Snow crab is a crustacean prized for its delicate, sweet meat. When sourced from reputable suppliers and prepared correctly, snow crab is considered safe to eat in moderation during pregnancy. Its safety relies heavily on two primary factors: the low concentration of environmental contaminants and the necessity of proper cooking to mitigate the risk of foodborne illness.
Snow Crab and Mercury Levels
Concerns about consuming seafood during pregnancy often center on methylmercury, a neurotoxin that can impair the developing brain and nervous system of a fetus. This substance accumulates in the tissues of fish, especially larger, longer-lived predatory species. The U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) provide consumption advice based on a seafood item’s typical mercury concentration.
Snow crab is classified in the FDA and EPA’s “Best Choices” category, indicating a very low mercury content. This places it among the safest options for expectant mothers, such as shrimp, salmon, and tilapia. The government advises pregnant and breastfeeding women to consume 8 to 12 ounces of seafood per week from this low-mercury list to gain the nutritional benefits while minimizing risk.
This classification stands in stark contrast to high-mercury fish, which should be entirely avoided during pregnancy. Species like shark, swordfish, king mackerel, and tilefish accumulate significantly higher levels of methylmercury due to their position at the top of the marine food chain. Snow crab’s low mercury level makes it a favorable choice that can contribute to the recommended weekly seafood intake without exceeding safety limits.
Importance of Proper Preparation
While snow crab is a low-mercury option, the second safety consideration involves the risk of foodborne illness, which is heightened during pregnancy due to changes in the immune system. Consuming raw or undercooked shellfish can expose both the mother and the developing fetus to harmful bacteria and parasites. These pathogens can pose serious risks if the seafood is not properly handled or cooked.
For snow crab to be safe, it must be cooked thoroughly to eliminate microbial threats. The FDA recommends cooking shellfish to an internal temperature of 145°F (63°C). Since most snow crab is purchased already cooked or flash-frozen, the reheating process must also meet this temperature requirement to ensure pathogens are destroyed.
Pregnant women should avoid any preparations that include raw or minimally cooked crab meat, such as certain types of sushi or ceviche. Safe handling practices at home are equally important to prevent cross-contamination. This involves keeping raw seafood separate from ready-to-eat foods and ensuring all surfaces and utensils used for preparation are thoroughly cleaned.
Key Nutrients Provided by Snow Crab
Beyond being a safe option when prepared correctly, snow crab offers several nutritional advantages beneficial for pregnancy. It is an excellent source of high-quality, lean protein, which is fundamental for the growth and repair of maternal tissues and the rapid development of the fetal body, supporting the formation of organs and muscles.
Snow crab also provides a notable amount of Vitamin B12, a nutrient that plays a significant role in the neurological development of the fetus and the formation of red blood cells. The mineral zinc is also present, supporting immune function in the mother and DNA synthesis in the developing baby.
Snow crab contributes to the intake of Omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Although the concentration is lower than in fatty fish like salmon, these healthy fats are important building blocks for the baby’s brain and eyes. The combination of these nutrients makes cooked snow crab a valuable addition to a balanced prenatal diet.