Sardines are small, oily forage fish that are highly recommended for consumption during pregnancy. While concerns about eating fish often center on mercury exposure, sardines are classified as a “Best Choice” seafood option by health organizations. They offer a dense concentration of beneficial nutrients that support both maternal health and fetal development, making them a valuable addition to a balanced prenatal diet.
The Low-Mercury Advantage
The primary concern with seafood consumption during pregnancy is exposure to methylmercury, a neurotoxin that accumulates in larger, long-lived predatory fish such as swordfish and shark. Sardines sit low on the marine food chain, feeding mainly on plankton, which results in a very low concentration of mercury in their tissues. Their small size and short lifespan make them a safer option compared to larger species.
The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) classify sardines among the fish with the lowest mercury levels. They are included on the “Best Choices” list, which pregnant and breastfeeding women are encouraged to eat. Consuming fish from this list allows expectant mothers to gain the health benefits of seafood without the elevated mercury risk.
Nutritional Powerhouses for Pregnancy
Sardines are packed with nutrients that support the unique demands of pregnancy, particularly the Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is important for the development of the fetal brain and retina, supporting cognitive and visual function. Adequate maternal intake of these fats is linked to improved developmental outcomes for the baby.
The fish also serve as an excellent source of calcium and Vitamin D, especially when the soft, edible bones are consumed. Calcium is constantly transferred from the mother to the baby during the final trimester to build the fetal skeleton. Vitamin D works alongside calcium to support bone health and may also play a role in preventing conditions like preeclampsia in the mother. Furthermore, sardines supply a significant amount of Vitamin B12, which is necessary for new cell production and the development of tissues and organs in the growing fetus.
Recommended Consumption Limits
While sardines are low in mercury, health organizations recommend managing the total amount of fish consumed weekly. The FDA and EPA advise pregnant and breastfeeding individuals to eat between 8 and 12 ounces of low-mercury fish per week. This total weekly amount should come from a variety of options on the “Best Choices” list.
A standard serving size for fish is 4 ounces, meaning a pregnant individual should aim for two to three servings of sardines or other “Best Choices” fish each week. Including sardines in this weekly allowance is an effective way to meet the recommended intake of essential fatty acids. Many pregnant women typically consume less than the suggested amount of fish, missing out on these nutritional benefits.
Preparation and Sourcing Tips
Sardines are most commonly consumed canned in oil, water, or tomato sauce, but fresh sardines are also an option, provided they are thoroughly cooked. It is important to avoid all raw or undercooked fish during pregnancy to eliminate the risk of foodborne illnesses, such as listeriosis or toxoplasmosis. Fresh sardines must be cooked until they are opaque throughout.
When purchasing canned sardines, choosing varieties packed in water or extra virgin olive oil is recommended. Some consumers look for cans specifically marked as “BPA-free” to minimize potential exposure to Bisphenol A (BPA), a chemical sometimes used in can linings. The convenience and long shelf life of canned sardines make them an accessible way for expectant mothers to incorporate this nutrient-dense food into their diet.