Shrimp and Shellfish During Pregnancy: What Is Safe to Eat?

Shrimp is a beloved food — but is it safe to eat during pregnancy? What about crab, mussels, and lobster?

The good news: most shellfish can be safely eaten during pregnancy, as long as they are thoroughly cooked. But there are some important exceptions and precautions you should know about. Here is the complete overview based on guidelines from the FDA, WHO, and AAP.

The main rule: Thoroughly cooked seafood is safe

According to the FDA and WHO, pregnant women can eat most types of shellfish, including shrimp, mussels, lobster, crayfish, and scampi. The key is thorough heat treatment.

Health authorities recommend that pregnant women eat 2–3 servings of fish and seafood per week, including shellfish. Seafood is an important source of:

• Omega-3 fatty acids (DHA and EPA) — important for the development of the baby's brain and vision
• Iodine — necessary for the thyroid and the baby's development
• Protein — building blocks for growth
• Vitamin D — important for bones and immune function
• Selenium — an antioxidant that protects cells

Shrimp: Safe if cooked

Shrimp is one of the most commonly asked about shellfish, and the good news is that it is safe — with a few precautions.

Cooked shrimp — yes, safe!

Shrimp sold in stores are almost always pre-cooked. These are safe to eat during pregnancy. This includes:

• Shrimp from the seafood counter — already cooked
• Pre-cooked, packaged shrimp — eat within the use-by date
• Shrimp in shrimp salad — safe if made with cooked shrimp
• Shrimp on sandwiches — safe with cooked shrimp
• Scampi/langoustine — safe when thoroughly cooked

Raw shrimp — avoid

Raw shrimp, sometimes served at restaurants (for example raw scampi or shrimp sashimi), should be avoided. Raw seafood can contain listeria bacteria and parasites.

Precautions for shrimp:

• Eat them fresh — well within the use-by date
• Keep them cold — store at refrigerator temperature
• Eat quickly after opening — listeria bacteria can grow in opened packaging
• Avoid shrimp from polluted areas — check FDA advisories for locally caught shrimp

Crab: White meat yes, brown meat no

Crab is one of the shellfish where it is important to know the difference between the different parts.

White crab meat — safe

The white meat in the claws, legs, and body is safe to eat during pregnancy. It is a good source of protein and contains low levels of environmental contaminants.

Brown crab meat — avoid

The FDA and WHO advise pregnant and breastfeeding women not to eat the brown meat (the brown contents) in crab. The reason is that brown meat can contain high levels of:

• Dioxins and dioxin-like PCBs — environmental toxins that accumulate in fatty parts
• Cadmium — a heavy metal that can cause kidney damage with prolonged exposure

Mussels: Yes, with precautions

Mussels are safe for pregnant women, but there are a few things to watch out for:

Safe:

• Thoroughly cooked mussels from a store or restaurant
• Mussels in dishes that are fully heated through (pasta, soups)

Be aware of:

• Check shellfish advisories — the FDA and local authorities issue advisories when algal toxins are detected in mussels from specific areas
• Thorough cooking is important — boiling kills bacteria
• Self-harvested mussels require extra caution — always check local shellfish advisories before harvesting
• Avoid mussels from polluted harbors and waterways — check your local health department's list of restricted areas

How to safely cook mussels:

1. Wash the mussels well under running water
2. Discard any mussels that are already open and do not close when you tap them
3. Cook the mussels until they open (usually 3–5 minutes)
4. Discard any mussels that have not opened after cooking

Lobster and crayfish: Safe when thoroughly cooked

Lobster and crayfish are safe for pregnant women as long as they are thoroughly cooked. These shellfish have low levels of environmental contaminants and are good protein sources.

• Cooked lobster — completely safe
• Cooked crayfish — completely safe
• Lobster bisque/lobster soup — safe if thoroughly cooked
• Crayfish dishes — safe when fully heated through

Scallops: Avoid the digestive gland

Scallops can be eaten by pregnant women, but you need to know what to avoid:

• The muscle and gonad (the part we normally eat) — safe
• The digestive gland (the dark "pouch" in the shell) — avoid, it can contain cadmium

In practice, this is rarely an issue because what is sold in grocery stores is usually only the muscle and gonad.

Complete overview: Shellfish during pregnancy

Here is a consolidated overview of what is safe and what you should avoid:

Safe during pregnancy:

• Cooked shrimp
• White crab meat (claws and legs)
• Thoroughly cooked mussels (check shellfish advisories)
• Cooked lobster
• Cooked crayfish
• Cooked scampi/langoustine
• Scallops (muscle and gonad)
• Clams and oysters (when thoroughly cooked)

Should be avoided:

• Brown crab meat
• Digestive gland of scallops
• Raw shellfish (raw shrimp, raw oysters)
• Shellfish from polluted areas
• Self-harvested mussels without checking shellfish advisories

Environmental toxins in seafood: What pregnant women should know

Some types of seafood can contain environmental toxins such as dioxins, PCBs, cadmium, and mercury. These substances accumulate in the body over time and can be transferred to the fetus.

The FDA advises pregnant women in particular to avoid:

• Brown crab meat — high levels of dioxins and PCBs
• Fish liver — high levels of dioxins and PCBs
• Fish from polluted waterways — check FDA advisories
• Certain large fish such as shark, swordfish, king mackerel, and bigeye tuna — mercury (canned light tuna is safe)
• Large, old fish of certain species — environmental toxins

Seafood and listeria: Important precautions

Listeria bacteria are relevant for some seafood products. It survives freezing, salting, smoking, and curing, but is killed by thorough cooking.

Seafood with listeria risk:

• Smoked salmon — eat well within the use-by date
• Gravlax/cured salmon — eat well within the use-by date
• Fermented/raw fish — avoid entirely during pregnancy
• Sashimi — avoid (raw fish)

Reduce the risk:

• Eat seafood and shellfish fresh, well within the use-by date
• Always store cold at the correct temperature
• Eat quickly after the packaging is opened
• Prefer thoroughly cooked seafood over raw or lightly cooked

Shellfish at restaurants: What to consider?

Eating shellfish at a restaurant while pregnant is completely safe — as long as you take a few simple precautions.

Good choices at a restaurant:

• Steamed mussels in white wine and cream
• Shrimp cocktail with cooked shrimp
• Grilled lobster or lobster soup
• Seared scallops with butter
• Garlic scampi (thoroughly cooked)
• Seafood stew with shellfish
• Bouillabaisse (thoroughly cooked fish soup)

Be careful with:

• Raw oysters — avoid entirely
• Sashimi with raw shrimp — avoid
• Ceviche (shellfish "cooked" in citrus juice — still raw) — avoid
• Raw seafood tartare — avoid

Tips for dining out:

1. Ask if the food is thoroughly cooked — it is completely normal for pregnant women to ask
2. Avoid buffets that have been sitting out for a long time — bacteria thrive in food that has been left out
3. Choose dishes served piping hot — then you know they have been heated through
4. Ask for well done if you order fish or shellfish

Shellfish abroad: Extra caution

If you travel abroad while pregnant, you should be extra careful with shellfish. Not all countries have the same hygiene standards.

General advice:

• Choose reputable restaurants with a good reputation
• Avoid street food stalls with shellfish in hot countries
• Ensure thorough cooking — always order well cooked/done
• Be careful with ice in drinks — some places have unsafe water
• Seafood that has been sitting out in warm conditions should be avoided

Countries with high standards:

Japan, South Korea, Australia, and most European countries have strict food safety regulations. But stick to cooked seafood regardless.

Safe seafood in practice: Meal ideas

Here are some safe and delicious seafood dishes for pregnant women:

• Shrimp salad with cooked shrimp, fresh greens, and light dressing
• Mussel stew with garlic, white wine (alcohol evaporates), and cream
• Lobster bisque with bread
• Seared scallops with butter and lemon
• Shrimp on toast with light mayo and lemon
• Seafood pasta with shrimp and vegetables
• Creamy pasta with scampi and vegetables

Other food guidance during pregnancy

Want to know more about safe eating during pregnancy?

• Foods to avoid during pregnancy: Complete guide
• Licorice during pregnancy: Is it dangerous?

This article is based on current guidelines from the FDA, WHO, and AAP. The article does not replace medical advice — contact your doctor or midwife with questions about your diet during pregnancy.

Sources:

• FDA — Advice About Eating Fish
• WHO — Nutrition during pregnancy
• AAP — Healthy fish choices for pregnant women