Is It Safe to Eat Shrimp During Pregnancy?
Understanding the benefits, risks, and recommendations for eating shrimp while pregnant, with expert-backed safety tips and nutrition facts.
If you’re pregnant and seafood is on your mind, you might be wondering: Is it safe to eat shrimp while pregnant? The answer is yes—when handled and cooked properly, shrimp can be a flavorful and nutritious part of your pregnancy diet. But there are important guidelines to follow to keep you and your baby healthy and safe.
Can Pregnant Women Eat Shrimp?
Yes, pregnant women can eat shrimp—provided it’s fully cooked and eaten in moderation. Shrimp are considered low in mercury compared to other types of seafood, making them a safer option during pregnancy. In fact, the U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) both include shrimp in their lists of recommended seafood choices for expecting parents, as long as consumption remains within recommended limits.
- Shrimp is safe only when cooked to 145°F (63°C) or higher.
- Raw or undercooked shrimp should be entirely avoided to prevent the risk of foodborne illness.
How Much Shrimp Is Safe During Pregnancy?
While shrimp is low in mercury, healthcare professionals still recommend limiting intake to 8–12 ounces (roughly two to three servings) per week. This applies to all low-mercury seafood combined, not just shrimp.
- 8–12 ounces of low-mercury seafood per week (shrimp, salmon, tilapia, catfish, cod, and similar varieties).
- Based on a standard 2,000-calorie diet; recommendations may vary slightly depending on your individual calorie needs.
| Calorie Intake (daily) | Seafood Amount (oz/week) |
|---|---|
| 1,800–2,000 kcal | 8 ounces |
| 2,200 kcal | 9 ounces |
| 2,400–2,800 kcal | 10 ounces |
The Benefits of Eating Shrimp While Pregnant
Shrimp and other low-mercury seafood offer several nutritional benefits that can support healthy pregnancy outcomes for both the parent and baby:
- High-quality protein: Essential for tissue growth and repair.
- Omega-3 fatty acids (including DHA and EPA): Vital for fetal brain and eye development.
- Choline, selenium, zinc, and iodine: Important micronutrients for healthy development.
- Vitamin D and B12: Support immune health and prevent vitamin deficiencies.
- Low in calories and fat: Makes shrimp a suitable protein option, even for those managing gestational weight gain or gestational diabetes.
Eating sufficient omega-3 fatty acids during pregnancy has been linked to positive outcomes, such as:
- Reduced risk of preterm birth
- Lower rates of perinatal death
- Improved immune system development
- Decreased likelihood of neonatal intensive care admission for the newborn
Shrimp Nutrition Facts
A 3-ounce serving of cooked shrimp provides:
- ~20.4g protein
- ~59.5mg calcium
- ~1.4mg zinc
- ~155mg cholesterol (not a concern for most healthy pregnant adults)
- Significant selenium and vitamin D
Shrimp and Mercury: What You Need to Know
One of the primary reasons for seafood restrictions in pregnancy is the risk of mercury exposure. High mercury levels can damage a baby’s developing nervous system. The good news: Shrimp is classified as a low-mercury seafood, along with options like salmon, tilapia, cod, catfish, pollock, and sardines. These are recommended as preferred choices for pregnant and breastfeeding people.
| Low Mercury (Safe) | High Mercury (Avoid) |
|---|---|
| Shrimp Salmon Pollock Catfish Tilapia Canned light tuna Cod | Shark Swordfish King mackerel Tilefish Fresh tuna (especially bigeye) Orange roughy |
Precautions and How to Eat Shrimp Safely While Pregnant
Although shrimp is generally safe when cooked, it’s vital to follow food safety guidelines during pregnancy:
- Always cook shrimp to an internal temperature of at least 145°F (63°C).
- Avoid raw and undercooked seafood—skip items like sushi (with raw shrimp), sashimi, ceviche, and cold smoked or marinated shrimp.
- Source shrimp safely: Buy only from reputable suppliers or restaurants known for their hygiene and seafood handling practices.
- Avoid pre-cooked, refrigerated shrimp dishes: unless you reheat to steaming hot (145°F) before eating.
- Practice good kitchen hygiene: Wash hands, utensils, and surfaces thoroughly before and after handling raw shrimp.
- Store shrimp properly: Refrigerate at 40°F (4°C) or below and use quickly after purchasing.
Signs of Properly Cooked Shrimp
- Flesh is opaque and pearly white (not gray or translucent).
- Shrimp forms a “C” shape when fully cooked; overly curled into an “O” can indicate overcooking.
Risks Associated With Eating Shrimp in Pregnancy
When consumed as recommended and cooked properly, shrimp poses little risk. However, be mindful of the following potential risks:
- Foodborne illness: Raw or undercooked shrimp can harbor bacteria and parasites such as Listeria, E. coli, Salmonella, and Toxoplasma. These can cause severe illness, pregnancy complications, and increase the risk of miscarriage or preterm labor.
- Shellfish allergies: If you’ve never had shrimp, pregnancy is not the time to try it for the first time. Shellfish is a common allergen and could cause a severe reaction.
- Cross-contamination: Always prevent raw shrimp from coming into contact with other foods, especially those eaten raw.
Guidelines for Eating Seafood During Pregnancy
Besides shrimp, there are several other types of fish and shellfish considered low in mercury and safe in moderation:
- Salmon
- Pollock
- Catfish
- Canned light tuna
- Tilapia
- Trout
- Cod
Those to avoid entirely due to high mercury levels:
- Shark
- Swordfish
- King mackerel
- Tilefish
- Bigeye tuna
- Orange roughy
Tips for Including Shrimp in a Pregnancy Diet
If you enjoy shrimp, here’s how to make it a safe and nutritious part of your pregnancy meals:
- Cook at home for better control over preparation and doneness.
- Include a wide variety of seafood across meals for balanced nutrition.
- Use healthy cooking methods: Steaming, boiling, baking, or grilling are good choices.
- Avoid deep-fried shrimp to keep meals lower in unhealthy fats.
- Pair shrimp with whole grains, vegetables, and healthy fats for a well-rounded meal.
Frequently Asked Questions About Shrimp and Pregnancy
Q: Can I eat cold or pre-cooked shrimp from salads or buffets while pregnant?
A: It’s safest to avoid cold pre-cooked shrimp from buffets or salad bars, as it may not have been handled or stored properly. Only eat pre-cooked shrimp if it has been reheated to steaming hot before eating to reduce the risk of listeria or other harmful bacteria.
Q: Is shrimp high in cholesterol? Is that a concern during pregnancy?
A: Shrimp is relatively high in cholesterol, but for most pregnant people, moderate dietary cholesterol doesn’t significantly impact blood cholesterol levels or heart health. Focus on overall balanced nutrition and consult your healthcare provider if you have specific dietary restrictions.
Q: Are shrimp and other shellfish safe during every trimester?
A: Yes. There’s no restriction on the trimester—shrimp is safe to enjoy throughout pregnancy as long as it’s well-cooked and consumed in recommended amounts.
Q: Can I eat shrimp if I’ve never had a shellfish allergy?
A: If you have no history of shellfish allergy, eating cooked shrimp is typically safe in pregnancy. However, it’s not advisable to try shrimp for the first time while pregnant in case of an allergic response.
Q: What about shrimp in sushi or ceviche?
A: Any raw or undercooked shrimp—such as in some types of sushi or ceviche—should be avoided in pregnancy. Always ask how shrimp is prepared, and stick to options where shrimp is fully cooked and served hot.
Expert Recommendations
Key organizations—including the FDA, EPA, CDC, and major medical associations—agree on these points:
- Eat 8–12 ounces per week of low-mercury seafood (such as shrimp).
- Avoid raw seafood of all kinds during pregnancy.
- Wash all kitchen tools and surfaces after handling raw shellfish.
- Don’t exceed recommended seafood servings, as even low levels of mercury can build up.
- If you have concerns or unique dietary needs, consult your OB-GYN or a registered dietitian for personalized advice.
Conclusion: Shrimp Can Be a Healthy Part of Pregnancy Meals
When following expert recommendations, enjoying a moderate amount of well-cooked shrimp can provide a powerful protein and nutrient boost to your pregnancy diet— without increasing your risk of mercury toxicity or food poisoning. Prioritize freshness, proper cooking, and variety in your seafood choices to support a healthy pregnancy for both you and your baby.
