Tilapia is considered safe during pregnancy — FDA "best choice" category with very low mercury (0.013 ppm). It's one of the most affordable, widely available fish options. Cook to 145°F internal temperature.
Key Takeaway: Tilapia is in the FDA's lowest-mercury category. It provides 21g protein per 3oz serving — lean, mild-flavored, and versatile. Cook to 145°F. Up to 12 oz per week. Lower in omega-3 DHA than salmon but still a quality protein source.
Tilapia has lower DHA content than fatty fish like salmon or sardines. If DHA for fetal brain development is a priority, consider mixing tilapia with higher-DHA fish in your weekly rotation. See our salmon guide for the highest-DHA option.
Bottom Line: Safe, affordable, low-mercury fish for pregnancy. Cook to 145°F. Supplement with higher-DHA fish for optimal omega-3 intake.