetrician says eating some raw tuna is okay?
Some doctors may tell patients that an occasional piece of sushi is fine during pregnancy. If your personal OB/GYN approves eating limited raw tuna, follow their advice over the general guidelines.
The Bottom Line
Most experts recommend avoiding raw seafood during pregnancy due to potential risks of foodborne illness and mercury exposure. Cooked tuna remains a healthy choice that provides protein, omega-3s and other nutrients for you and your baby.
If you do eat raw tuna, limit intake to no more than two servings per week and choose low mercury varieties like yellowfin. Use caution when dining out and avoid tuna tartare or other raw preparations.
Ultimately, it’s up to you to weigh the potential benefits and risks of consuming raw tuna. Speak to your doctor and make the decision that’s right for you and your pregnancy.