Safety Status: Avoid Entirely
Swordfish is classified under the avoid category during pregnancy and lactation.
According to joint warnings and dietary guidelines published by the U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA), swordfish contains exceptionally high levels of methylmercury.
Methylmercury is an organic compound that accumulates in aquatic ecosystems. Because swordfish are large, long-lived predatory fish at the top of the marine food chain, they consume smaller fish over many years. This leads to bioaccumulation, causing mercury to concentrate in their muscle tissues at levels far exceeding safe limits for pregnant individuals. Cooking, baking, or grilling swordfish does not remove or reduce mercury levels, making it unsafe in any prepared form.
Risks to Fetal Development
When a pregnant individual consumes swordfish, the methylmercury is absorbed into the bloodstream, easily crosses the placenta, and enters the fetal circulatory system.
Fetal brain and nervous system development is highly sensitive to mercury exposure. Even at low levels, methylmercury acts as a neurotoxin. High exposure during gestation can impair the development of the baby’s brain, potentially leading to cognitive delays, motor skill deficits, speech difficulties, and issues with visual-spatial coordination later in childhood.
Healthy & Low-Mercury Alternatives
To support your baby’s development without the risk of heavy metals, the FDA and EPA recommend eating 8 to 12 ounces (2 to 3 servings) of low-mercury seafood per week. Seafood is a primary source of Omega-3 fatty acids (DHA and EPA), which are vital for fetal brain and retina development. Excellent safe alternatives include:
- Salmon (Wild-caught): Rich in Omega-3s and naturally very low in mercury.
- Atlantic Mackerel: Safe and nutritious, unlike King Mackerel which has high mercury and must be avoided.
- Sardines and Anchovies: Small fish that do not accumulate high mercury levels.
- Rainbow Trout: High in protein and healthy fats, with low mercury content.
Safe Alternatives
Low-mercury seafood options such as wild salmon, rainbow trout, Atlantic mackerel, sardines, or cod.
OB-GYN Clinical Tip
Review the joint FDA and EPA advisory chart for pregnant individuals. Focus entirely on fish in the 'Best Choices' category and avoid the 'Choices to Avoid' list completely.
Related Nutrition Guides
Read our complete recommendations for vitamins and safe eating:
🍎 Go to Nutrition Guide →Check the safety status of these related foods: