Yes, you can eat sardines while pregnant, and they are generally considered a healthy, low‑mercury fish when eaten in moderation and prepared safely.

Are sardines safe in pregnancy?

Most guidelines list sardines as a safe “low‑mercury” fish that can be part of a healthy pregnancy diet.

They should be cooked (or canned, which is pre‑cooked); raw or undercooked sardines are not recommended because of the risk of bacteria and parasites.

Benefits for you and baby

Sardines are nutrient‑dense and can support both maternal health and fetal development.

  • Rich in omega‑3 (especially DHA), which supports your baby’s brain and eye development.
  • Good source of protein, helping with growth and tissue repair during pregnancy.
  • High in calcium and vitamin D, which support bone health for you and your baby.
  • Provide iron and B vitamins that help with red blood cell production and energy.

How much sardine is okay?

Health recommendations for low‑mercury fish (including sardines) are usually:

  • About 8–12 ounces (roughly 2–3 servings) of low‑mercury seafood per week.
  • One standard can of sardines is typically counted as one serving.
  • You can spread these servings across the week as part of a varied diet.

Always adjust for your overall fish intake so you are not exceeding the total weekly seafood recommendation.

Risks and what to watch for

Sardines are “low risk” compared with large fish, but there are still a few things to keep in mind.

  • Mercury: Sardines are low in mercury, but very frequent large servings could still increase exposure, so staying within weekly guidelines is recommended.
  • Sodium: Many canned sardines are salty; high sodium can worsen swelling or high blood pressure, so look for low‑sodium options.
  • Allergies and digestion: If you have a fish allergy or notice itching, swelling, or GI upset, stop eating them and seek medical advice.
  • Storage and histamine: Poorly stored fish can build up histamine, which may cause headaches, flushing, or hives; use intact cans, refrigerate once opened, and eat within 24 hours.

Practical tips (and a quick note)

  • Choose canned sardines in water or olive oil rather than heavy, salty sauces when possible.
  • Avoid raw or lightly cured sardines (like certain pickled or raw preparations); stick to fully cooked or canned.
  • If you already eat other fish (like salmon, tuna, etc.), include sardines as part of your total weekly low‑mercury fish amount.

Because every pregnancy is different, especially if you have high blood pressure, kidney issues, or a history of fish allergies, it is important to confirm with your own prenatal provider before making big changes to your diet.

Information gathered from public forums or data available on the internet and portrayed here.