Which fish are safe during pregnancy in India?

Why it is worth eating

Fish supplies omega-3 fats, particularly DHA, which are used in the baby's brain and eye development, along with high-quality protein, iodine, vitamin D and B12.

Guidance in most countries is two to three servings a week of low-mercury fish for pregnant women — the benefits outweigh the risks for the great majority of fish eaten in India.

For families who do not eat fish, the equivalent fats come from flax seeds (ground), chia, walnuts and mustard oil, and a supplement is sometimes advised — ask your doctor.

Safe choices in Indian markets

Generally low in mercury and good choices: rohu, katla, mrigal, hilsa in moderation, pomfret, bhetki, tilapia, mackerel (bangda), sardines (mathi), anchovies, small freshwater fish eaten with bones, and prawns and shrimp that are well cooked.

The small oily fish — sardines, mackerel, anchovies — are the best value in the country: highest in omega-3, lowest in mercury, and the cheapest on the counter.

Fish eaten with the bones, as in many coastal preparations, adds a useful amount of calcium.

What to avoid, and how to cook it

Avoid the large predator fish, which accumulate mercury: shark (sura), swordfish, king mackerel, marlin and tilefish. Limit tuna, particularly large or steak varieties; canned light tuna in small amounts is generally considered acceptable, and albacore less so.

Avoid entirely: raw or undercooked fish and shellfish — sushi, ceviche, raw oysters — and smoked or cured fish that has not been cooked. The risk is listeria and parasites.

Cook thoroughly: fish should flake easily and be opaque throughout; prawns should be pink and firm. No pink centres in pregnancy.

Buy fresh from a source you trust, keep it cold, and cook it the same day. In coastal India this is easy; inland, be more careful about the cold chain.

And avoid fish from waters known to be polluted — local advice matters more than any national list.

When to see a doctor

Same-day: fever, vomiting or diarrhoea after eating fish or shellfish, which needs assessment in pregnancy rather than waiting out — food poisoning is more serious now.

Also same-day: any allergic reaction — swelling of lips or face, breathing difficulty, widespread hives — which is an emergency.

This article is general information, not medical advice, and is no substitute for personal medical advice. For any decision about your or your child's health, please consult your doctor.

Frequently asked questions

Q: How much fish per week? — Two to three servings of low-mercury fish is the usual guidance. A serving is roughly the size of your palm.

Q: Is prawn safe? — Yes, well cooked, and it is low in mercury. Raw or undercooked shellfish is not.

Q: My family says fish is 'heaty' and should be avoided in pregnancy. — That is a traditional food classification rather than a medical one. Low-mercury fish, well cooked, is recommended in pregnancy in most of the world.

Q: Should I take a fish-oil supplement instead? — Ask your doctor. Some are recommended in pregnancy; cod liver oil specifically is usually avoided because of its high vitamin A content.