Most foods and drinks are safe to have during pregnancy. But there are some things you should be careful with or avoid.
Pregnancy comes with a whole host of dietary dos and don’ts. You know to avoid raw meat and fish, soft cheeses, alcohol, and other risky foods. But when it comes to seafood, recommendations seem confusing. Can you indulge in that buttery lobster roll or dig into a bowl of cioppino while expecting? Or should you steer clear of shellfish entirely for those 9 months?
The answer may surprise you – crab and most other seafood is perfectly fine to eat during pregnancy. In fact, doctors encourage pregnant women to eat 2-3 servings of low mercury fish and shellfish per week. Here’s a complete guide to safely enjoying crab, lobster, shrimp and more while pregnant.
Why Eat Seafood During Pregnancy?
Seafood provides two very important nutrients for your developing baby – protein and omega-3 fatty acids. The high quality protein helps build your baby’s tissues and muscles as they grow. Omega-3s support your baby’s brain, eye and neurological development. Eating 8-12 ounces of seafood per week covers these key nutrient needs.
Studies show pregnant women who eat seafood have
- Higher verbal IQ babies
- Better motor and social skills in early childhood
- Reduced risk of preterm delivery
- Lower postpartum depression rates
So doctors fully endorse moderate seafood consumption, including crab, lobster, shrimp and similar shellfish. Just avoid specific high mercury fish outlined below.
Quick Guide to Pregnancy-Safe Seafood
Fish & Shellfish That Are Safe
- Salmon
- Tilapia
- Cod
- Catfish
- Mahi mahi
- Herring
- Sardines
- Anchovies
- Trout
- Shrimp
- Crab
- Lobster
- Clams
- Oysters
- Scallops
- Squid (calamari)
Fish to Avoid
- Swordfish
- Shark
- King mackerel
- Tilefish
- Bigeye tuna
Raw vs Cooked: Which is Safest?
Raw and undercooked seafood of any kind is off limits during pregnancy. Raw shellfish and fish can contain bacteria and parasites that cause illnesses like listeria, vibrio, salmonella and toxoplasmosis. Listeria is especially dangerous, causing flu-like symptoms, miscarriage, stillbirth and preterm birth
Cooking seafood to an internal temperature of 145°F kills any lurking bacteria and parasites. Opt for fully cooked preparations like grilled salmon, shrimp scampi or steamed crab legs versus sushi or ceviche. Leftover cooked seafood should be reheated to 165°F before eating as well
Avoid Getting Too Much Mercury
Nearly all fish contain traces of mercury, which builds up in streams and oceans due to pollution. In high doses, mercury is toxic and poses neurological risks. That’s why doctors advise pregnant women to avoid fish highest in mercury.
Swordfish, shark, king mackerel and tilefish have very high mercury levels. Limit light tuna to 6 ounces per week as it contains more mercury than chunk light tuna. Also avoid fish caught in local lakes and rivers as they are more likely contaminated.
Eat a variety of low mercury seafood to minimize exposure. Salmon, shrimp, pollock, catfish, cod, canned light tuna and many others are all low mercury choices.
Tips for Safely Eating Seafood While Pregnant
Follow these simple tips for staying safe when eating seafood during pregnancy:
- Choose fully cooked preparations
- Cook seafood to 145°F internal temperature
- Reheat leftovers to 165°F
- Eat 8-12 ounces low mercury fish per week
- Avoid high mercury fish like tuna, swordfish and shark
- Pick local fish warnings before eating catches
- Ensure food prep surfaces are cleaned after raw seafood
- Send back undercooked restaurant fish
- Don’t eat refrigerated smoked seafood
With this guidance, you can continue to enjoy delicious seafood like crab, lobster and shrimp worry-free throughout your pregnancy! Just take care to fully cook it, watch your portions, and pick low mercury varieties. Your growing baby will benefit from the nourishing protein and omega-3s.
Answers to Common Questions About Eating Crab While Pregnant
If you’re pregnant and love crab, here are answers to some frequent questions about safely eating this shellfish:
Is Imitation Crab Safe During Pregnancy?
Yes, imitation crab contains cooked fish so it is safe. It’s lower in nutrients than real crab though.
Can I Eat Soft Shell Crab?
You can eat soft shell crab cooked to 145°F. Avoid raw or lightly cooked soft shell crab.
What About Eating Crab Legs?
Crab legs are safe during pregnancy as long as they are fully cooked until the shell splits. Enjoy crab legs boiled, steamed or grilled.
Is it Okay to Eat Snow Crab?
Snow crab is perfectly fine to eat during pregnancy as it’s low in mercury. Steam legs, claws and clusters until the shell turns bright orange.
Can I Have Crab Cakes While Pregnant?
Yes, you can definitely eat crab cakes! Just ensure they are cooked until steaming hot all the way through with no translucent or raw spots. Enjoy crab cakes broiled, baked or pan-fried.
What About Soft Crab Rolls?
Unfortunately soft shell crab rolls made with raw or lightly cooked crab are risky. Opt for rolls made with imitation crab or fully cooked crab meat instead.
Is Crab Bisque Safe When Pregnant?
Crab bisque is fine as long as it’s piping hot. Avoid bisques that are served warm or reheated as they could harbor bacteria. Stick to steaming hot crab soups.
The key is paying attention to preparation. Fully cooked, hot crab dishes of all kinds are perfectly healthy to eat while pregnant. Just steer clear of raw, chilled and undercooked crab to stay safe from harmful bacteria. With a bit of care, you can keep enjoying delicious crab creations during your pregnancy!
The Takeaway on Eating Crab and Seafood While Pregnant
Here’s a quick summary of key points to remember about eating crab and seafood during pregnancy:
- Eat 2-3 servings of low mercury fish/seafood per week for vital nutrients.
- Always choose fully cooked preparations; avoid raw, chilled or partially cooked.
- Cook seafood like crab to internal temp of 145°F and reheat to 165°F.
- Pick low mercury seafood like salmon, shrimp and pollock most often.
- Avoid high mercury fish like tuna, swordfish, shark and king mackerel.
- Local catches may have contaminants – check advisories.
- Imitation crab, crab cakes, bisques etc are fine fully cooked.
With proper handling and low mercury choices, you can safely enjoy the flavors and nutritional benefits of crab, lobster, shrimp and other seafood throughout pregnancy!
What to be careful with
- cured meats that are kept cold, like prosciutto, pepperoni, salami, and chorizo (unless they are fully cooked).
- raw or undercooked meat
- liver and liver products
- all types of pâté, including vegetarian pâté
- game meats such as goose, partridge or pheasant
Theres a small risk of getting toxoplasmosis if you eat raw and undercooked meat, which can cause miscarriage.
Cured meats are not cooked, so they may have parasites in them that cause toxoplasmosis.
Liver and liver products have lots of vitamin A in them. This can be harmful to an unborn baby.
Game meats may contain lead shot.
What you can eat
- pasteurised milk, yoghurt, cream and ice cream
- Hard cheeses like cheddar, gruyere, and parmesan can be pasteurized or not.
- pasteurised semi-hard cheeses, such as edam
- some types of soft cheeses that have been heated up are cottage cheese, mozzarella, feta, cream cheese, paneer, ricotta, halloumi, goat cheese that doesn’t have a white rind, and processed cheese spreads.
- soft or blue cheese that has been cooked until it’s steaming hot, whether it has been pasteurized or not.
- any other foods made from milk that hasn’t been pasteurized, like soft-ripened goat cheese
- Mold-ripened soft cheeses with a white coating on the outside, like brie, camembert, and chèvre, that have been pasteurized or not… unless they are cooked until they are piping hot.
- Soft blue cheeses like Danish blue, gorgonzola, and roquefort, whether they have been pasteurized or not (unless they have been cooked until they are piping hot).
- unpasteurised cows milk, goats milk, sheeps milk or cream
Theres a small chance that unpasteurised or soft ripened dairy products may contain Listeria bacteria. This can cause an infection called listeriosis.
Listeriosis can lead to miscarriage or stillbirth, or make your newborn baby very unwell.
Soft cheeses with a white coating on the outside have more moisture. This can make it easier for bacteria to grow.
Cooking cheese until its steaming hot kills bacteria, reducing the risk of listeriosis.