Safety Status: Safe (Pasteurized/Preserved)
Anchovies are safe to eat during pregnancy.
Under dietary guidelines from the U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA), anchovies are classified as a “Best Choice” seafood.
Due to their small size and short lifespan, they do not bioaccumulate the heavy metal methylmercury, which is a primary concern with larger predatory fish. Consuming anchovies allows pregnant individuals to obtain beneficial prenatal nutrients without risk of heavy metal exposure.
Standard canned or jarred anchovies are preserved through salting and then subjected to heat sterilization during canning. This double preservation process destroys foodborne pathogens like Listeria and Salmonella, as well as any marine parasites.
Nutritional Benefits
Anchovies are a nutritional powerhouse for expectant mothers:
- High in Omega-3 Fatty Acids (DHA/EPA): These essential fatty acids are vital for the rapid development of the fetal brain, nervous system, and eyes.
- Source of Calcium: Like sardines, anchovies are often eaten with their tiny, soft bones, which provide a rich source of calcium for your baby’s developing bones.
- Iron and Protein: Anchovies provide iron to help prevent maternal anemia, and high-quality protein to support tissue growth.
Safe Selection and Kitchen Practices
Keep your anchovy intake safe and healthy with these guidelines:
- Watch the Sodium Content: Anchovies are typically cured in large amounts of salt, making them highly sodium-dense. Use them in moderation as a flavoring agent (in pasta sauces, dressings, or toppings) rather than a main dish to avoid excessive sodium, which can contribute to pregnancy swelling (edema) and high blood pressure.
- Verify Restaurant Caesar Dressings: Traditional Caesar salad dressings contain raw egg yolks and anchovies. When dining out, always ask if the dressing is made with pasteurized eggs. If not, avoid it due to Salmonella risks. The anchovies themselves in the dressing are safe.
- Storage: Keep opened anchovies refrigerated in their oil, sealed in a glass jar, and consume them within 5 to 7 days.
Safe Alternatives
Sardines or herring.
OB-GYN Clinical Tip
Canned or jarred anchovies are fully cooked/preserved and safe. If using them in cooking, ensuring they are heated through adds safety. Verify that any Caesar salad dressing uses pasteurized eggs if it contains anchovies.
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