Crab, a type of shellfish, is generally considered a beneficial and safe seafood choice for pregnant individuals when prepared correctly. Safety guidance for all seafood during pregnancy revolves around two factors: the mercury content and ensuring the food is fully cooked to eliminate harmful bacteria. Since crab naturally falls into a category of seafood known for having low levels of the contaminant methylmercury, it can be included as a regular part of a healthy pregnancy diet.
Understanding the Mercury Risk
The main concern with consuming seafood during pregnancy is the potential exposure to methylmercury, a heavy metal that can negatively affect a developing fetus’s brain and nervous system. Crab species, including Dungeness, Snow, King, and Blue crab, are almost universally classified as “Best Choices” by the U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA). This classification indicates that they contain very low levels of mercury compared to larger, longer-lived predatory fish like swordfish or shark.
Crab and other shellfish typically have low mercury concentrations because they have a relatively short lifespan. Official guidance recommends that pregnant individuals consume between eight and twelve ounces of low-mercury seafood each week. This amount equates to two to three four-ounce servings from the “Best Choices” list.
Including crab in the diet two or three times a week allows pregnant individuals to meet the recommended seafood intake without exceeding safe mercury limits. Choosing a variety of low-mercury options, with crab being one of the safest, helps ensure a diverse intake of beneficial nutrients throughout the pregnancy.
Key Nutrients Crab Provides
Beyond being a low-mercury option, crab meat offers several important nutrients that support both maternal health and fetal development. It is an excellent source of high-quality protein, which is fundamental for the rapid growth of fetal tissues, including the brain and muscle. Protein also plays a significant part in the development of the placenta and the mother’s increased blood volume.
Crab is also rich in iodine, a mineral particularly important for the proper function of the thyroid gland in both the mother and the fetus. Adequate iodine intake is directly tied to healthy neurological development in the baby. The meat contains zinc, which is vital for immune function and cell division, supporting the fast pace of fetal growth.
While crab contains some Omega-3 fatty acids beneficial for the baby’s brain and eye development, it is not as concentrated a source as fatty fish like salmon. The combination of lean protein, iodine, and zinc makes crab a highly nutritious option that meets the increased demands of pregnancy.
Preparation and Handling Safety
Even though crab is a low-mercury choice, the risk of foodborne illness from improper handling or cooking is a serious consideration during pregnancy. Pregnant individuals are more susceptible to certain bacteria like Listeria and Vibrio due to changes in their immune system. Therefore, crab must be thoroughly cooked before consumption to eliminate any potential pathogens.
Whether fresh or frozen, all crab meat should reach an internal temperature of 145°F (63°C) to ensure it is safe to eat. Live crabs, such as Blue crabs, will turn a bright red color when fully cooked. Pre-cooked and frozen crab legs only need to be heated until they are steaming hot throughout.
It is necessary to avoid all raw or undercooked crab, which includes preparations like some crab salads or ceviche that rely on acidic marinades instead of heat. Careful attention must be paid to prevent cross-contamination by keeping raw crab separate from ready-to-eat foods and using clean utensils and cutting boards.
Imitation crab, also known as surimi, is generally safe because it is made from fully cooked, low-mercury white fish, typically pollock. While imitation crab is safe from a bacterial standpoint, it contains less protein and fewer beneficial minerals than real crab. If choosing imitation crab, it must be stored and handled correctly to prevent the growth of bacteria after its original processing.