Yes, store-bought fish sticks are generally safe during pregnancy if fully cooked and made from low-mercury fish like pollock or cod.
A single 2004 study found that children whose mothers ate fish sticks during pregnancy were twice as likely to develop asthma. That number tends to stick in your mind, especially when you’re already navigating a long list of pregnancy food rules. It’s enough to make anyone hesitate before reaching for that box of frozen fish sticks.
So here’s the reality: Fish sticks are generally considered safe during pregnancy. The key factors are the type of fish used — usually low-mercury white fish like pollock or cod — and making sure they’re fully cooked. The 2004 study had significant limitations, and major health organizations like the FDA and Mayo Clinic continue to recommend eating low-mercury fish several times a week during pregnancy. Let’s break down exactly what the guidelines say and how fish sticks fit in.
Are Fish Sticks Safe During Pregnancy?
Fish sticks are typically made from white fish like pollock, cod, or haddock — all of which fall into the FDA’s “Best Choices” category for low-mercury fish. This means they carry very little risk of mercury exposure, unlike high-mercury fish such as shark, swordfish, and king mackerel, which should be avoided entirely during pregnancy.
The FDA and EPA recommend that pregnant women eat 2 to 3 servings per week from the Best Choices category. A typical serving of fish sticks (about 4–5 sticks) provides roughly 3–4 ounces of fish, so you can easily fit them into your weekly seafood intake as long as you vary the types of fish you eat.
Commercial fish sticks are pre-cooked and frozen, so they only need to be reheated until steaming hot (145°F). This fully cooked status eliminates the risk of foodborne illness from raw or undercooked seafood, which is another common concern during pregnancy.
Why the Asthma Study Sticks Around
The 2004 study that linked fish sticks to childhood asthma gets mentioned often, but understanding its limitations helps put it in perspective. Here’s what you need to know about the research and how it fits with current advice.
- One observational study, not proof: The study looked at what mothers ate during pregnancy and then tracked asthma in their kids. Observational research can find associations but cannot prove cause and effect.
- No control for overall diet quality: The researchers didn’t adjust for other dietary habits that might influence asthma risk, such as overall intake of fruits, vegetables, or processed foods.
- Finding hasn’t been consistently replicated: Subsequent research has not consistently confirmed the same link. The study authors themselves noted that other factors could explain the results.
- Benefits of fish outweigh the potential risk: Moderate scientific evidence shows that eating low-mercury fish during pregnancy supports baby’s cognitive development, mainly due to omega-3 fatty acids like DHA.
So while the study is worth being aware of, it doesn’t mean you need to avoid fish sticks. The FDA’s advice remains clear: eating a variety of low-mercury fish during pregnancy is recommended for both you and your baby.
How Many Fish Sticks Per Week?
The FDA/EPA advice recommends 2 to 3 servings per week of fish from the Best Choices category. Since fish sticks fall into that category, you can treat them as part of your weekly seafood allowance. The key is to stick to the recommended serving size and to vary the types of fish you eat from week to week.
A single serving of fish sticks (about 4–5 sticks) provides roughly 3–4 ounces of fish. That means you could safely eat fish sticks up to three times a week if they are your only source of seafood. However, the advice encourages variety to minimize potential mercury exposure from a single source. Include fish sticks alongside other low-mercury options like salmon, tilapia, and shrimp.
The FDA’s official FDA/EPA fish advice lists pollock and cod — the fish used in most commercial fish sticks — as safe choices during pregnancy. One important note: while fish sticks are safe, you should still limit oily fish (salmon, trout, mackerel) to 2 portions per week. Fish sticks are made from white fish, so they are not subject to that limit.
| Fish Species | FDA Category | Mercury Level |
|---|---|---|
| Pollock | Best Choices | Very low |
| Cod | Best Choices | Very low |
| Haddock | Best Choices | Very low |
| Salmon | Best Choices | Low |
| Tuna (canned light) | Best Choices | Low |
As you can see, the fish used in commercial fish sticks are among the safest choices. The next step is knowing how to prepare and serve them to get the most benefit.
Tips for Eating Fish Sticks Safely During Pregnancy
To make the most of your fish stick habit while keeping risks low, follow these simple guidelines.
- Check the label for fish type: Look for sticks made from pollock, cod, or haddock. Avoid any that list only “white fish” without specifying the species, and be cautious with brands that use a mix of fish.
- Cook until steaming hot: Even though they’re pre-cooked, heat them to an internal temperature of 145°F to eliminate any surface bacteria. Bake or air-fry according to package instructions, and avoid raw or undercooked centers.
- Stick to serving size: A typical serving is 4–5 sticks (about 3–4 ounces of fish). Don’t double up servings without accounting for it in your weekly total.
- Vary your fish choices: Don’t rely solely on fish sticks. Include other low-mercury fish like salmon, shrimp, or tilapia throughout the week to get a range of nutrients and minimize any single source of mercury.
- Pair with healthy sides: Fish sticks are often served with fries or tartar sauce, but try adding a vegetable or a whole grain to round out the meal nutritionally.
If you have any specific concerns about your diet during pregnancy — especially if you have certain health conditions — your obstetrician or a registered dietitian can offer personalized advice.
Fish Sticks Compared to Other Seafood Options
Fish sticks offer a convenient way to incorporate low-mercury fish into your pregnancy diet, but they aren’t the only option. Comparing them to other common seafood choices helps put the recommendations in context.
According to the Mayo Clinic fish servings guide, pregnant women should aim for 8 to 12 ounces of low-mercury seafood per week. A serving of fish sticks contributes 3–4 ounces of that total. If you eat fish sticks twice in a week, that’s about 6–8 ounces — leaving room for another serving of something like salmon or shrimp.
One benefit of fish sticks is that they are fully cooked and easy to prepare. However, they are often breaded and fried, which adds calories and sodium. For maximum nutrition, look for baked, not fried, varieties or make your own at home with whole-wheat breadcrumbs.
| Seafood | Mercury Level | Servings per Week (Pregnancy) |
|---|---|---|
| Fish sticks (pollock/cod) | Very low | 2–3 servings |
| Salmon (wild or farmed) | Low | 2–3 servings |
| Canned light tuna | Low | 2–3 servings |
| White (albacore) tuna | Moderate | 1 serving |
| Shark / swordfish | High | Avoid |
The Bottom Line
Fish sticks made from low-mercury fish like pollock or cod are a safe and convenient option during pregnancy when fully cooked. The FDA recommends 2 to 3 servings of low-mercury fish per week, and fish sticks fit easily into that plan. While one old study raised a question about asthma risk, its limitations mean you don’t need to avoid fish sticks — just vary your seafood choices.
Your individual pregnancy may have specific dietary needs, so your obstetrician or midwife is the best person to confirm what’s right for your situation based on your health history and trimester.
References & Sources
- FDA. “Questions Answers Fdaepa Advice About Eating Fish Those Who Might Become or Are Pregnant Or” The FDA and EPA recommend that pregnant women eat 2 to 3 servings per week of fish from the “Best Choices” category.
- Mayo Clinic. “Art 20044185” Pregnant people should eat at least 8 ounces (224 grams) and up to 12 ounces (340 grams) of low-mercury seafood per week, which equals about 2 to 3 servings.