Can You Eat Shrimp While Pregnant? Safety Guidelines

Pregnancy is a time when every decision about your diet becomes important. From foods to avoid to the ones that provide the most nutritional benefit, what you consume can directly affect both your health and the development of your baby.

Among the many foods that may cause concern during pregnancy is seafood, specifically shrimp. Shrimp is not only a delicious, low-calorie protein, but it’s also a common choice for a seafood craving.

But can you safely eat shrimp while pregnant? Let’s dive into everything you need to know.

Pregnancy and Seafood Overview

Seafood is an excellent source of protein, omega-3 fatty acids, and essential vitamins and minerals like iodine, vitamin D, and calcium. However, when it comes to pregnancy, seafood comes with some concerns.

A big issue is mercury, a toxic substance found in varying amounts in many fish species. High mercury levels can potentially harm the nervous system of a developing fetus, leading to developmental issues [*].

That said, not all seafood is created equal. Some types of fish, such as swordfish, shark, and king mackerel, contain high levels of mercury and should be avoided during pregnancy.

Other seafood, like shrimp, offers a different nutritional profile and is generally considered safer when prepared correctly. Understanding which types of seafood are safe to eat and which are not is extra important during pregnancy [*].

Can Pregnant Women Eat Shrimp?

Pregnant women can safely enjoy shrimp as long as it is cooked properly and eaten in moderation. Shrimp is low in mercury and packed with important nutrients like protein, iodine, and omega-3 fatty acids, making it a great choice for a pregnancy diet.

But it is important to keep food safety in mind because pregnancy can make women more vulnerable to foodborne illnesses. Cooking shrimp thoroughly, whether it is fried, grilled, boiled, or prepared in other ways, kills any harmful bacteria, parasites, or viruses that could cause problems [*].

Undercooked or raw shrimp should definitely be avoided since they can carry things like Listeria or Salmonella, which can lead to serious complications, including miscarriage or early labor. Just be sure to buy shrimp from a trusted source and store and handle them properly to minimize any risk [*].

Can You Eat Shrimp Cocktail While Pregnant?

Yes, pregnant women can eat shrimp cocktail if the shrimp are fully cooked and properly stored. However, caution is needed because it’s a ready-to-eat food that isn’t reheated, making it more vulnerable to Listeria monocytogenes contamination.

This bacterium, particularly serotype 1/2b, is linked to seafood and can grow even at refrigerator temperatures. It thrives in vacuum-packed, ready-to-eat products like cocktail shrimp, especially if they’ve been improperly stored.

To stay safe, only eat cocktail shrimp that have been fully cooked, kept at or below 40°F (4°C), and not left out too long. Avoid trays that are past their expiration date or have been sitting at room temperature [*].

Benefits of Shrimp During Pregnancy

When prepared properly, shrimp isn’t just safe to eat during pregnancy, it’s also packed with essential nutrients. Here’s why you might want to consider adding shrimp to your pregnancy diet:

High in Protein

Shrimp is a great source of high-quality protein, which is essential for your baby’s growth and development. Protein plays a key role in forming cells, tissues, and organs, making it an important nutrient to support your baby’s development throughout pregnancy [*].

Rich in Omega-3 Fatty Acids

Shrimp is a great source of omega-3 fatty acids, which play a key role in the development of your baby’s brain and eyes. These healthy fats are also beneficial for your heart health during pregnancy by helping to reduce inflammation and supporting a smooth, healthy pregnancy. In fact, seafood like shrimp is packed with these essential nutrients, along with protein and potassium, contributing to overall health [*].

Low in Mercury

Shrimp is a low-mercury seafood option, making it a safer choice for pregnant women. Unlike some other types of fish, shrimp have lower levels of mercury, which helps minimize the risk of harmful effects on your baby’s developing nervous system. This makes shrimp a great choice for enjoying the benefits of seafood without worrying about mercury exposure [*].

Good Source of Iodine

Shrimp is a natural source of iodine, which is important for the development of your baby’s thyroid. The thyroid helps regulate growth and metabolism, so including shrimp in your diet during pregnancy can support healthy fetal development [*].

Precautions When Eating Shrimp During Pregnancy

While shrimp can be a healthy and safe food choice for pregnant women, there are some precautions to keep in mind:

Avoid Raw or Undercooked Shrimp

As mentioned earlier, raw or undercooked shrimp can harbor harmful bacteria like Listeria and Salmonella, as well as parasites, which can lead to serious foodborne illnesses. In addition, pathogens such as Vibrio cholerae can form biofilms on shrimp shells, increasing their resistance to heat.

Therefore, it's important to cook shrimp thoroughly, ensuring it reaches the proper internal temperature to eliminate these harmful microorganisms.

Relying on visible cues, like color change, is not sufficient, as pathogens may still be present unless the shrimp is properly heated. Always follow recommended cooking times and temperatures to minimize health risks [*].

Watch Out for Contaminants

Shrimp can be a nutritious seafood choice, but like many other types of seafood, it may contain harmful environmental contaminants. These include mercury, PCBs (polychlorinated biphenyls), PFAS (per- and polyfluoroalkyl substances), heavy metals such as lead, cadmium, and arsenic, and microplastics.

These substances often accumulate in seafood due to pollution from industrial runoff, agricultural waste, and urban activities that introduce toxic chemicals into the water.

Over time, pollutants like these build up in the aquatic food chain, with shrimp and other marine creatures absorbing them from contaminated waters [*].

The potential health risks associated with consuming shrimp contaminated with these substances are particularly concerning during pregnancy and lactation, as developing babies are more vulnerable to their harmful effects.

Mercury and heavy metals, for example, can interfere with fetal development, impacting brain and nervous system growth. PCBs and PFAS have been linked to developmental delays and hormone disruption, while microplastics (tiny plastic particles that are increasingly found in seafood) are still being studied for their potential long-term health effects [*].

Eat Shrimp in Moderation

Although shrimp is considered a low-mercury seafood, moderation is still important during pregnancy. According to the FDA and EPA, women who are pregnant or breastfeeding should aim to eat 2 to 3 servings (8 to 12 ounces) of lower-mercury fish per week as part of a healthy eating pattern.

Shrimp falls into the “Best Choices” category, making it one of the safer and more nutritious options. Including a variety of low-mercury fish like shrimp can support your baby’s development while helping you get key nutrients, but it’s best not to exceed the recommended weekly amount, especially if you’re also eating other types of fish [*].

Safe Ways to Enjoy Shrimp During Pregnancy

If you're craving shrimp during pregnancy, choosing the right cooking methods can help keep things flavorful and nutritious.

Here are some of the safest ways to cook shrimp, each offering its own tasty twist while making sure it's cooked just right.

Boiled Shrimp

Boiling is one of the fastest and most popular ways to cook shrimp. It’s ideal for quickly preparing large batches, and when seasoned properly, the shrimp absorb a rich blend of spices and aromatics from the water.

Boiled shrimp develop a firmer texture and are perfect for dishes like shrimp cocktails, tacos, and hearty seafood boils.

Just be sure to watch the cooking time since boiling for too long can make shrimp rubbery, and lead to some nutrient loss into the water [*].

Steamed Shrimp

Steaming shrimp takes a little longer than boiling, but is often considered the healthier option. This method helps retain more of the shrimp’s natural nutrients and sweetness by keeping them out of direct contact with water.

Steamed shrimp tend to be more tender and juicy, making them a great choice for lighter meals like salads, rice bowls, or stir-fries.

You can season the shrimp with herbs or citrus for subtle flavor enhancement without overpowering their natural taste [*].

Fried Shrimp

Shrimp is not only versatile but also packed with nutrients like protein, selenium, and vitamin B12, which makes it a great option for quick, healthy meals

Stir-frying shrimp with fresh vegetables is a delicious way to lock in flavor and preserve their nutritional value.

For a healthier twist, use heart-friendly oils like olive or avocado oil, and keep portions balanced [*].

Grilled Shrimp

Grilled shrimp is a flavorful and healthy option that highlights the seafood’s natural taste without loading it with extra fat or calories.

Thanks to its lean protein and omega-3 content, shrimp holds up well on the grill and cooks quickly, making it perfect for skewers or foil packs with herbs and citrus.

Grilling also uses minimal oil and helps retain nutrients while adding a smoky char that is hard to beat [*].

Shrimp and Pregnancy FAQ

Are shrimp high in mercury?

No, shrimp is one of the lowest mercury-containing seafood options. It is considered safe for pregnant women in moderate amounts [*][*].

How much shrimp can a pregnant woman eat?

Pregnant women should limit their seafood intake to 2-3 servings per week, with each serving being about 4 ounces. This ensures a balanced diet without overexposure to any potential contaminants [*].

Can you eat too much shrimp while pregnant?

While shrimp is safe to eat in moderation, overconsumption of any seafood can lead to an intake of other harmful substances. Stick to the recommended weekly serving sizes to ensure safety [*].

Can I eat shrimp cooked in lemon while pregnant?

Yes, shrimp cooked with lemon is safe, as long as the shrimp has been heated properly to kill any harmful bacteria. Lemon adds flavor without affecting the safety of the dish [*].

What if I ate ceviche while pregnant?

Ceviche is typically made with raw seafood that is marinated in citrus juice. Raw shrimp should be avoided during pregnancy, so it’s best to skip ceviche. If you’ve consumed any by accident, then call your doctor, and keep an eye out for any symptoms of food poisoning [*][*].

What if I eat slightly undercooked shrimp?

Slightly undercooked shrimp may still contain harmful bacteria or parasites. If you realize the shrimp was not fully cooked, it’s best to avoid eating it [*].

What if I accidentally ate raw shrimp while pregnant?

If you accidentally ate raw shrimp while pregnant, don’t panic, but call your doctor right away to be safe. Raw shrimp can carry harmful bacteria like Listeria or Salmonella, which are riskier during pregnancy and can lead to food poisoning. Watch for symptoms like nausea, vomiting, diarrhea, or fever, and stay hydrated [*].

The Bottom Line

Pregnant women can safely eat shrimp in moderation as long as it is properly cooked.

Shrimp is low in mercury and provides valuable nutrients like protein, omega-3 fatty acids, and iodine.

However, raw or undercooked shrimp should be avoided due to the risk of harmful bacteria and parasites.

To minimize risks, follow safe food handling and cooking practices.

About MiracleCord

At MiracleCord, we understand how important it is to plan ahead for your family's health. Our advanced cord blood and tissue banking services provide the reassurance that your baby’s stem cells are safely preserved for future use.

With cutting-edge facilities and a dedicated team of experts, we ensure that every step is handled with the utmost care and precision. Choosing MiracleCord means taking a proactive approach to your family’s long-term well-being.

Learn more about how our services can support your family by downloading our free information kit or calling us at 888.743.2673. We're here to help you prepare for a healthier tomorrow.

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