Expectant mothers often question the safety of seafood due to concerns about mercury and foodborne illness risks. Shrimp and crab, both shellfish, are generally considered safe choices for consumption during pregnancy. These popular seafood items offer important nutritional benefits for the mother and the developing baby, provided specific guidelines regarding preparation and quantity are followed.
Mercury Content and Safety Profile
Shrimp and crab are categorized as “Best Choices” by the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) due to their low levels of methylmercury. Methylmercury is a neurotoxin that can accumulate and potentially harm a baby’s developing brain and nervous system. These shellfish naturally accumulate minimal mercury because they are low on the aquatic food chain.
The concentration of mercury in aquatic life is related to the animal’s size, age, and diet, a process known as biomagnification. Large, long-lived predatory fish accumulate the highest concentrations of mercury over time. As small, short-lived crustaceans, shrimp and crab do not build up significant amounts of this heavy metal. Crab, for instance, has one of the lowest mean total mercury concentrations among commercial seafood.
This low-mercury profile makes both shrimp and crab safe options for pregnant individuals to meet their recommended intake of seafood nutrients. Seafood provides high-quality protein, iron, zinc, and omega-3 fatty acids, such as DHA, which supports the baby’s brain and eye development.
Critical Preparation and Handling Requirements
While shrimp and crab are safe regarding mercury, they pose a risk of foodborne illness if not handled and cooked correctly. Pregnant people are more susceptible to infections like Listeria and Vibrio bacteria, which can be severe and dangerous for the developing fetus. Proper preparation is necessary to ensure safety.
Shrimp and crab must be cooked thoroughly to an internal temperature of 145 degrees Fahrenheit to eliminate harmful bacteria and parasites. Shrimp is done when the flesh becomes firm and turns pearly white or pink/orange. Crab meat should be opaque and flaky throughout, and whole crab shells will turn a vivid red.
It is necessary to avoid cross-contamination by using separate cutting boards and utensils for raw seafood. Avoid any raw or undercooked forms of these shellfish, including those found in ceviche or sushi. Additionally, pregnant individuals should avoid refrigerated smoked seafood, such as lox, unless it is cooked until steaming hot to 165 degrees Fahrenheit.
Official Consumption Guidelines for Pregnancy
The FDA and EPA recommend that expectant mothers consume between 8 and 12 ounces of low-mercury seafood weekly, which equates to about two to three servings. A standard serving size is defined as 4 ounces of fish, measured before cooking.
Shrimp and crab fall within the “Best Choices” category and are suitable to be part of the weekly recommendation. This guidance ensures the baby receives adequate amounts of nutrients like choline and DHA, which support neurological development.
The maximum recommended intake is 12 ounces per week of varied, low-mercury options to maintain safety. This quantity provides optimal nutritional benefit without increasing the body’s mercury load. Selecting shrimp, crab, and other shellfish from the “Best Choices” list helps pregnant individuals meet their weekly seafood goal.
Seafood Categories to Strictly Avoid
While shrimp and crab are safe choices, specific types of fish should be avoided due to their high mercury content. These fish are listed in the “Choices to Avoid” category because they are large, long-lived predators that have accumulated significant levels of methylmercury. Consuming these high-mercury options poses a risk to fetal development.
The FDA and EPA consistently flag several species for avoidance due to mercury concentrations significantly higher than safety guidance levels. These fish should be eliminated entirely from the diet during pregnancy and breastfeeding:
- Shark
- Swordfish
- King Mackerel
- Tilefish from the Gulf of Mexico
- Marlin
- Orange Roughy
- Bigeye Tuna
Choosing the lowest-mercury options, such as shrimp, crab, salmon, and canned light tuna, ensures the safest and most beneficial intake of seafood nutrients.