In a nutshell
Yes, salmon and trout are safe – but don’t go overboard.
The expert view
Salmon and trout are a great source of protein, iron, and vitamins – but both the wild and farmed varieties contain traces of pollutants, according to the Food Standards Agency, so it advises no more than two portions a week.
A portion is 140g when cooked, or about the size of a computer mouse.
Smoked fish – including salmon, trout and mackerel – are considered fine to eat in pregnancy in the UK but, again, as they’re oily fish, you need to stick to two portions a week.
“Smoked salmon provides healthy omega 3 fatty acids, just like a grilled or baked salmon fillet,” explains nutritionist Dr Rana Conway, author of What to Eat When You’re Pregnant.
“However it also contains lots of salt so it’s best eaten only occasionally. A 100g portion of smoked salmon contains 3.5g salt, which is more than half the maximum amount an adult should have in one day (6g). A piece of fresh salmon the same size contains less than one tenth the amount of salt, so it’s a much healthier choice.”
Tinned salmon can also be a good choice for sandwiches, jacket potatoes and in pasta – and because you can eat the bones, they are a good source of calcium and phosphorous, says the NHS.
You may also see rock salmon on menus and, confusingly, this fish (also known as dogfish, huss or rigg) is not actually classed as an oily fish, but should also be limited to two portions a week.
Mums in our forum say:
“I personally avoided smoked salmon, [although it is] generally reckoned to be OK.” Nicolette
“Smoked salmon is fine as it’s still classed as cooked whereas salmon gravadlax is cured therefore not cooked so you can’t eat that.” – Pinkymumdrum
Read more about eating seafood and fish in pregnancy:
How much tuna is safe to eat in pregnancy?
Is oily fish safe in pregnancy?
Can I eat shellfish during pregnancy?