Can You Eat Crab Legs While Pregnant? A Guide to Safe Seafood

Crab legs are a delicious seafood treat that many pregnant women may be wondering if they can still enjoy Pregnancy comes with many dietary dos and don’ts, so it’s understandable to question if indulging in steaming crab legs is off-limits during this special time Let’s take a closer look at the safety, benefits, and risks of eating crab and other seafood when you’re expecting.

The Benefits of Eating Seafood During Pregnancy

Seafood is jam-packed with vital nutrients that are especially important during pregnancy. Here are some of the top benefits

• High-quality protein – Seafood is an excellent source of lean protein needed for baby’s growth and development. The amino acids in protein also help build the placenta and support the amniotic fluid.

• Omega-3 fatty acids – These healthy fats are critical for baby’s brain and eye formation. They can also help fight depression and anxiety during pregnancy. Fatty fish like salmon are especially high in omega-3s.

• Vitamin B12 – This vitamin is crucial for energy production and red blood cell formation in mom and baby. Many types of seafood provide an ample dose.

• Vitamin D – Low levels of the “sunshine vitamin” have been linked to complications like preeclampsia and gestational diabetes. Many pregnant women are deficient, so seafood can help fill the gap.

• Iodine – This mineral supports healthy thyroid function and brain development in baby. Seafood is one of the best dietary sources.

• Iron – Pregnant women need extra iron to support increased blood volume. Seafood provides a highly absorbable form of this mineral.

• Selenium – This antioxidant mineral boosts immunity and thyroid health. Many types of fish are rich in selenium.

Seafood to Avoid During Pregnancy

While most seafood is perfectly safe to eat while pregnant, there are a few types that should be avoided due to potential contaminants:

• High mercury fish – Mercury can harm baby’s developing brain and nervous system. Fish highest in mercury that should be avoided include tilefish, swordfish, shark, king mackerel, marlin, orange roughy, and bigeye tuna.

• Raw or undercooked seafood – Raw seafood puts you at risk for foodborne illnesses like salmonella, vibrio, parasites, and Listeria. These can be especially dangerous during pregnancy. Always cook seafood thoroughly to 145°F.

• Refrigerated smoked seafood – Foods labeled nova-style, lox, kippered, or jerky can harbor dangerous Listeria bacteria and should not be eaten cold or uncooked.

• Fish from contaminated waters – Follow local fish advisories about contaminated fishing spots and limit the amount eaten from those waters.

While most recommendations advise limiting albacore (white) tuna due to higher mercury levels, light tuna is considered safe in moderation during pregnancy.

Is Crab Safe During Pregnancy?

The good news is that most types of crab are considered safe to eat during pregnancy. Blue crab, king crab, snow crab, Dungeness crab, and stone crab are all low in mercury and not commonly associated with high levels of contaminants.

However, as with any seafood, crab should always be thoroughly cooked to an internal temperature of 145°F to kill any potentially harmful bacteria. Raw or undercooked crab should be avoided.

Crab that is refrigerated and labelled as fresh, pasteurized, or nova-style should also not be eaten cold during pregnancy due to increased risk of Listeria bacteria. Always reheat refrigerated crab to steaming hot.

In terms of portion sizes, aim for 8-12 ounces of low mercury seafood per week while pregnant as recommended by the FDA and EPA. A typical serving size of crab is around 3-4 ounces.

Can You Eat Soft-Shell Crab When Pregnant?

Soft-shell crab is simply regular blue crab that has recently molted its outer shell before the new shell hardens. It is harvested and eaten whole.

Soft-shell crab is safe to eat during pregnancy as long as it is fully cooked until opaque and flaky throughout. Undercooked soft-shell crab poses the same risks as regular crab in terms of foodborne illnesses. Enjoy soft-shell crab rolls and other dishes after verifying they have been thoroughly cooked.

Is Crab High in Mercury?

Compared to fish that sit higher on the food chain like tuna, marlin, and swordfish, crab is relatively low in mercury. Blue crab, stone crab, and king crab contain very little mercury, while snow crab may have slightly higher levels depending on where it was harvested.

But amounts are still well below the recommended limits. Eating a variety of low mercury seafood, including crab, is considered quite safe in moderation during pregnancy.

Benefits of Eating Crab While Pregnant

Beyond being low in mercury, crab offers some excellent nutritional benefits for pregnant women:

• High in protein – Just 3-4 ounces of crab contains over 20 grams of protein for baby’s development.

• Rich in B-vitamins – Crab is a great source of vitamin B12, thiamin, riboflavin, and folate.

• Provides vital minerals – Crab delivers good amounts of zinc, selenium, iron, and copper.

• Low in fat – Crab gets almost all of its calories from protein with minimal fat.

• Contains omega-3s – While not as high as salmon, crab has anti-inflammatory omega-3 fatty acids.

Healthy Ways to Eat Crab When Pregnant

There are many tasty ways to work crab into your pregnancy diet:

• Crab cakes – Try homemade crab cakes made with all lump crab meat and minimal breading. Bake instead of fry for less calories.

• Crab salad – Flake fresh crab and mix with celery, lemon juice, and just enough mayo-based dressing to coat.

• Crab bisque – Opt for steaming bowls of creamy crab bisque as an appetizer or entree. Just verify it’s made with fully cooked crab.

• Crab stir-fry – Stir-fry crab meat with vegetables like snow peas, peppers, and broccoli for a quick protein-packed meal.

• Crab omelette – Combine crab with eggs, spinach, and cheese for an omega-3 rich omelette.

• Crab-stuffed fish – Mild fish like tilapia, sole, and flounder taste delicious stuffed with a crabmeat mixture.

The Takeaway on Eating Crab During Pregnancy

Crab can be a tasty addition to your pregnancy diet when sourced and prepared safely. Focus on wild-caught, fully cooked preparations. Avoid raw crab and limit any crab sourced from contaminated waters. Pair crab with veggies, whole grains, and greens for well-rounded nutrition to support you and baby!