Can You Eat Anchovies During Pregnancy? Safety, Benefits & Best Choices

Are Anchovies Safe to Eat During Pregnancy?

In most cases, yes—anchovies are safe to eat during pregnancy when they are properly handled and you choose the right type. Anchovies are a small fish that can provide high-quality protein and important nutrients, including omega-3 fats, iron, calcium (in some forms), and vitamin D.

The key considerations for pregnancy are:

• Food safety: avoiding fish that may carry harmful bacteria or parasites if not properly cooked or stored.
• Mercury exposure: choosing fish that are low in mercury to support healthy fetal brain development.
• Sodium: many anchovy products are salty, which can be a concern if you’re prone to swelling or have high blood pressure.

Because anchovies are typically a low-mercury fish and often eaten in small amounts, they can be a smart choice—especially compared with larger fish that accumulate more mercury.

Why Mercury Matters (and Where Anchovies Fit)

During pregnancy, healthcare organizations advise choosing fish that are low in mercury because methylmercury can affect the developing baby’s nervous system. Fish is still encouraged in pregnancy because it provides nutrients that support fetal growth—especially omega-3 fatty acids—so the goal is smart selection, not avoidance.

Anchovies are a small, short-lived fish. In general, smaller fish lower on the food chain tend to have lower mercury levels than large predatory fish (like shark, swordfish, king mackerel, and some types of tuna). This makes anchovies broadly compatible with common pregnancy fish guidance when eaten as part of a balanced diet.

Nutrition Benefits of Anchovies for Pregnancy

Anchovies may look small, but nutritionally they can be mighty. Depending on how they’re prepared (fresh, canned, marinated, or paste), the exact nutrients will vary, but anchovies often contribute:

Omega-3 Fatty Acids (DHA and EPA)

Omega-3s, especially DHA, are important for baby’s brain and eye development. Many pregnant people struggle to get enough DHA through diet alone, so including low-mercury seafood can help meet needs.

Protein

Protein supports maternal blood volume expansion, fetal growth, and tissue development. Anchovies can add protein to meals without requiring a large portion size.

Calcium (When Bones Are Included)

Some anchovy products include softened, edible bones (common in canned anchovies). When you eat the whole fish, you may get a helpful calcium boost. Calcium supports fetal bone development and helps protect maternal bone stores.

Iron and Vitamin B12

Iron needs increase during pregnancy to support red blood cell production and oxygen delivery. Vitamin B12 supports neurological development and helps prevent anemia. Anchovies can contribute small but meaningful amounts, especially when paired with iron-rich plant foods or fortified grains.

Vitamin D and Selenium

Vitamin D supports bone health and immune function, and selenium plays a role in thyroid function and antioxidant defenses. Seafood can be a useful dietary source for both.

Potential Risks of Eating Anchovies While Pregnant

Anchovies can be a healthy addition, but it’s wise to understand the main risks so you can choose safely.

1) Foodborne Illness (Listeria, Salmonella, Parasites)

Pregnancy increases susceptibility to certain foodborne illnesses, and some—especially listeriosis—can be serious for the baby. Risk depends heavily on preparation:

• Fully cooked anchovies (heated until steaming) are generally safest.
• Refrigerated ready-to-eat anchovies (such as some deli-style or oil-packed products) can carry a higher listeria risk if not properly processed, stored, and handled.
• Raw or undercooked anchovies (including some preparations used in certain cuisines) may pose parasite or bacterial risks.

2) High Sodium

Many anchovy products are salt-cured or packed in brine or oil with added salt. Excess sodium can worsen swelling and may be an issue if you have chronic hypertension, gestational hypertension, or preeclampsia risk.

That said, sodium needs vary. If your pregnancy is otherwise healthy, small amounts of salty foods can still fit—especially when balanced with potassium-rich foods (like beans, lentils, yogurt, bananas, and leafy greens) and adequate hydration.

3) Histamine Sensitivity

Anchovies are sometimes associated with higher histamine levels (common in aged/fermented fish). If you are prone to migraines, flushing, hives, or histamine intolerance, you may notice symptoms after eating cured anchovies. This is not unique to pregnancy, but pregnancy can sometimes change food tolerances.

4) Allergies

If you have a known fish allergy, avoid anchovies. If you’ve never had anchovies before, pregnancy is not necessarily the time to experiment with high-risk allergens unless advised by your clinician—especially if you have a strong personal or family allergy history.

Which Types of Anchovies Are Safest During Pregnancy?

The safest choice depends on how the anchovies are processed and whether they are cooked before eating.

Cooked Anchovies (Safest Option)

Cooked anchovies—for example, added to sauces, cooked into pasta dishes, baked on a pizza, or stirred into soups—are typically the lowest-risk option from a food safety perspective. Heating until the food is steaming hot helps reduce bacterial risk.

Canned Anchovies (Usually Safe, Watch Sodium)

Commercially canned anchovies are heat processed and shelf-stable until opened, which generally makes them a safer ready-to-eat option than some refrigerated seafood products. However, they’re often very salty. If sodium is a concern, use smaller amounts for flavor or look for lower-sodium options if available.

Anchovy Paste (Usually Safe, Check Storage)

Anchovy paste is often made from cured anchovies and is generally used in small quantities. It can be convenient during pregnancy for adding umami flavor to cooked dishes and dressings. Check the label for:

• Refrigeration requirements after opening
• Use-by guidance
• Sodium content

Marinated/“White” Anchovies (Use Extra Caution)

So-called white anchovies (often boquerones) are typically marinated in vinegar and served chilled. Marinating is not the same as cooking. Depending on sourcing and processing, these may carry a higher risk of parasites or foodborne illness if not properly frozen/handled for raw consumption.

If you’re pregnant and craving this style, consider choosing a version that is cooked or served hot, or discuss safety with your healthcare provider—especially if the product is from a deli case or restaurant where storage temperatures and turnover are uncertain.

Anchovies on Pizza or in Hot Dishes (Generally Pregnancy-Safe)

Anchovies baked on pizza or mixed into a hot pasta sauce are typically considered a pregnancy-safe way to enjoy them because the fish is heated thoroughly.

How Much Anchovy Can You Eat When Pregnant?

General pregnancy guidance commonly encourages eating 2–3 servings of low-mercury seafood per week (often framed as 8–12 ounces total, depending on the guideline). Anchovies can count toward that total, though many people eat them in small quantities rather than full “servings.”

Practical, pregnancy-friendly approach:

• Use anchovies as a flavor booster (a few fillets in pasta sauce, salad dressing, or sautéed vegetables).
• Balance your weekly seafood choices with other low-mercury options such as salmon, sardines, trout, herring, pollock, cod, shrimp, and canned light tuna (in recommended amounts).
• If you are monitoring sodium or blood pressure, keep anchovies as an occasional accent rather than a daily staple.

If you have thyroid disease, kidney disease, hypertension, or you’re on a medically advised diet, ask your clinician or a prenatal dietitian for personalized guidance.

Tips for Choosing and Storing Anchovies Safely

Food safety matters more in pregnancy because your immune system is naturally modified. These steps help reduce risk:

At the Store

• Prefer reputable brands with clear labeling and intact packaging.
• For refrigerated anchovies, check that the product is cold and within its use-by date.
• Look for signs of quality: no bulging cans, no leaking packages, and no strong “off” odors.

At Home

• Refrigerate promptly after opening any canned/jarred anchovies.
• Keep opened products tightly sealed and follow label directions for how long they remain safe after opening.
• When in doubt, cook anchovies into a hot dish rather than eating them straight from the jar.

When Eating Out

• Choose anchovies in hot dishes (pizza, baked pasta, cooked sauces) rather than chilled, marinated options.
• Avoid seafood from venues where cold foods sit out for long periods (buffets or long deli displays), especially if temperature control is unclear.

Managing Sodium: How to Enjoy Anchovies Without Overdoing Salt

Anchovies are naturally flavorful, which is a plus—you can use a small amount to season an entire dish. If you’re watching sodium during pregnancy, these strategies help:

• Use fewer fillets and let them melt into the oil while cooking to distribute flavor.
• Pair with fresh ingredients (tomatoes, lemon, herbs, garlic) to boost flavor without extra salt.
• Rinse salt-packed anchovies briefly (if the product type allows) and pat dry before using.
• Skip additional salt in recipes that include anchovies, capers, olives, soy sauce, or cheese.
• Balance the day: if lunch included anchovies, choose lower-sodium foods later (fresh fruits/vegetables, unsalted nuts, homemade meals).

Easy, Pregnancy-Friendly Ways to Eat Anchovies

If the smell or strong flavor puts you off during pregnancy (very common!), the good news is that anchovies can “disappear” into cooked foods while still adding savory depth.

Simple Ideas

• Tomato pasta sauce: Sauté garlic in olive oil, add 1–2 anchovy fillets and let them dissolve, then add tomatoes and simmer.
• Roasted vegetables: Toss broccoli or cauliflower with olive oil, lemon, and a small amount of anchovy paste mixed into the oil.
• Caesar-style dressing (safer at home): Use paste and make it with pasteurized ingredients; consider skipping raw egg if the recipe includes it.
• Pizza topping: Pair with vegetables to balance sodium and add fiber.
• Warm grain bowls: Add a tiny amount of anchovy paste to a cooked sauce or vinaigrette for umami.

When to Avoid Anchovies During Pregnancy

Consider skipping anchovies (or getting individualized medical advice) if:

• You have a fish allergy or suspected allergic reaction.
• You’re advised to follow a low-sodium diet due to hypertension, kidney disease, or preeclampsia risk.
• The anchovies are raw, undercooked, or marinated and you cannot confirm safe processing (such as proper freezing for parasite control).
• The product is from an uncertain source, has been stored improperly, is past its use-by date, or smells “off.”

What If You Ate Anchovies and Now You’re Worried?

It’s understandable to feel anxious—pregnancy can make every food decision feel high-stakes. In most cases, eating anchovies (especially cooked or canned) does not cause problems.

Consider calling your healthcare provider promptly if you develop symptoms that could suggest foodborne illness, especially after eating refrigerated ready-to-eat seafood:

• Fever (particularly ≥100.4°F / 38°C)
• Chills, body aches
• Nausea, vomiting, diarrhea that is severe or persistent
• Severe headache, stiff neck
• Decreased fetal movement (later pregnancy) or you simply feel that something is not right

If symptoms are mild and pass quickly, focus on hydration and rest, but don’t hesitate to seek medical advice—your care team would much rather reassure you early than have you wait.

Anchovies vs. Other Fish in Pregnancy

If you’re comparing options, anchovies are generally a strong choice because they are low on the food chain and typically low in mercury. Here’s how they stack up in practical terms:

• Anchovies: Low mercury, nutrient-dense, often high sodium, commonly eaten in small amounts.
• Salmon: Low mercury, higher omega-3s per serving, usually lower sodium when fresh.
• Sardines: Similar to anchovies (small fish), often rich in calcium and omega-3s; sodium varies by product.
• Canned light tuna: Convenient, moderate mercury compared with many small fish; follow recommended limits.
• High-mercury fish (avoid): Shark, swordfish, king mackerel, tilefish (and follow local advisories for certain sport-caught fish).

The Bottom Line

You can typically eat anchovies during pregnancy, and they can be a nutritious, low-mercury seafood choice. The safest approach is to choose cooked or commercially canned anchovies, keep portions sensible (especially due to sodium), and be cautious with marinated or raw-style anchovies unless you are confident in safe sourcing and handling.

If you have high blood pressure, are on a low-sodium plan, or you’re unsure about a specific anchovy product (especially refrigerated deli-style fish), a quick check-in with your prenatal care provider can give you personalized peace of mind.