Can I Eat King Mackerel During Pregnancy?

Jul 26

At a Glance:

⚠️ Concern: King mackerel is a high-mercury fish, which may harm fetal brain and nervous system development.
🔥 Risk Level: High — King mackerel is on the FDA’s “avoid” list during pregnancy due to mercury levels.
✅ Safe Practices: Choose low-mercury fish like salmon, sardines, or cod instead, and limit total seafood intake to 2–3 servings per week.

Seafood is a great source of protein and omega-3s during pregnancy, but not all fish are created equal—especially when it comes to mercury. King mackerel is one of the highest-mercury fish and should be avoided entirely while pregnant.

Here’s what you need to know about mercury, the risks of king mackerel, and which fish are safe swaps.

Why King Mackerel Is Unsafe During Pregnancy

The main concern with king mackerel is mercury, a toxic metal that builds up in the tissue of large predatory fish. When consumed during pregnancy, methylmercury can cross the placenta and affect the developing fetal brain and nervous system.

Health risks from mercury exposure include:

Impaired brain development
Delayed motor skills
Speech or cognitive issues later in life

That’s why the U.S. FDA and EPA both list king mackerel as a fish to completely avoid while pregnant, breastfeeding, or feeding young children.

Other High-Mercury Fish to Avoid

Along with king mackerel, steer clear of these during pregnancy:

Swordfish
Shark
Tilefish (from the Gulf of Mexico)
Bigeye tuna
Marlin

These large species accumulate the highest mercury levels due to their long lifespan and diet.

Safer Fish Alternatives During Pregnancy

The good news is you can still enjoy seafood—just choose low-mercury fish and stick to 2–3 servings (8–12 ounces) per week, as recommended by the FDA.

Low-mercury, pregnancy-safe options:

Salmon
Sardines
Anchovies
Tilapia
Catfish
Pollock
Canned light tuna (limit to 1–2 servings/week)

These provide important nutrients like DHA, protein, iodine, and vitamin B12, which support your baby’s development.

Tips for Eating Fish Safely During Pregnancy

🐟 Avoid raw or undercooked seafood (e.g. tartare, sushi, ceviche)
📏 Stick to 2–3 servings/week of low-mercury fish
🔥 Cook fish to 145°F (63°C) until it flakes easily
🧊 Refrigerate leftovers quickly to avoid listeria risk

If you're eating fish caught recreationally (like from lakes or rivers), check local advisories for contamination warnings.

Conclusion: Skip King Mackerel While Pregnant

While seafood is a healthy part of a pregnancy diet, king mackerel is one fish to completely avoid due to its high mercury content. Choose lower-mercury fish instead to safely get the nutrients you and your baby need.

Disclaimer: The content on this website is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions regarding your health, pregnancy, or medical conditions.

Reference: https://www.fda.gov/food/consumers/advice-about-eating-fish#choice