Rainbow trout hailed as safest fish for pregnant women in Poland

Polish health experts advise that pregnant women can safely consume a range of fish rich in protein, omega‑3 fatty acids, iodine and vitamins, provided the species are low in contaminants. While larger predatory fish may contain hazardous levels of mercury and other heavy metals, rainbow trout (pstrąg tęczowy) is highlighted as a particularly clean option because it is farmed in controlled, pollutant‑free water. The fish offers high levels of DHA and EPA, essential for fetal brain and eye development, and supplies about 20 g of high‑quality protein per 100 g serving with low calories. Other low‑risk species mentioned include sardines, herring, cod and shrimp, whereas consumers are urged to avoid big ocean predators that accumulate mercury.

The recommendation underscores the importance of two weekly servings of safe fish during pregnancy to support optimal fetal growth while minimizing exposure to toxic substances.