Can you eat canned salmon while pregnant?
SafeYes, canned salmon is safe and genuinely one of the better things you can eat right now. It is fully cooked in the can, low in mercury, and loaded with the omega-3s and protein the FDA wants in your diet two to three times a week.
Why
Canned salmon is heat-processed inside a sealed can, so the Listeria and other bacteria that make raw and refrigerated ready-to-eat seafood risky have been destroyed. Salmon also sits on the FDA's "Best Choices" list for low mercury, meaning you can eat two to three servings a week, and the NHS counts it toward your oily fish for its omega-3 content. The soft edible bones add calcium, which is a bonus rather than a worry.
Safer alternatives
- Canned pink or sockeye salmon in salmon patties
- Salmon pouches mashed with yogurt for sandwiches
- Canned sardines for a similar omega-3 hit
- Canned light tuna, also a low mercury choice
Sources
- FDA https://www.fda.gov/food/consumers/advice-about-eating-fish
- NHS https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
Every verdict follows our sourcing methodology: official health guidelines only, most cautious position when they differ.
Last reviewed by the pregAI editorial team.
Frequently asked questions
How many cans of salmon a week is too many?
Stick to the FDA guidance of two to three 4-ounce servings a week of low mercury fish, which works out to roughly two standard cans. The NHS also caps oily fish such as salmon at two portions a week because of pollutants that build up in the flesh.
Do I need to heat canned salmon before eating it?
No, it is already cooked and shelf stable, so it is fine straight from the can into a salad or sandwich. Once you open it, refrigerate leftovers and finish them within a couple of days.
Is canned salmon better than smoked salmon in pregnancy?
For safety, yes. Canned salmon is heat-treated and shelf stable, while refrigerated cold-smoked salmon is a ready-to-eat seafood the CDC flags for Listeria unless you heat it until steaming.
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