Catfish is safe during pregnancy and is one of the best fish choices you can make. The FDA places catfish in its “Best Choices” category for pregnant and breastfeeding women, recommending two to three 4-ounce servings per week. Its mercury levels are among the lowest of any commercially available fish.
Mercury Levels in Catfish
Mercury is the main reason pregnant women worry about eating fish, and catfish scores exceptionally well on this front. FDA monitoring data from 1990 to 2012 found that catfish has a mean mercury concentration of just 0.024 parts per million (ppm). In many samples, mercury wasn’t detected at all. For context, high-mercury fish like swordfish and king mackerel typically measure above 0.5 ppm, more than 20 times higher.
Catfish sits comfortably alongside other popular low-mercury options:
- Shrimp: 0.009 ppm average
- Tilapia: 0.013 ppm average
- Salmon (fresh/frozen): 0.022 ppm average
- Catfish: 0.024 ppm average
All four of these fish fall in the FDA’s “Best Choices” tier, meaning you can safely eat two to three servings per week during pregnancy. A single serving is 4 ounces, roughly the size of your palm.
Farmed vs. Wild-Caught Catfish
Most catfish sold in the U.S. is farm-raised, and that’s actually a good thing for safety during pregnancy. Research from the USDA found that mercury was not detected in U.S. farmed catfish. Farm-raised catfish also meets FDA standards for PCBs, DDT, other pesticides, and heavy metals like lead and cadmium.
Wild-caught catfish can still be a safe option, but it comes with a caveat: wild fish accumulate whatever pollutants are present in their local water system. If you’re eating catfish caught from a local river or lake, check your state’s fish advisories for that specific waterway. Some regions have elevated levels of industrial chemicals that concentrate in bottom-feeding fish like catfish. When in doubt, commercially farmed catfish from the U.S. is the safer bet.
Why Fish Matters During Pregnancy
Eating fish during pregnancy isn’t just “allowed.” It’s actively encouraged. Fish provides protein, omega-3 fatty acids, vitamin B12, and vitamin D, all of which support fetal brain and eye development. The omega-3 fats in fish, particularly DHA, play a direct role in building your baby’s nervous system during the second and third trimesters.
Many pregnant women eat less fish than recommended because they’re worried about mercury. The FDA’s guidance is designed to help you get the nutritional benefits of seafood while staying well within safe mercury limits. Sticking to “Best Choices” fish like catfish, salmon, tilapia, and shrimp and eating two to three servings a week hits that balance.
How to Cook Catfish Safely
The one firm rule: catfish needs to be fully cooked. The FDA recommends cooking all finfish to an internal temperature of 145°F (63°C). At that temperature, harmful bacteria and parasites are killed. The flesh should be opaque and flake easily with a fork.
Avoid any raw, undercooked, or smoked catfish preparations. Raw and undercooked fish can harbor Listeria, a type of bacteria that poses serious risks during pregnancy. Listeria infection can lead to miscarriage, premature delivery, or severe complications for the newborn including blood infections and meningitis. Pregnant women are significantly more susceptible to Listeria than the general population.
Refrigerated smoked seafood is another source of Listeria risk, though catfish isn’t commonly sold this way. If you do encounter smoked catfish, it’s safe only when heated to 145°F or incorporated into a fully cooked dish like a casserole.
Preparation Methods That Work Well
Fried catfish is a staple in many households, and it’s safe during pregnancy as long as it reaches the proper internal temperature. Baking, grilling, broiling, and pan-searing all work just as well. If you’re watching your overall calorie and fat intake during pregnancy, baked or grilled catfish gives you the same nutritional benefits without the extra oil.
When buying catfish, look for U.S. farm-raised varieties. Imported catfish, sometimes labeled as basa or swai, may not be held to the same contaminant testing standards. The country of origin should be listed on the packaging or at the fish counter.