Can I Eat Swordfish During Pregnancy?
At a Glance:
Concern: Swordfish is high in mercury, a heavy metal that can harm fetal brain development during pregnancy.
Risk Level: Not recommended. Swordfish is on the FDA's list of fish to avoid during pregnancy due to its very high mercury content.
Safe Alternatives: Choose low-mercury fish like salmon, tilapia, sardines, cod, or shrimp to get the benefits of seafood without the mercury risks.
Fish can be an excellent part of a healthy pregnancy diet—rich in protein, omega-3 fatty acids, and key nutrients for your baby's brain development. But not all fish are created equal. Swordfish, a large predator fish, is one type that raises concern. In this post, we’ll explore why swordfish is considered unsafe during pregnancy and offer safer, nutrient-rich alternatives for expectant mothers.
Understanding the Concerns
Swordfish is a popular game fish known for its firm texture and rich flavor. However, it’s also near the top of the food chain in the ocean—which means it accumulates significant levels of methylmercury, a neurotoxin that builds up in fish tissue over time.
What is Methylmercury?
Methylmercury is a form of mercury that can cross the placenta and accumulate in the developing fetal brain. High levels of exposure in pregnancy can affect a baby’s:
Brain development
Cognitive function
Motor skills
Language development
Assessing the Risks
The U.S. FDA and EPA both list swordfish as a “Fish to Avoid” during pregnancy. Even one serving can exceed the recommended weekly mercury limit for pregnant women.
Health Risks Include:
Developmental delays in infants
Learning difficulties in childhood
Potential damage to the mother’s kidneys and nervous system in extreme cases
Making Safe Choices
If you enjoy seafood, you don’t need to eliminate it altogether during pregnancy—just make smarter choices:
✅ DO:
Choose low-mercury fish like salmon, sardines, tilapia, cod, haddock, or canned light tuna.
Eat 2–3 servings (8–12 oz) per week of low-mercury fish.
Check FDA/EPA guidance for safe fish choices during pregnancy.
❌ AVOID:
High-mercury fish such as swordfish, shark, king mackerel, tilefish from the Gulf of Mexico, and bigeye tuna.
Raw or undercooked fish, including sushi made with high-mercury species.
A Pregnancy-Safe Seafood Recipe
Baked Salmon with Lemon and Dill
Ingredients:
2 salmon fillets (skin on, 5–6 oz each)
1 tablespoon olive oil
1 tablespoon lemon juice
1 teaspoon garlic (minced)
Fresh dill, salt, and pepper to taste
Instructions:
Preheat oven to 375°F (190°C).
Line a baking sheet with foil and place salmon fillets skin-side down.
Drizzle olive oil and lemon juice over each fillet. Sprinkle with garlic, salt, pepper, and dill.
Bake for 12–15 minutes or until the fish flakes easily with a fork.
Serve with a side of whole grains or veggies.
Conclusion: Avoiding Swordfish for a Safer Pregnancy
While fish can be an incredibly nutritious part of your pregnancy diet, swordfish should be avoided due to its high mercury content. Fortunately, there are many safer, delicious alternatives that allow you to enjoy the health benefits of seafood without putting your baby at risk. Stick to low-mercury options and follow the latest FDA/EPA guidance to make informed, pregnancy-safe choices.
As always, consult your healthcare provider for personalized nutrition advice based on your individual needs and health history.
Disclaimer: This blog post is for informational purposes only and does not replace professional medical advice. Always consult with your healthcare provider for guidance tailored to your specific pregnancy.
Source: https://www.fda.gov/food/consumers/advice-about-eating-fish#choice
