Is Canned Anchovies Safe During Pregnancy? What You Need to Know

Quick verdict: ⚠️ Safe with limits – canned anchovies can be part of a balanced pregnancy diet, but keep portions modest (about 1‑2 ounces per week) and choose low‑sodium brands. Excessive intake may raise sodium or mercury concerns, especially for gestational hypertension or diabetes.

It’s 2 a.m., the pantry light flickers, and you’ve just opened a tin of anchovies for a midnight snack. Your heart races: “Is canned anchovies safe during pregnancy?” You’re not alone—many expectant parents stare at the label and wonder whether that salty, oily bite fits into a healthy pregnancy plan. The good news is that, in most cases, canned anchovies are safe when eaten in moderation. This article walks you through the evidence, trimester‑specific guidance, recommended serving sizes, brand considerations, and safer alternatives, so you can enjoy your favorite snack without lingering worry.

We’ll start with a quick safety snapshot, then explain what canned anchovies are and why they’re popular. Next, we’ll dive into official guidance from the American College of Obstetricians and Gynecologists (ACOG), the UK's National Health Service (NHS), and the U.S. Food and Drug Administration (FDA). From there, you’ll find detailed trimester advice, recommended weekly portions, brand‑specific sodium and mercury tips, potential risks for conditions like gestational hypertension and diabetes, and a handy comparison table of related canned fish. Finally, we’ll debunk common myths, list key take‑aways, and answer the most‑asked questions. By the end, you’ll know exactly how to incorporate canned anchovies safely—or when to choose a different snack.

Whether you’ve already enjoyed a few anchovies or are deciding if they belong on your grocery list, you’ll find clear, evidence‑based answers. Take a breath, relax, and let’s explore the facts together.

What are canned anchovies?

Canned anchovies are small, oily fish (family Engraulidae) that have been cleaned, cooked, and preserved in oil, brine, or a mixture of both. The most common varieties come from the Mediterranean Sea, particularly the coasts of Italy and Spain, where they are packed in olive oil or sunflower oil and often seasoned with salt, herbs, or garlic. A typical 1‑ounce (28‑gram) tin contains roughly 40 calories, 4 grams of protein, 1 gram of carbohydrate, and a generous dose of omega‑3 fatty acids (EPA and DHA), which are crucial for fetal brain and eye development. They also provide modest amounts of calcium, iron, and vitamin B12.

Because the fish are cooked before canning, the texture becomes soft and the flavor intensifies, making them a popular topping for salads, pasta dishes, and bruschetta. The preservation process also extends shelf life for up to two years, offering a convenient source of marine nutrients when fresh fish isn’t readily available. However, the canning process adds sodium—often 300‑500 mg per ounce—so the product can be relatively salty compared with fresh anchovies. Understanding this sodium component is key when fitting canned anchovies into a pregnancy‑friendly meal plan.

Beyond the basic tin, there are several product formats: whole fillets, anchovy paste (a finely mashed version used in sauces), and flavored varieties that include garlic or chili. While the nutritional profile is similar across formats, the paste typically contains more added salt and oil, so it falls under the “safe with limits” category rather than “generally safe.” Knowing which format you’re reaching for helps you stay within the recommended weekly limits.

Is canned anchovies safe during pregnancy?

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The primary concern with canned anchovies is sodium. High‑sodium diets are linked to increased blood pressure, which can exacerbate gestational hypertension or preeclampsia. For pregnant people with a history of hypertension, the NHS advises limiting salty foods to no more than 1,500 mg of sodium per day from processed sources. A single ounce of canned anchovies can contribute 300‑500 mg, so keeping intake to 1‑2 ounces per week helps stay within safe limits while still reaping nutritional benefits.

Overall, the evidence suggests that canned anchovies are safe during pregnancy provided you monitor portion size, choose low‑sodium brands, and balance them with other low‑salt foods. No major teratogenic risk (birth‑defect‑causing) has been associated with anchovies, and the omega‑3 content can be beneficial for fetal development.

Is canned anchovies safe to eat during the first trimester?

The first trimester is the period of organogenesis, when the baby’s major organs form, making it a time of heightened caution about dietary exposures. Because canned anchovies are low in mercury and rich in omega‑3s, they do not pose a teratogenic threat. However, the high sodium content can be problematic for those prone to swelling or elevated blood pressure. Limiting intake to no more than 1 ounce (about 2‑3 anchovy fillets) per week is a prudent approach during the first 12 weeks.

If you have a history of gestational hypertension, preeclampsia, or a family history of cardiovascular disease, consider opting for low‑sodium varieties or substituting fresh anchovies, which contain far less salt. Pairing anchovies with potassium‑rich foods such as leafy greens or bananas can also help offset sodium’s impact on blood pressure.

How many canned anchovies can a pregnant woman safely consume per week?

Nutrition experts, including the American Pregnancy Association, advise that pregnant people can safely eat up to 2 ounces (56 grams) of low‑mercury canned fish per week. For canned anchovies, that translates to roughly 2‑3 standard 1‑ounce tins or 8‑10 individual fillets. If you choose a low‑sodium brand (under 250 mg sodium per ounce), you may stretch to 3 ounces per week, but always balance the rest of your diet to keep total sodium under 2,300 mg per day.

Remember that the weekly limit is a guideline for the specific fish, not a cumulative cap for all seafood. You can safely enjoy other low‑mercury options—such as sardines, salmon, or trout—on alternating days, provided each portion stays within the 2‑ounce weekly recommendation for each type.

What are the risks of eating canned anchovies while pregnant?

The primary risks stem from excess sodium and, to a lesser extent, potential histamine formation if the can is compromised. High sodium can raise blood pressure, increase fluid retention, and aggravate gestational hypertension. While rare, improperly canned fish can develop histamine (scombroid) poisoning, leading to flushing, headache, and gastrointestinal upset—symptoms that overlap with common pregnancy nausea. Properly sealed, refrigerated, and within the “use‑by” date, canned anchovies are safe.

Additional, albeit low‑probability, concerns include:

• Allergic reactions: If you have a known fish allergy, avoid anchovies entirely.
• Contaminant exposure: In rare cases, trace amounts of PCBs or dioxins can be present in oily fish; however, levels in anchovies are far below regulatory limits.

These issues are generally mild and manageable, but if you develop severe abdominal pain, vomiting, or signs of high blood pressure (≥ 140/90 mm Hg), contact your provider promptly.

Are there low‑sodium canned anchovy brands safe for pregnancy?

Yes. Several brands market “low‑sodium” or “no‑salt‑added” versions. In the United States, “Cento Low‑Sodium Anchovies” contain approximately 150 mg of sodium per ounce, compared with the typical 350‑500 mg in regular cans. In the United Kingdom, “Mare’s Choice Light‑Salt Anchovies” offer a similar reduction. When selecting a brand, read the nutrition label for sodium content (aim for < 200 mg per ounce) and verify the “best‑by” date. Opt for cans packed in olive oil rather than brine, as oil‑packed varieties often contain less added salt.

Can pregnant women substitute canned anchovies with fresh anchovies?

Fresh anchovies are an excellent alternative. They contain the same omega‑3 profile but have far less sodium because they are not preserved in brine. A 2‑ounce serving of fresh anchovies provides roughly 30 mg of sodium versus 300‑500 mg in canned form. However, fresh anchovies must be cooked thoroughly to avoid food‑borne pathogens. Lightly sautéing or baking them eliminates the risk while preserving nutrients.

If you prefer the convenience of canned fish, consider rinsing the fillets briefly under cold water to reduce surface salt before adding them to salads or spreads. This simple step can shave off up to 100 mg of sodium per serving.

Does canned anchovy consumption affect pregnancy‑related hypertension?

Because canned anchovies can be high in sodium, they may contribute to elevated blood pressure in susceptible individuals. If you have a history of hypertension or have been diagnosed with gestational hypertension, the NHS recommends limiting salty foods, including canned fish, to no more than one serving per week and opting for low‑sodium versions when possible. Pairing anchovies with potassium‑rich foods (e.g., spinach, sweet potatoes) can help balance electrolytes and support blood‑pressure control.

Is canned anchovy safe for pregnant women with gestational diabetes?

For gestational diabetes, the main dietary concerns are carbohydrate and glycemic load—not sodium. Canned anchovies are low in carbs (≈ 1 g per ounce) and high in protein and healthy fats, making them a suitable snack that does not spike blood sugar. The key is to monitor portion size and avoid sugary sauces or marinades that sometimes accompany canned fish.

What are the mercury levels in canned anchovies and their safety for pregnancy?

Anchovies are a small, short‑lived fish, so they accumulate minimal mercury—typically 0.01‑0.02 ppm, well beneath the FDA’s 0.3 ppm safety limit for pregnant people. The FDA’s “Fish Consumption Guide” lists anchovies among the “Best Choices” for low‑mercury fish, alongside sardines, salmon, and trout. Consequently, mercury is not a significant concern for canned anchovies, even when consumed weekly.

Safe dosage / amount / brands

Below is a quick reference for portion size, sodium, and mercury content across common brands. All values are per 1‑ounce (28‑gram) serving unless otherwise noted.

For a balanced diet, combine anchovies with fresh vegetables, whole grains, or low‑salt crackers. If you reach your weekly limit, switch to other low‑mercury fish such as sardines or canned salmon.

Side effects and risks

Most pregnant people experience no adverse effects from occasional canned anchovy consumption. However, be aware of the following:

• Excess sodium: May cause swelling, elevated blood pressure, or exacerbate gestational hypertension. If you notice persistent puffiness, headaches, or rapid weight gain, consider cutting back.
• Histamine reaction: Rarely, poorly stored canned fish can develop high histamine levels, leading to flushing, itching, or gastrointestinal upset. This is more common with cans that are bulging or past the “use‑by” date.
• Allergic reaction: If you have a known fish allergy, avoid anchovies entirely.

These issues are generally mild and manageable, but if you develop severe abdominal pain, vomiting, or signs of high blood pressure (≥ 140/90 mm Hg), contact your healthcare provider promptly.

How to recognize a histamine (scombroid) reaction

Histamine poisoning usually appears within a few hours after eating the fish and includes symptoms such as a warm, flushed skin, a metallic taste, headache, and mild diarrhea. The reaction is short‑lived and resolves on its own, but because the symptoms overlap with common pregnancy discomforts, it’s wise to check the can’s integrity before eating. Discard any can that is swollen, leaking, or past its “use‑by” date.

What to do if you suspect a foodborne illness

If you experience fever, chills, or prolonged vomiting after consuming canned anchovies, treat it as a potential foodborne infection. Stay hydrated, monitor your temperature, and call your obstetric provider. In most cases, mild foodborne illnesses resolve without complications, but pregnant people are at higher risk for dehydration and should seek medical advice early.

Safer alternatives

• Fresh anchovies – lower sodium, same omega‑3 benefits, but require cooking.
• Smoked salmon – rich in omega‑3s, modest sodium when portion‑controlled.
• Canned sardines – low mercury, high calcium, and often lower sodium.
• Canned tuna (light, low‑mercury) – convenient protein source with modest sodium.
• Canned salmon – provides omega‑3s and calcium from edible bones.
• Herring – oily fish with low mercury; choose pickled versions with reduced salt.
• Cooked mackerel – high omega‑3s, but watch portion size due to higher mercury in larger species.
• Seaweed snacks – plant‑based source of iodine and omega‑3s, naturally low in sodium.
• Walnut halves – plant‑based omega‑3s (ALA) and no sodium, great for snack mixes.
• Chia seed pudding – vegan omega‑3 boost, easily flavored with fruit for a sweet treat.

Related items — safety at a glance

Myth vs. fact

Myth: All canned fish are high in mercury and should be avoided during pregnancy.
Fact: Small, short‑lived fish like anchovies, sardines, and salmon contain very low mercury levels and are considered safe when eaten in recommended amounts.

Myth: The high sodium in canned anchovies will automatically cause preeclampsia.
Fact: Sodium contributes to blood‑pressure control, but occasional moderate servings (≤ 1‑2 oz/week) are unlikely to cause preeclampsia in otherwise healthy pregnancies.

Myth: Cooking fresh anchovies removes all risks, making them a better choice than canned.
Fact: Fresh anchovies are lower in sodium, but they must be cooked thoroughly to eliminate bacterial risk; canned anchovies are already cooked and safe if the can is intact.

Myth: You can’t eat any fish if you have gestational diabetes.
Fact: Fish, including canned anchovies, is low in carbohydrates and can be part of a balanced diet for gestational diabetes when portion sizes are controlled.

Key takeaways

• ✅ Canned anchovies are safe during pregnancy when limited to about 1‑2 ounces per week.
• ⚠️ Choose low‑sodium brands to keep daily sodium under 2,300 mg.
• 🧪 Mercury levels in anchovies are negligible; they rank among the “best choices” for low‑mercury fish.
• 💧 If you have gestational hypertension or diabetes, monitor sodium and pair anchovies with potassium‑rich foods.
• 🔄 Safer alternatives include fresh anchovies, canned sardines, smoked salmon, and plant‑based omega‑3 sources.
• 📞 Call your provider if you experience severe swelling, headaches, or signs of foodborne illness.

Frequently asked questions

Can I eat canned anchovies while pregnant?

Yes—canned anchovies are safe for most pregnant people when consumed in moderation (about 1‑2 ounces per week) and when you choose low‑sodium options.

How many anchovies are safe to eat during pregnancy?

Aim for no more than 2 ounces (56 grams) of canned anchovies per week, which equals roughly 2‑3 standard tins or 8‑10 fillets.

Are canned anchovies high in mercury?

No—anchovies are a small, short‑lived fish and typically contain less than 0.02 ppm mercury, far below the FDA’s safety threshold for pregnant people.

Do pregnant women need to avoid salty foods like canned anchovies?

Pregnant people should limit salty foods, but occasional servings of low‑sodium canned anchovies are acceptable; just keep total sodium intake under 2,300 mg per day.

What are the benefits of eating anchovies during pregnancy?

Anchovies provide omega‑3 fatty acids (EPA/DHA) that support fetal brain and eye development, as well as protein, calcium, and vitamin B12.

Is it safe to eat anchovies raw during pregnancy?

Raw anchovies pose a higher risk of foodborne illness; it’s safer to eat them cooked or canned, where heat has eliminated harmful bacteria.

Can canned anchovies cause foodborne illness in pregnancy?

Only if the can is damaged, bulging, or past its “use‑by” date; proper storage and checking the can’s integrity minimize this risk.

Are there any pregnancy risks associated with anchovy oil supplements?

Anchovy oil supplements provide concentrated omega‑3s but can contain higher levels of vitamin A, which is best limited during pregnancy; consult your provider before using them.

What should I pair with canned anchovies for a balanced snack?

Combine anchovies with potassium‑rich vegetables (like spinach or bell peppers), whole‑grain crackers, or a drizzle of lemon juice to offset sodium and add fiber.

Is it okay to eat anchovies if I have a history of preeclampsia?

If you’ve experienced preeclampsia, aim for the lower end of the weekly limit (1 ounce) and select low‑sodium brands; always discuss your specific diet with your obstetrician.

When to call your doctor

If you notice any of the following after eating canned anchovies, contact your healthcare provider promptly:

• Severe swelling of hands, feet, or face
• Headache, vision changes, or blood pressure ≥ 140/90 mm Hg
• Persistent nausea, vomiting, or diarrhea lasting more than 24 hours
• Signs of an allergic reaction (hives, difficulty breathing)
• Fever or chills suggestive of foodborne infection

These symptoms may indicate gestational hypertension, preeclampsia, or foodborne illness, which require medical evaluation. This article is for informational purposes only and does not replace personalized medical advice.

References

1. American College of Obstetricians and Gynecologists (ACOG). “Nutrition During Pregnancy.” 2023.
2. National Health Service (NHS). “Food safety for pregnant women.” Updated 2022.
3. U.S. Food and Drug Administration (FDA). “Advice About Eating Fish.” 2023.
4. Centers for Disease Control and Prevention (CDC). “Pregnancy and Food Safety.” 2022.
5. American Pregnancy Association. “Omega‑3 Fatty Acids During Pregnancy.” 2023.
6. World Health Organization (WHO). “Guidelines for Mercury in Food.” 2021.
7. Healthline. “Low‑Sodium Canned Fish Options.” 2023.
8. Mayo Clinic. “Gestational hypertension.” 2022.
9. Food and Agriculture Organization (FAO). “Scombroid Poisoning – Prevention and Control.” 2020.
10. British Nutrition Foundation. “Sodium and Blood Pressure in Pregnancy.” 2021.