Hi, Seafoodies!
Eating healthfully is always important, but nutrition seems to take on a whole new level of importance during pregnancy. Suddenly, every bite is important for mom and baby. And certain nutrients—like protein, the omega-3 DHA, vitamin D, folate, iron and calcium—are especially beneficial for baby brain and body development.
Seafood is one of our favorite ways to get many of these nutrients, particularly protein, DHA, vitamin D, iron and even calcium. Whether you’re actively trying to conceive, currently sporting a baby bump, navigating the foggy newborn days while breastfeeding or planning for a future family—understanding the seafood-pregnancy connection is important for both your wellbeing and your baby’s optimal growth.
So let’s get into why seafood should be your go-to through pregnancy, breastfeeding and beyond!
Seafood and Pregnancy
Let’s tackle one of the biggest pregnancy nutrition questions right away! We want to clear up one of the most common pregnancy nutrition questions we receive: “Is seafood safe during pregnancy?” Not only is the answer a resounding yes, but seafood might be one of the most beneficial foods you can eat during this incredible journey. The Dietary Guidelines for Americans encourage pregnant women to enjoy a variety of seafood 2-3 times weekly (about 8-12 ounces total) to help meet nutrient, especially omega-3, needs.
When you’re growing a tiny human, certain nutrients become especially crucial. Seafood delivers these in abundance:
Omega-3 DHA: This essential fatty acid makes up more than half of a baby’s developing brain and retina—meaning your little one literally needs it to think and see! The brain relies on DHA for proper growth during pregnancy and through infancy and early childhood, with the highest demand in the first two years of life. Since your body can’t produce this powerful nutrient on its own, you need to get it through your diet, and seafood is the premier source. Fatty fish like salmon, mackerel, tuna and trout offer the most concentrated amounts of ready-to-use DHA.
Protein: Pregnancy is a time of incredible growth and building—and protein is your body’s primary construction material. These amino acid chains are broken down and reassembled to create everything from your baby’s developing muscles and organs to the hormones that support your pregnancy. Your protein needs increase significantly during pregnancy (about 25 grams extra daily), and seafood provides complete protein with all essential amino acids in an easily digestible form. Unlike some protein sources that can be heavy or difficult to digest during pregnancy, fish and shellfish offer lighter options that still deliver powerful nutrition.
Calcium: Everyone knows calcium builds strong bones, but did you know your baby will take the calcium they need from your own bones if your diet doesn’t provide enough? Seafood options like canned salmon with bones, sardines and shrimp help maintain your bone density while simultaneously building your baby’s developing skeleton. Aim for about 1,000 mg of calcium daily, and include calcium-rich seafood 2-3 times weekly to help meet this goal.
Iron: If you’re feeling unusually tired during pregnancy, iron needs might be part of the reason. Your blood volume increases by about 50% during pregnancy, requiring significantly more iron to create hemoglobin that carries oxygen to you and your baby. Iron deficiency is the most common nutritional deficiency during pregnancy, yet seafood options like clams, oysters, halibut and crab are iron powerhouses. Iron from animal sources (including seafood) is more readily absorbed than plant-based iron, making seafood an efficient choice for supporting iron intake.
Vitamin D: Often called the “sunshine vitamin,” vitamin D works closely with calcium to build your baby’s bones and teeth. It also supports immune function, reduces inflammation and may even help prevent pregnancy complications. Yet vitamin D deficiency is common, especially if you live in northern climates or have limited sun exposure. Fatty fish like salmon stands out as one of the few natural food sources of vitamin D, providing about 100% of your daily needs in a single serving.
Iodine: This often-overlooked mineral is crucial for your baby’s brain development and your thyroid function (which regulates metabolism). Pregnancy increases iodine requirements by about 50% and seafood—especially white fish and shellfish—is naturally rich in this essential nutrient.
Choline: Working alongside DHA, choline helps develop your baby’s brain and nervous system. While eggs are often cited as the top choline source, seafood like salmon and cod provide significant amounts of this critical nutrient as well!
Just as with all animal proteins during pregnancy, ensure that all seafood is cooked thoroughly. And, that includes sushi! If you’re craving sushi during pregnancy, stick with sushi that contains cooked seafood. And there are only a few species that you need to avoid during pregnancy and while breastfeeding due to potentially higher mercury content—specifically, shark, swordfish, king mackerel, orange roughy, marlin and bigeye tuna.
And the beauty of seafood is how all these nutrients work together synergistically—the vitamin D helps calcium absorption, the healthy fats help your body utilize fat-soluble vitamins and the complete protein package supports both your changing body and your baby’s rapid development.
You can see why seafood should be on the table as a well-balanced pregnancy diet!
Seafood and Breastfeeding
The seafood benefits don’t end with delivery! When breastfeeding, those extra 300-400 calories you need daily should come from a variety of nutrient-dense foods, including seafood. Here’s why: The omega-3 DHA you consume gets passed directly to your baby through breast milk, continuing to support brain and eye development. Studies show that breastfeeding moms who consume adequate DHA help contribute to optimal vision development in infants up to 12 months! Plus, the protein, calcium, vitamin D and iron in seafood help fight postpartum fatigue, maintain your bone health and support recovery.
Seafood and Fertility Benefits
For those planning future pregnancies, seafood offers fertility benefits too. A seafood-rich diet has been associated with an increased likelihood of conception, possibly due to its protein-rich, lower-carb profile and anti-inflammatory omega-3s. These fatty acids may help reverse inflammation-related fertility issues like PCOS or endometriosis.
And it’s not for women only—some studies suggest increased dietary DHA may improve sperm viability and motility in men as well.
The bottom line? From fertility through pregnancy and breastfeeding, seafood provides a wealth of nutrients that support both you and your baby during these critical life stages. Aim for 2-3 servings of a variety of seafood each week, from salmon, shrimp, canned tuna and pollock to crab, scallops, cod, clams, tilapia, and catfish.
Your growing family deserves the best—and often, that comes from the sea!
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