Quick Answer: Yes, Ventresca de Bonito del Norte (Northern Bonito belly) can be consumed during pregnancy in moderation. Northern Bonito is a small species with low mercury levels according to AESAN, suitable for up to 3-4 cans per month during gestation. Avoid Ventresca from bluefin tuna or swordfish, which do have high mercury levels.
Can Ventresca de Bonito be eaten during pregnancy?
Yes, in moderation. Ventresca de Bonito del Norte (Thunnus alalunga), also called "albacore" or "white tuna," is a small species among tunas. AESAN classifies its mercury content as low to medium, making it suitable for pregnant women in moderate portions.
Important: differentiate Ventresca from Bonito del Norte from Ventresca from bluefin tuna or swordfish, which are indeed discouraged.
Mercury in bonito vs. other tunas
| Species | Mercury (mg/kg) | Pregnancy Recommendation |
|---|---|---|
| Bonito del Norte / Albacore | 0.3-0.5 | Moderate: 3-4 servings/month |
| Light Tuna (yellowfin) | 0.3-0.4 | Moderate: 3-4 servings/month |
| Bluefin Tuna | 0.7-1.2 | Avoid |
| Swordfish | 0.8-1.5 | Avoid |
| Shark | 1-1.8 | Avoid |
| Cod | 0.05-0.1 | No restrictions |
AESAN data, average values. The provisional tolerable weekly intake (PTWI) is 1.6 µg/kg body weight.
How much to consume according to AESAN
For a pregnant woman weighing 65 kg, the tolerable weekly intake of mercury is approximately 104 µg. An 80g serving of bonito belly provides 24-40 µg, leaving room for other sources of oily fish.
Practical recommendation:
- Ventresca de Bonito del Norte: up to 1 serving/week or 3-4 per month.
- Combine with low-mercury white fish (cod, hake, sole): 2-3 additional servings per week.
- Avoid all large tunas and predatory fish.
Nutritional benefits
- Omega-3 EPA/DHA: 2-2.5 g per 100 g, essential for fetal brain development.
- Complete protein: 22-26 g per 100 g.
- Vitamin D: contributes to calcium absorption.
- Selenium: antioxidant, partially neutralizes mercury toxicity.
Common mistakes during pregnancy
- "All tuna is the same": False. Bonito del Norte is different from bluefin tuna (very different mercury levels).
- "I avoid all fish for fear of mercury": Mistake. Low-mercury fish provides essential omega-3s for the fetus. AESAN recommends 3-4 servings of fish per week.
- "Canned fish is always better": Canned tuna is often skipjack (low mercury) but "light tuna" can be yellowfin. Read the label.
Is it safe to eat bonito belly when pregnant?
How much mercury does Bonito del Norte have?
Is pasteurized ventresca safer?
Can I eat bluefin tuna when pregnant?
What about fresh grilled ventresca?
Does ventresca provide omega-3 to the fetus?
Can I eat oily fish without risk?
How to distinguish Bonito del Norte from bluefin tuna in a can?
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