Is it safe to eat salmon when pregnant?

Salmon is often highlighted as a healthy fish during pregnancy – but at the same time, many also hear about mercury, raw fish, and dietary advice.

So what are the actual rules?
Can you eat salmon when pregnant?

Yes, as a general rule, you can.

Why fish is recommended during pregnancy

Fish contains nutrients that are important during pregnancy.

These include:

• omega-3 fatty acids
• iodine
• vitamin D
• protein

Omega-3 in particular is often highlighted in connection with the child's development.

Is salmon safe during pregnancy?

Yes, salmon is generally considered one of the types of fish that pregnant women can eat.

Salmon typically has a lower mercury content than larger predatory fish and is therefore often recommended as a good choice.

What about smoked salmon?

Smoked salmon creates more doubt.

Cold-smoked salmon can carry a small risk of listeria because the fish is not heat-treated.

Many therefore choose to:

• be cautious with cold-smoked salmon
• or only eat it from fresh and reliable sources

Hot-smoked salmon is generally considered a safer choice.

Can you eat raw salmon when pregnant?

Yes, if the fish has been correctly frozen and handled.

Sushi with salmon from places with good food control is generally considered safe in Denmark.

How much fish should you eat?

Health authorities generally recommend fish as part of the diet during pregnancy.

The most important thing is variation and choosing fish with a low mercury content.

Which fish should pregnant women limit?

Some types of fish are recommended in limited quantities due to mercury.

These include:

• large tuna
• swordfish
• shark
• pike
• salmon

What if you don't like fish?

It is perfectly normal for tastes to change during pregnancy.

Some lose their appetite for fish, while others develop a stronger craving for certain types of food.

If you don't eat fish, you can talk to your doctor or midwife about omega-3 and supplements.

It's about balance – not fear

Many find that food becomes associated with uncertainty during pregnancy.

But the recommendations are about reducing risk – not about making ordinary food dangerous.

For most, salmon can certainly be part of a healthy and varied diet during pregnancy.

FAQ: Salmon and pregnancy

Can you eat smoked salmon when pregnant?

Hot-smoked salmon is generally considered safe. Many choose to be more cautious with cold-smoked salmon.

Can you eat sushi with salmon when pregnant?

Yes, if the fish has been correctly handled and frozen first.

Is salmon healthy during pregnancy?

Yes, salmon contains omega-3 fatty acids and protein, among other nutrients.

Can you eat raw salmon when pregnant?

Yes, if the fish is correctly prepared and comes from a place with good food safety.

Does salmon contain mercury?

Salmon generally contains low amounts of mercury compared to larger predatory fish.

How much salmon can you eat when pregnant?

Salmon can be included as part of a varied diet during pregnancy.

Can you eat gravlax when pregnant?

Many choose to be cautious with gravlax due to the risk of listeria.

Is farmed salmon safe during pregnancy?

Yes, farmed salmon is generally considered safe during pregnancy.

Sources:
Fødevarestyrelsen
Sundhed.dk