Eating cooked shrimp is safe and recommended as a regular part of a healthy diet during pregnancy. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) classify shrimp as a “Best Choice” seafood option, meaning it is one of the safest and most beneficial types of seafood for expectant mothers. This recommendation is based on shrimp’s low contaminant levels and its rich profile of beneficial vitamins and minerals.
Assessing Low Mercury Risk
Concerns about eating seafood during pregnancy often center on methylmercury, a neurotoxin that can harm a developing baby’s nervous system. Mercury accumulates in the food chain, meaning larger, longer-lived predatory fish tend to have the highest concentrations. Species like shark, swordfish, king mackerel, and tilefish should be avoided entirely by pregnant women because of their high mercury content. Shrimp, however, is a small shellfish with a short lifespan and is low on the aquatic food chain, resulting in a very low level of mercury bioaccumulation, making it one of the safest seafood choices.
Essential Nutritional Contributions
Consuming shrimp provides several key nutrients that are important for fetal growth and maternal well-being. Shrimp is a high-quality source of lean protein, which is necessary for the rapid tissue growth of the baby and for supporting the mother’s increased blood volume. Shrimp also contains Omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are crucial for the development of the baby’s brain and eyes. Adequate intake of these healthy fats during pregnancy is associated with positive developmental outcomes and may help reduce the risk of pre-term birth. Furthermore, shrimp is a source of iodine, a mineral required for the production of thyroid hormones that regulate fetal brain development. Iron is also present, which helps combat iron-deficiency anemia and fatigue in the mother by supporting the production of extra blood.
Safe Preparation and Weekly Serving Limits
The safety of consuming shrimp during pregnancy hinges on proper preparation to prevent foodborne illness. Any seafood consumed by pregnant women must be thoroughly cooked to eliminate bacteria or parasites, such as Vibrio, that can be present in raw or undercooked shellfish. “Cooked” means the shrimp should be opaque and firm throughout, reaching an internal temperature of 145°F (63°C). This cooking requirement means that raw preparations like sushi, sashimi, or ceviche must be avoided. Health organization guidelines recommend that pregnant women eat 8 to 12 ounces of low-mercury seafood per week. This amount is typically equivalent to two to three servings of shrimp or other “Best Choice” fish per week. A standard serving size is about four ounces, which is roughly the size and thickness of the palm of a hand.