Food is the original omega-3 supplement. If fish is on the menu, you can get a lot of DHA without a single pill. Here's what to eat, how much, and what to skip.
Written by Vita Globe Editorial Team | Reviewed against FDA/EPA advice and NIH Office of Dietary Supplements guidance
What are the best omega-3 foods to eat during pregnancy?
Lower-mercury fatty fish are the richest food sources of DHA and EPA. The FDA and EPA advise 8 to 12 ounces a week (two to three servings) from their "Best Choices" list, which includes salmon, sardines, herring, anchovies, trout and canned light tuna[1]. A 3-ounce serving of farmed salmon has about 1.24 g DHA[2]. Plant foods like chia, flax and walnuts provide ALA, which converts to DHA only in small amounts[2].
Caveat: Many pregnant women don't reach the seafood target[2]. If fish isn't realistic, talk with your OB or midwife about a DHA supplement.
Sources: FDA/EPA fish advice · NIH ODS (omega-3) · Verified 2026-09-27
In this article
How much fish should you eat while pregnant?
The FDA and EPA advise people who are pregnant or breastfeeding to eat 8 to 12 ounces of a variety of seafood a week from choices lower in mercury. For this group, one serving is 4 ounces, so that's two to three servings a week from the Best Choices list, or one serving from the Good Choices list[1].
NCCIH repeats the same range: at least 8 but no more than 12 ounces a week of lower-mercury seafood during pregnancy and breastfeeding[5].
Why bother? An expert consensus suggests at least 200 mg of DHA a day in pregnancy[3], and omega-3 supplements were linked with fewer preterm births in pooled trials[4]. Fish is the most direct food source of these fats.
Which fish are the best choices?
Here are three Best Choices from the FDA/EPA chart, with DHA and EPA amounts from the NIH[1][2]:
| Food (3 oz) | DHA | EPA | FDA/EPA category |
|---|---|---|---|
| Salmon, farmed | 1.24 g | 0.59 g | Best Choice |
| Herring | 0.94 g | 0.77 g | Best Choice |
| Sardines, canned | 0.74 g | 0.45 g | Best Choice |
Other Best Choices include anchovies, freshwater trout, Atlantic mackerel, cod, catfish, shrimp, tilapia and canned light tuna[1]. All are lower in mercury, but they vary in how much omega-3 they provide, so the fatty fish in the table are a good place to start if DHA is your goal.
Good Choices (one serving a week) include halibut, snapper, mahi mahi, albacore (white) tuna and Chilean sea bass[1].
Which fish should you skip?
The FDA/EPA "Choices to Avoid" list has the highest mercury levels: king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico and bigeye tuna[1].
For fish caught by friends or family, check local advisories. If there's no advisory, eat just one serving that week and no other fish[1]. More detail is in Fish Oil and Mercury: Is It Safe in Pregnancy?
What about plant sources of omega-3?
Flaxseed, chia seeds, walnuts, and canola and soybean oils provide ALA[2]. They're healthy additions and help you meet the pregnancy Adequate Intake for ALA of 1.4 grams a day[2].
The limitation is conversion. Your body turns only a small share of ALA into EPA and DHA, with reported rates under 15%[2]. So plant foods alone won't reliably supply DHA. Vegetarians and vegans often use algal oil, which usually provides around 100 to 300 mg of DHA[2]. See DHA vs. EPA for how these fats differ.
Easy ways to eat more omega-3s
- Baked or air-fried salmon with rice and greens
- Canned sardines or salmon mashed on whole-grain toast
- Canned light tuna salad (not albacore every time)[1]
- Trout tacos with cabbage slaw
- Chia pudding or ground flax in oatmeal for ALA
- A handful of walnuts as a snack
Cook seafood thoroughly while pregnant, and check with your provider about raw or undercooked fish.
The honest summary
- Aim for 8 to 12 ounces a week of lower-mercury fish[1].
- Salmon, herring and sardines are DHA heavyweights[2].
- Skip the seven highest-mercury fish[1].
- Plant ALA is helpful but isn't a DHA substitute[2].
If you're not a fish eater, Do You Really Need DHA During Pregnancy? covers when a supplement may make sense.
Our option
Vita Globe Prenatal Fish Oil Gummies
Our Prenatal Fish Oil Gummies pair omega fatty acids from fish oil with vitamins that include folic acid (vitamin B9), in a raspberry and lemon chewable gummy. Suggested use is 2 gummies once daily; they're gluten-free, non-GMO and made without artificial colors or flavors. It's an option for weeks when fish doesn't make it onto your plate. The exact DHA, EPA and folic acid amounts are on the Supplement Facts panel on the product page, so bring it to your OB or midwife. It contains fish, and it isn't a substitute for a prenatal vitamin your provider has recommended.
Frequently asked questions
Is it OK to eat salmon while pregnant?
Yes. Salmon is on the FDA/EPA Best Choices list[1]. Cook it thoroughly.
Can eggs help with omega-3s in pregnancy?
Some eggs are enriched with omega-3s, so check the carton. Eggs are also a source of choline. Cook them fully and ask your provider about your overall diet.
Is shrimp safe during pregnancy?
Yes, shrimp is on the Best Choices list[1].
Can I eat tuna while pregnant?
Canned light tuna is a Best Choice. Albacore is a Good Choice, one serving a week. Bigeye tuna should be avoided[1].
Do walnuts have DHA?
No. Walnuts provide ALA, which converts to DHA only in small amounts[2].
Sources
- U.S. Food and Drug Administration and U.S. Environmental Protection Agency. Advice about Eating Fish: For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1–11 Years. Updated March 5, 2024. fda.gov
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Updated September 20, 2026. ods.od.nih.gov
- Koletzko B, Lien E, Agostoni C, Böhles H, Campoy C, et al. The roles of long-chain polyunsaturated fatty acids in pregnancy, lactation and infancy: review of current knowledge and consensus recommendations. J Perinat Med. 2008;36(1):5-14. doi:10.1515/JPM.2008.001
- Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M. Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018;11:CD003402. doi:10.1002/14651858.CD003402.pub3
- National Center for Complementary and Integrative Health. Omega-3 Supplements: What You Need To Know. Updated November 2024. nccih.nih.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
