Pregnant individuals can generally eat crab. It is considered a safe and nutritious seafood choice, provided it is selected and prepared correctly. Safety depends on two primary factors: the low level of contaminants in crab meat and the necessity of cooking it thoroughly to eliminate the risk of foodborne illness. Following straightforward guidelines, crab can be a beneficial addition to a pregnancy diet.
Understanding Mercury Levels and Contaminants
The primary concern with seafood consumption during pregnancy is exposure to methylmercury, a neurotoxin that can impair fetal brain development. However, the FDA and EPA classify crab as a “Best Choice” seafood. This means it is low in mercury and safe to consume two to three times per week. This designation applies to common varieties like Blue Crab, Snow Crab, Dungeness Crab, and King Crab, which have average mercury concentrations below the recommended threshold.
Crabs are low on the marine food chain, feeding on smaller organisms rather than accumulating mercury through consuming other fish. This positioning keeps methylmercury levels in their meat low. They are a preferred choice over larger, longer-lived predatory fish like swordfish or king mackerel. For instance, King Crab typically registers a low average mercury concentration of around 0.09 parts per million.
Pregnant individuals should also be aware of other environmental pollutants, such as polychlorinated biphenyls (PCBs) and dioxins, which can accumulate in certain seafood. Although these contaminants are present, the health benefits of consuming low-mercury seafood like crab generally outweigh the minimal risks from low-level exposures. It is important to avoid consuming the organs or “guts” of shellfish, as these parts can accumulate higher concentrations of contaminants than the muscle meat.
Proper Cooking and Handling Practices
The most significant risk associated with crab during pregnancy is not mercury, but the potential for foodborne illness from bacteria or parasites. Pregnancy weakens the immune system, making expectant mothers more susceptible to infections like listeriosis, which can be severe and affect the developing fetus. Therefore, strict adherence to thermal preparation guidelines is necessary for all crab products.
All crab must be cooked to an internal temperature of 145°F (63°C) to ensure harmful microorganisms are destroyed. For whole crab, this means cooking until the shell turns bright red and the flesh becomes opaque and pearly white. A food thermometer is the most reliable tool to confirm the temperature. All forms of raw or undercooked crab must be avoided, including crab used in sushi, sashimi, or ceviche.
When purchasing, look for live crabs or fresh, refrigerated meat from a reputable source. Avoid pre-shelled, refrigerated smoked seafood unless it has been reheated to 165°F (74°C). If preparing crab at home, prevent cross-contamination by keeping raw crab separate from all ready-to-eat foods and surfaces. All cutting boards, utensils, and hands should be thoroughly washed after handling the raw product.
The Nutritional Contribution of Crab
Beyond being a safe option, crab is a nutritious food that supports both maternal health and fetal development. It provides high-quality, lean protein, which is essential for the rapid growth of fetal tissue, including the brain and muscle structure. A typical three-ounce serving of crab meat offers approximately 17 grams of protein.
Crab is rich in micronutrients that play specific roles in a healthy pregnancy. It contains Omega-3 fatty acids (DHA and EPA), which support the development of the baby’s central nervous system and visual function. Crab is also an excellent source of Vitamin B12, a nutrient that supports healthy red blood cell formation and neurological development in the fetus.
The meat supplies important minerals like zinc, which supports immune function and proper cell division, and iodine, which is needed for maternal and fetal thyroid hormones. Incorporating crab into the diet helps ensure the mother receives a variety of nutrients supporting the increased demands of pregnancy.