Is Sardines safe during pregnancy?

Fish Also called Nonalai, Charlay, Paycharlay, Paichalai (Tamil); Noona-kavallu (Telugu); Haird, Kanat, Tarali, Tarli, Haid (Marathi); Nalla Mathi, Nallamathi (Malayalam); Baige, Buthai, Boothai, Tarli-multhi (Kannada); Tarali (Gujarati).

Best Choice, within oily-fish limits

FDA/EPA lists sardines as a Best Choice (2 to 3 servings a week); the NHS limits oily fish, sardines included, to 2 portions a week.[1,2,3]

What official sources say

US FDA / US EPA: Advice about Eating Fish (For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 - 11 Years)

  • Fish chart: Sardine Best Choice[1]
  • Pregnancy and breastfeeding: Eat 2 to 3 servings a week from the "Best Choices" list (OR 1 serving from the "Good Choices" list).[1]
  • Pregnancy and breastfeeding: 1 serving is 4 ounces[1]
  • Those who are pregnant or breastfeeding consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.[1]

NHS: Foods to avoid in pregnancy

  • Fish and seafood › Foods to limit: Oily fish, such as salmon, trout, mackerel, sardines and herring, should be limited to no more than 2 portions a week in pregnancy.[2]

NHS: Have a healthy diet in pregnancy

  • Aim to eat 2 portions of fish a week, one of them an oily fish such as salmon, sardines or mackerel.[3]

Related general rules

NHS: Foods to avoid in pregnancy

  • Fish and seafood › Safe to eat: Cooked fish is safe to eat in pregnancy.[2]

US FDA: Meat, Poultry & Seafood (Food Safety for Moms-to-Be)

  • Finfish should be cooked to an internal temperature of 145° F (63° C).[4]

US CDC: Safer Food Choices for Pregnant Women

  • Safer Choice: Fish cooked to a safe internal temperature of 145°F or until the flesh is opaque and separates easily with a fork[5]

Nutrition per 100 g (USDA)

Energy208 kcal
Protein24.62 g
Fibre0 g
Sugars0 g
Iron2.92 mg
Calcium382 mg
Folate (DFE)10 µg
Folate, total10 µg
Vitamin A (RAE)32 µg
Vitamin C0 mg
Vitamin D4.8 µg
Vitamin B128.94 µg
Choline75 mg
DHA (omega-3)0.509 g
EPA (omega-3)0.473 g
Caffeine0 mg
Sodium307 mg

USDA FoodData Central: Fish, sardine, Atlantic, canned in oil, drained solids with bone (FDC ID 175139), per 100 g. Public domain. Values describe that USDA record; composition varies with variety and preparation.

Sources

  1. US FDA / US EPA: Advice about Eating Fish (For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 - 11 Years) · fda.gov. US government work, public domain; quoted. No endorsement implied.
  2. NHS: Foods to avoid in pregnancy · nhs.uk. Paraphrased. Contains public sector information licensed under the Open Government Licence v3.0 (OGL v3.0). Not endorsed by the NHS.
  3. NHS: Have a healthy diet in pregnancy · nhs.uk. Paraphrased. Contains public sector information licensed under the Open Government Licence v3.0 (OGL v3.0). Not endorsed by the NHS.
  4. US FDA: Meat, Poultry & Seafood (Food Safety for Moms-to-Be) · fda.gov. US government work, public domain; quoted. No endorsement implied.
  5. US CDC: Safer Food Choices for Pregnant Women · cdc.gov. US government work, public domain; quoted. No endorsement implied.

Sources checked 26 September 2026.

Quotes are checked word for word against each source page, and paraphrases against the original text. Official bodies are named as sources only: none of them reviewed or endorses this page.

Educational information, not medical advice. Your own doctor or midwife may advise differently for you — follow their advice.