Yes, in most cases you can eat fish when pregnant, and it can be a practical way to get important nutrients like iodine, selenium, vitamin D, and omega-3 fatty acids. At the same time, it's perfectly normal to have doubts, because some fish can contain more mercury and other environmental toxins, and because raw fish requires extra consideration. Therefore, use official dietary guidelines as a benchmark, and rather choose "safe options often" than "all or nothing".

Danish dietary guidelines generally state that fish should be a regular part of the diet. A simple and useful rule of thumb is to aim for fish several times a week and vary between different species.

• 1-2 meals with fatty fish (e.g., salmon, herring, or mackerel) for omega-3.
• 1-2 meals with lean fish (e.g., cod, saithe, or plaice).
• Feel free to switch between fresh, frozen, and canned, so it's realistic in a busy everyday life.

If you don't eat fish, you can talk to your doctor or midwife about alternatives (e.g., supplements) to ensure you still meet your needs safely.

As a pregnant woman, you can typically eat most common edible fish. The most important thing is variation and to be extra careful with large predatory fish, as they can often contain more mercury.

• Salmon, trout, herring, mackerel
• Cod, saithe, haddock, plaice

Large predatory fish (and certain species from specific waters) can have a higher mercury content. Always follow the latest public recommendations on which species should be limited or avoided during pregnancy.

Mercury and other environmental toxins are the main reasons why recommendations differentiate between fish species. You don't need to calculate milligrams in everyday life to eat fish safely if you follow two practical principles:

1. Choose small and medium-sized fish more often than large predatory fish.
2. Eat a varied diet - this way you avoid getting "too much of the same" from one source.

If you are unsure about a particular fish (e.g., a species you are served out), choose a more common white fish or salmon as a simple and cautious choice.

Raw fish can be associated with a higher risk of unwanted bacteria or parasites if the raw material and handling are not adequate. Therefore, it's less about "prohibitions" and more about food safety.

• Choose establishments with good food hygiene and high turnover.
• Be extra cautious with raw fish that has been stored for a long time or whose origin you do not know.
• For homemade: follow food authority advice for storage, cold chain, and proper handling.

If you want to be completely on the safe side, thoroughly cooked, steamed, or oven-baked fish is the most uncomplicated choice during pregnancy.

Canned fish can be an easy solution when appetite fluctuates or time is short. Here, it is especially tuna that can raise questions because some tuna species can contain more mercury.

• Feel free to alternate between different types of canned fish (e.g., salmon, sardines, mackerel) instead of only choosing tuna.
• If tuna is a regular part of your diet, check official recommendations for quantity and frequency, as advice may depend on type and portions.

When pregnant, it can also help to make daily life physically easier, especially if you experience soreness, a feeling of heaviness, or tension in your lower back and abdomen. A support belt can be a practical aid as your body changes, and you want to relieve some pressure without "tightening" unnecessarily. See, for example, the Support Belts category and a specific choice like the Maternity Support Belt.

Update note: Last updated 2026-03-24.

Sources (selection):

• Danish Veterinary and Food Administration (general dietary guidelines and advice on fish during pregnancy)
• NetDoktor.dk (medical Q&A on fish, mercury, and pregnancy)
• Helsenorge.no (Nordic advice on food and drink during pregnancy, incl. fish)