Doctors may recommend that people avoid eating some fish and seafood during pregnancy to protect themselves and the fetus. However, eating some types of fish and seafood, such as shrimp, during pregnancy can be beneficial.
This article looks at the health guidelines and advice around eating shrimp during pregnancy.
Is shrimp safe to eat during pregnancy
According to the National Institute of Health, shellfish and fish contain different levels of mercury, which can harm the fetus. Shrimp contains low levels of mercury making it safe to eat during pregnancy.
The Environmental Protection Agency (EPA) and Food and Drug Administration (FDA) issues advice about eating fish and shellfish during pregnancy. This advice helps people make informed choices about the healthiest types to eat.
Shrimp appears on the FDA chart Trusted Source as one of the best fish choices lower in mercury.
Benefits of eating shrimp during pregnancy
Nutrition plays a vital role during pregnancy and lactation, supporting the health of both the birth parent and child.
The FDA Trusted Source highlights some key nutrients in fish and shellfish, such as shrimp, that support the development of a child’s brain during pregnancy, breast feeding or chest feeding, and early childhood.
These nutrients include:
omega -3 fatty acids, such as ocosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)
omega-6 fatty acids
iron
iodine
choline
Omega-3 fatty acids may improve pregnancy outcomes in some people. According to a 2018 review, compared to those who did not consume omega-3, those who consumed omega-3 fatty acids from food, such as oily fish, or supplements experienced reduced:
preterm birth
perinatal death
neonatal care admission
For people who do not eat fish, such as vegans or those following a plant-based diet, omega-3 fatty acids DHA and EPA are available as algal supplements.
Fish also provides extra nutrients for the immune system and healthy growth and development. For example, a 3-ounceTrusted Source portion of cooked shrimp contains:
20.4 grams (g) protein
59.5 milligrams (mg) calcium
1.39 mg zinc
Recommendations for fish and seafood during pregnancy
According to the FDA and EPATrusted Source, pregnant people should eat 2–3 servings of seafood from the best choices list or one serving from the good choices list. As a guide, they advise that a serving equates to approximately the size of the palm of the hand.
The Dietary Guidelines for AmericansTrusted Source offers more specific advice about serving sizes for low-mercury seafood for pregnant or lactating people depending on their daily calorie intake:
8 ounces per week for an 1800–2000 calorie per day intake
9 ounces per week for a 2200 calorie per day intake
10 ounces per week for a 2400–2800 calorie per day intake
Best choices of seafood
The following are some examples of the seafood to eat:
anchovy
clam
cod
haddock
hake
herring
plaice
salmon
sardine
scallop
shrimp
Additionally, good choices to include less often include halibut, snapper, and tuna. The American College of Obstetricians and Gynecologists recommends that a pregnant person eats only one serving of albacore tuna a week. This equates to no more than 6 ounces per week.
Safety precautions for seafood during pregnancy
The World Health OrganizationTrusted Source notes that methylmercury in fish can be harmful to a fetus’ developing brain and nervous system if a person consumes too much shellfish.
Cleaning or cooking fish does not remove mercury, so people need to choose lower-mercury types. Other contaminants may also be present in fish, such as polychlorinated biphenyls (PCBs), and vary by location and fish species.
People who catch their own fish should check contaminants with advisories before eating them.
Avoid higher mercury seafood
Those who are pregnant or lactating should avoid eating the followingTrusted Source types of seafood due to their higher mercury content:
king mackerel
marlin
orange roughy
shark
swordfish
tilefish
bigeye tuna
Avoid raw seafood
The Dietary Guidelines for AmericansTrusted Source advise that pregnant people should only eat foods containing seafood that someone has cooked to the safe minimum internal temperatures of 145ºF (about 62.78ºC).
Raw seafood may contain parasites or bacteria, including Listeria, making pregnant people ill and potentially harming the fetus.
Therefore, those who are pregnant should avoid the following:
sushi
sashimi
raw oysters
raw clams
raw scallops
ceviche
Take care with smoked seafood
Foodsafety.gov advises that seafood that manufacturers have smoked and refrigerated may contain Listeria. Pregnant people should avoid smoked seafood unless someone has cooked it in a dish that has a minimum internal temperature of 165°F (about 73.89°C).
Retailers may sometimes label smoked fish as:
smoked
jerky
nova-style
lox
kippered
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