Eating shrimp while pregnant is generally considered safe and healthy in moderation. However, there are some important benefits and potential risks to consider before indulging in these succulent seafood treats during pregnancy.
This comprehensive guide covers everything expectant mothers need to know about eating shrimp, including nutrition facts, mercury levels, food safety, recommended servings, health benefits for mom and baby, and potential risks like allergies or food poisoning.
Key Takeaways on Eating Shrimp While Pregnant
- Shrimp can be a healthy part of a balanced pregnancy diet in moderation, providing beneficial nutrients like protein, iron, and omega-3s.
- Pregnant women should avoid eating raw or undercooked shrimp due to the risk of foodborne illnesses. Always cook until opaque and firm.
- Mercury levels in shrimp are generally low, but consumption should be limited to 2-3 servings per week as part of a varied pregnancy diet.
- An iodine allergy may indicate avoiding shrimp and other shellfish. Speak to a doctor about any food allergy concerns.
- Be aware of any potential food poisoning symptoms after eating shrimp like vomiting, diarrhea, fever, and abdominal cramps.
Nutrition Facts for Shrimp
Shrimp can be a nutritious addition to a pregnant woman’s diet in moderation. Here are some of the key nutrition facts and health benefits associated with shrimp:
- High in Protein. A 3 oz serving of cooked shrimp provides 18g of protein, which supports fetal growth and development. Shrimp is low in fat and calories as well.
- Rich in Iron. Shrimp provides 1.5mg of iron per serving, which helps prevent pregnancy-related anemia and promotes healthy blood cell production.
- Source of Omega-3s. Shrimp contain 115mg of omega-3 fatty acids per serving. These healthy fats support fetal brain and eye development.
- Selenium. Each serving contains over 50% of the RDI of the antioxidant selenium, which strengthens the immune system.
- Vitamin B12. Shrimp provide 2.4mcg of vitamin B12 per serving to support red blood cell formation and neurological health.
- Zinc and Copper. These essential minerals found in shrimp promote wound healing, immune function, DNA synthesis, and thyroid health for mom.
- Choline. This 113mg of this nutrient supports baby’s brain and spinal cord development. It also helps prevent neural tube defects.
When enjoyed in moderation as part of a varied pregnancy diet, shrimp can provide excellent nutritional value for both mother and baby during pregnancy.
Are Shrimp Low in Mercury?
One concern many pregnant women have regarding seafood is its potential mercury content. Mercury exposure can cause neurological problems and developmental delays for the fetus.
However, shrimp tend to be low in mercury compared to larger, longer-lived predatory fish. The smaller size and lower position of shrimp on the food chain limits mercury bioaccumulation.
Both the FDA and EPA confirm that shrimp have very low mercury levels, making them a safer seafood choice during pregnancy. Farmed shrimp may have slightly higher mercury content compared to wild-caught shrimp.
To limit mercury exposure, the FDA recommends pregnant women eat no more than 2-3 servings of low-mercury seafood like shrimp per week as part of a varied diet.
Is It Safe to Eat Raw Shrimp When Pregnant?
Raw or undercooked shrimp should always be avoided during pregnancy due to the risk of contracting foodborne illnesses like salmonella or vibrio.
These bacteria can cause gastrointestinal issues or dehydration in pregnant women, which can be dangerous for both mother and developing baby.
To kill any potential bacteria or parasites, the FDA advises cooking shrimp to an internal temperature of 145°F until opaque and firm. Pregnant women should also avoid storing or marinating raw shrimp at home.
Enjoy fully cooked shrimp instead of raw to eliminate the chance of contracting an illness while pregnant. Steamed, grilled, or boiled shrimp are safest.
Health Benefits of Eating Shrimp While Pregnant
When safely handled and eaten in moderation, shrimp offer several health benefits for pregnant women and their growing babies:
Benefits for Mom
- Boosts Energy – The protein, iron, and B12 in shrimp prevent pregnancy fatigue and weakness by delivering vital nutrients.
- Supports Immune System – Selenium and zinc strengthen the immune system to fight infections during pregnancy.
- Brain Function – Omega-3 fatty acids support cognitive function and health. Choline also prevents memory and mood problems.
- Thyroid Support – Shrimp provide iodine and copper which help regulate thyroid hormone production.
- Heart Health – The omega-3s in shrimp reduce inflammation to support cardiovascular health.
Benefits for Baby
- Growth and Development – Protein, healthy fats, vitamins, and minerals in shrimp promote proper growth.
- Brain and Eye Formation – DHA omega-3s specifically support fetal brain, nerve, and retinal tissue development.
- Strong Bones and Teeth – Calcium, phosphorus, magnesium, and vitamin D in shrimp support bone formation.
- Red Blood Cell Production – Iron and vitamin B12 prevent anemia and ensure healthy oxygen circulation.
- Prevents Birth Defects – Zinc prevents congenital disabilities. Folic acid lowers risk of neural tube defects like spina bifida.
- Healthy Immune System – Selenium boosts antibodies to help fight infections after birth.
Eating nutritious shrimp in moderation during pregnancy provides measurable benefits for the health of both mother and developing baby.
Recommended Servings of Shrimp When Pregnant
To obtain the benefits of shrimp while pregnant, what is the recommended weekly serving amount according to health authorities?
The FDA and EPA suggest pregnant women eat 8-12 ounces (2 average servings) of low-mercury seafood per week as part of a healthy diet. A typical serving size of shrimp is about 3 ounces.
So for shrimp specifically, pregnant women can safely consume 2-3 servings per week, or about 6-9 ounces total. This equals around 90-150g per week.
This recommended amount helps pregnant women get beneficial nutrients from shrimp while limiting any potential mercury exposure.
When incorporating shrimp into your pregnancy diet, be sure to choose a variety of other low-mercury seafood as well, such as salmon, anchovies, trout, or flounder.
Potential Risks and Precautions for Eating Shrimp
While shrimp offer health benefits, pregnant women should be aware of the following potential risks and precautions:
Eating undercooked or contaminated shrimp can cause food poisoning from bacteria or parasites. Cook shrimp thoroughly and practice safe storage and handling. Discard any spoiled shrimp.
Those with shellfish allergies may react to shrimp. An iodine allergy can also indicate avoiding shrimp. Discuss any food allergy concerns with your doctor.
Limit shrimp consumption to recommended amounts of 2-3 servings per week and choose a variety of low-mercury seafood to minimize exposure.
Shrimp are relatively high in cholesterol at 161mg per serving. Those with high cholesterol should moderate intake.
Pregnant women without shellfish allergies can feel confident enjoying properly handled and cooked shrimp in moderation as part of a healthy pregnancy diet.
What About Shrimp Allergies or Sensitivities?
Some pregnant women may need to avoid eating shrimp altogether due to food allergies or sensitivities:
- Shellfish Allergy – Those allergic to shellfish (crustaceans) should avoid shrimp, as it may trigger a dangerous allergic reaction.
- Iodine Allergy – Shrimp contain moderate amounts of iodine, so those with iodine allergies should avoid.
- Sodium Restriction – Each 3 oz serving of shrimp contains about 300mg of sodium, so those limiting salt intake need to be mindful.
- Food Sensitivities – Some pregnant women develop temporary sensitivities like headaches, hives, or bloating after eating shrimp. Avoid if this occurs.
If you have a known shellfish allergy, be sure to read all food labels carefully and alert restaurant staff to avoid accidental exposure during pregnancy. Carrying allergy medication is also advised.
Speak to your doctor about any food allergy or sensitivity concerns prior to adding shrimp to your pregnancy diet. They can help determine any dietary restrictions.
Tips for Safely Eating Shrimp While Pregnant
Here are some tips for safely incorporating shrimp into your diet during pregnancy:
- Cook shrimp thoroughly until opaque and firm. Undercooked shrimp may contain dangerous bacteria.
- Opt for wild caught or sustainably farmed shrimp which are less likely to have contaminants than imported farmed shrimp.
- Avoid pre-peeled, packaged shrimp, which carries more risk of contamination during processing. Buy shell-on shrimp.
- Practice safe storage by keeping raw or cooked shrimp cold at 40°F or below. Do not thaw shrimp at room temperature.
- When dining out, only order shrimp dishes from restaurants you trust maintain high food safety standards.
- When reheating cooked shrimp, ensure it reaches an internal temperature of at least 165°F. Bring sauces or soups with shrimp to a boil.
- Marinate shrimp in the refrigerator, not at room temperature. Discard marinade before cooking.
- Avoid raw shrimp dishes like ceviche or sushi during pregnancy. The bacteria present are dangerous to pregnant women.
Following basic food safety guidelines helps pregnant women enjoy shrimp without worrying about potential foodborne illnesses or contaminants.
Healthy Ways to Eat More Shrimp During Pregnancy
In addition to classic shrimp dishes like shrimp scampi or garlic butter shrimp, there are lots of creative and healthy ways for expectant mothers to enjoy more shrimp:
- Shrimp Tacos – With cabbage slaw, avocado, and cilantro in corn tortillas for a nutritious taco night.
- Shrimp Fried Rice – Quick stir-fry with shrimp, brown rice, peas, carrots, eggs, and soy sauce.
- Shrimp Quinoa Salad – With cucumber, bell pepper, red onion, chickpeas, lemon, and olive oil.
- Shrimp Soup – Try tom yum, shrimp bisque, seafood chowder, or gumbo. Packed with veggies.
- Shrimp Pasta – Toss with whole wheat linguine, sun-dried tomatoes, spinach, and garlic.
- Coconut Curry Shrimp – Simmer shrimp in a curry coconut milk sauce over cauliflower rice.
- Shrimp Kebabs – Alternate with cherry tomatoes, zucchini, and pineapple on skewers.
- Shrimp Ceviche – Only eat pre-made, fully cooked ceviche to avoid raw seafood.
Experiment with global flavors and cuisines to take advantage of shrimp’s versatility and health benefits during pregnancy.
Frequently Asked Questions about Eating Shrimp When Pregnant
Here are answers to some of the most common questions pregnant women have about eating shrimp:
Is shrimp high in mercury?
No, shrimp are low in mercury compared to many other seafood choices, since they are smaller with a shorter life span. The FDA considers shrimp a “Best Choice” with very low mercury levels.
What are the health risks of eating raw shrimp?
Raw or undercooked shrimp may contain salmonella, vibrio bacteria, or parasites that can cause food poisoning. Avoid raw shrimp and cook thoroughly to kill any potential pathogens.
Are there any benefits of eating shrimp tails?
Yes, the tail meat provides the same nutrients as the rest of the shrimp. The tail may contain more antioxidants like astaxanthin as well. Peel the shell and eat the entire tail.
Can I eat frozen shrimp when pregnant?
Yes, frozen pre-cooked shrimp is safe for pregnant women as long as it is properly stored and reheated to safe internal temperatures of at least 165°F. date.
Are shrimp high in cholesterol? Is that bad during pregnancy?
Shrimp does contain higher amounts of cholesterol, around 161mg per 3 oz serving. However, cholesterol intake does not negatively impact blood cholesterol levels during pregnancy for most women. Those with high cholesterol should moderate intake.
What if I’m allergic to iodine? Can I still eat shrimp?
Those with iodine allergies should avoid shrimp, since it contains moderate amounts of iodine naturally. An iodine allergy may indicate a larger shellfish allergy as well. Always consult a doctor about food allergy concerns.
The Bottom Line on Eating Shrimp During Pregnancy
Shrimp can be part of a healthy pregnancy diet when handled safely and eaten in recommended amounts of 2-3 servings per week. Its beneficial nutrients like protein, iron, iodine, and omega-3 fatty acids support fetal growth and development.
However, pregnant women should avoid raw or undercooked shrimp due to potential foodborne illnesses. Shrimp allergies or sensitivities may also indicate avoidance. Mercury exposure can be minimized by following serving guidelines for low-mercury seafood.
Incorporating nutritious shrimp into a varied pregnancy diet can safely provide major health benefits for mothers and babies alike. Just be sure to take necessary precautions for food safety and allergies when indulging in these tasty crustaceans.