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Can I eat tilapia while pregnant?

US pregnancy food safety guidance. Educational only.

Evidence checked by Doola Research Team Source reviewed May 2026 · Based on FDA, FoodSafety.gov published guidance

What Guidelines Say

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FDA and ACOG guidelines categorize tilapia as a "Best Choice" due to low mercury levels when thoroughly cooked.

Source basis: FDA, FoodSafety.gov

Read more details

Tilapia is recognized by the FDA and EPA as one of the safest fish options for pregnant women, falling into the "Best Choices" category. This classification is based on its consistently low mercury levels, which minimize risks to fetal neurodevelopment. Guidelines suggest consuming 8 to 12 ounces (2 to 3 servings) of low-mercury fish per week to provide essential nutrients like omega-3 fatty acids and protein. However, safety is contingent on proper preparation; tilapia must be cooked to an internal temperature of 145°F to eliminate potential pathogens such as Listeria monocytogenes and parasites. While tilapia contains lower levels of omega-3s compared to fatty fish like salmon, it remains a lean, high-protein source that supports maternal health and fetal growth without the high mercury risks associated with larger predatory fish. Following these established safety protocols allows for the inclusion of tilapia as a healthy dietary component.

Avoid

Raw or Undercooked Tilapia

Caution

Cook tilapia to an internal temperature of 145°F (63°C).

Safe Options

Baked Tilapia

Expert Pick

Grilled Tilapia

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Updated: Sources: Dietary Advice Before and During Pregnancy | FDA +4

Can you eat tilapia while pregnant?

According to FDA, FoodSafety.gov guidance, the quick answer is: FDA and ACOG guidelines categorize tilapia as a "Best Choice" due to low mercury levels when thoroughly cooked. Avoid: Raw or Undercooked Tilapia Use caution: Cook tilapia to an internal temperature of 145°F (63°C). Safer option: Baked Tilapia Quick checks: Cook tilapia to an internal temperature of 145°F (63°C). Consume 8 to 12 ounces (226 to 340 grams) of low-mercury fish weekly. Avoid raw or undercooked tilapia. Source basis: FDA, FoodSafety.gov.

Safer Choices

Baked Tilapia

  • Cook at 400°F (204°C) until internal temperature reaches 145°F.

Grilled Tilapia

  • Grill over medium heat until internal temperature reaches 145°F.

Steamed Tilapia

  • Steam fillets until internal temperature reaches 145°F.
  • This method preserves nutrients while reaching the necessary temperature for food safety during pregnancy.

Baked or Broiled Tilapia

  • Cooking to an internal temperature of 145°F ensures the destruction of harmful bacteria and parasites.

Frozen Tilapia Fillets

  • Commercially frozen fish often undergoes deep-freezing processes that can reduce parasite risks before cooking.

Farm-Raised Tilapia

  • Most tilapia in the U.S. is farm-raised under regulated conditions, which generally results in lower mercury exposure.

Risks & Limits

Raw or Undercooked Tilapia

  • Increases risk of listeriosis, leading to serious pregnancy complications.

Tilapia from Unverified Sources

  • May contain higher levels of contaminants; purchase from reputable suppliers.

Raw Tilapia

  • Raw preparations like ceviche or sushi pose significant risks of foodborne illnesses such as Listeria and Salmonella.

Excessive Portions

  • While low in mercury, exceeding 12 ounces per week may displace other nutrient-dense foods in the diet.

Cross-Contaminated Surfaces

  • Using the same cutting board for raw tilapia and produce can spread bacteria to ready-to-eat foods.

Key Points from Health Guidelines

Based on FDA, FoodSafety.gov published guidance

  • 1
    Cook tilapia to an internal temperature of 145°F (63°C).
  • 2
    Consume 8 to 12 ounces (226 to 340 grams) of low-mercury fish weekly.
  • 3
    Avoid raw or undercooked tilapia.
  • 4
    Purchase tilapia from reputable sources.
  • 5
    Store raw tilapia at 40°F (4°C) or below.
  • 6
    Use separate cutting boards for raw fish and other foods.
  • 7
    Wash hands thoroughly after handling raw tilapia.

Common Questions About tilapia While Pregnant

Can I eat tilapia while pregnant?
FDA and ACOG guidelines categorize tilapia as a "Best Choice" due to low mercury levels when thoroughly cooked.
Is it safe to eat tilapia during the first trimester?
Yes, consuming properly cooked tilapia during the first trimester is safe and provides essential nutrients beneficial for fetal development.
How much tilapia can I eat per week while pregnant?
The FDA recommends that pregnant women consume 8 to 12 ounces (226 to 340 grams) of low-mercury fish, such as tilapia, per week.
What are the risks of eating undercooked tilapia during pregnancy?
Eating undercooked tilapia increases the risk of listeriosis, a serious infection that can lead to miscarriage, stillbirth, or severe illness in newborns.
Are there safer alternatives to tilapia during pregnancy?
Other low-mercury fish like salmon, cod, and trout are also safe and nutritious choices during pregnancy.
What is the best way to prepare tilapia to ensure it's safe during pregnancy?
Cooking tilapia to an internal temperature of 145°F (63°C) by baking, grilling, or steaming ensures safety during pregnancy.

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References & Guidelines

Evidence checked by Doola Research Team and source reviewed against public health guidance. This content is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider for advice specific to your pregnancy.