Prawns (also known as shrimp) are a safe and nutritious choice during pregnancy. They fall into the “best choices” category for seafood consumption due to their low levels of environmental contaminants. However, the safety of consuming prawns depends entirely on proper handling and cooking to eliminate the risk of foodborne illness. Pregnant individuals are advised to incorporate low-mercury seafood into their diet, aiming for two to three servings, or 8 to 12 ounces, per week.
The Nutritional Value of Prawns
Prawns offer a concentrated source of nutrients that support fetal development and maternal health. They provide high-quality, lean protein, which is essential for the rapid growth of fetal tissue and the placenta. A single serving of prawns contributes significantly to the increased protein needs during gestation.
Prawns are a source of iodine, a mineral important for the development of the baby’s brain and nervous system. Adequate maternal iodine intake is necessary for producing thyroid hormones that regulate fetal growth and neurological function. Prawns also contain Omega-3 fatty acids, including DHA and EPA, which are structural components of the fetal brain and retina.
Addressing Safety Concerns: Mercury and Contaminants
The primary concern regarding seafood consumption during pregnancy is exposure to methylmercury, a neurotoxin that can harm the developing nervous system. Prawns are classified as a low-mercury seafood because they are small, short-lived organisms low on the marine food chain. This low trophic level means they accumulate less heavy metal compared to larger, predatory fish.
Prawns fall within the safe category of seafood, unlike high-mercury species that should be avoided. Fish such as shark, swordfish, king mackerel, and tilefish accumulate significantly higher mercury concentrations and pose a greater risk to the fetus. Cleaning or cooking seafood does not reduce the mercury content, making the initial species choice the most important safety measure.
Beyond mercury, environmental contaminants like polychlorinated biphenyls (PCBs) and dioxins can be found in some seafood. Since prawns are filter feeders and occupy a low position in the food web, they have minimal levels of these persistent organic pollutants. Choosing commercially available prawns is a safer option, as they are subject to regulatory standards that monitor for chemical residues.
Safe Preparation and Cooking Guidelines
The most significant risk from prawns during pregnancy is bacterial contamination from pathogens like Listeria monocytogenes or Salmonella. These pathogens are eliminated by thorough cooking. To prevent foodborne illness, raw prawns must be cooked until the flesh is completely opaque and has turned pink or red. The minimum safe internal temperature for cooking shellfish is 145°F (63°C).
Safe handling begins by purchasing prawns that are fresh, properly refrigerated, or frozen solid. Frozen prawns should be thawed using a safe method, such as overnight in the refrigerator, under cold running water, or in the microwave immediately before cooking. Thawing at room temperature encourages bacterial growth and must be avoided.
Cross-contamination is a concern when preparing raw seafood. Juices from raw prawns must not come into contact with ready-to-eat foods, such as salads or cooked dishes. All cutting boards, utensils, and surfaces used for raw preparation must be washed thoroughly with hot, soapy water before being used for other ingredients.
Refrigerate cooked prawns promptly, ideally within two hours, and store them in sealed containers. Leftovers must be reheated to an internal temperature of 165°F (74°C) until steaming hot throughout to kill any bacteria. Pre-cooked, chilled prawns, such as those found in seafood salads or cocktails, should be avoided unless thoroughly reheated to 165°F, as they present a higher risk of Listeria contamination.