Halibut

Safety Status: Moderate (Limit Consumption)

Halibut is safe to consume during pregnancy, but only in moderation.

According to guidelines from the U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA), halibut is classified as a “Good Choice” (not a “Best Choice”). Because it contains moderate levels of methylmercury, pregnant individuals must limit their intake.

Halibut are large, predatory flatfish that live in deep ocean waters. Their predatory diet and long lifespan allow methylmercury to accumulate in their muscle tissue (bioaccumulation).

While the mercury levels in halibut are not as high as in apex predators like swordfish or shark (which must be avoided entirely), they are high enough that unlimited consumption could raise maternal blood mercury levels, posing a risk to the fetal nervous system.

Mercury Risks and Fetal Safety

Methylmercury easily crosses the placental barrier.

A developing fetus is highly sensitive to the neurotoxic effects of mercury. High exposure can disrupt normal brain cell migration and growth, leading to subtle cognitive, motor, and visual developmental delays.

By limiting your intake of moderate-mercury fish like halibut to 6 ounces per week, you can safely enjoy the nutritional benefits of the fish without exceeding safe mercury exposure thresholds.

Safe Preparation and Portions

Follow these guidelines to consume halibut safely:

• Strict Portion Control: Limit halibut to one 6-ounce serving per week. Do not consume other moderate-mercury seafood, such as albacore tuna, Spanish mackerel, or grouper, in the same week.
• Cook Thoroughly: Cook halibut to an internal temperature of 145°F (63°C). The meat should lose its translucent appearance, turning firm and opaque white, and flake easily with a fork. Cooking kills any marine parasites or bacteria.
• Alternative Choices: For weeks when you want to eat more fish, choose “Best Choices” like salmon, cod, or sardines, which are extremely low in mercury and can be eaten 2 to 3 times per week.