Can You Eat Shrimp While Pregnant? Yes — Here’s What to Know
One of the most common pregnancy questions we hear is about seafood safety. If you’re craving shrimp—or wondering whether it’s on the menu during pregnancy—we have good news: shrimp is not only safe to eat during pregnancy, it’s actually a nutritional powerhouse that can support your and your baby’s health. The key is understanding what makes shrimp a smart choice and how to prepare it safely.
Is Shrimp Safe During Pregnancy?
The short answer is yes. According to the FDA and EPA, shrimp is one of the safest seafood options available to pregnant women. Unlike some fish that accumulate higher mercury levels over time, shrimp is a low-mercury seafood that poses no significant risk when consumed in recommended amounts.
The U.S. Food and Drug Administration (FDA) has specifically listed shrimp among the “best choices” for pregnant people—the category reserved for seafood with minimal mercury content. The American College of Obstetricians and Gynecologists (ACOG) also endorses eating 8–12 ounces (2–3 servings) of low-mercury seafood per week during pregnancy, and shrimp fits perfectly into this framework.
So if you’ve been holding back on those shrimp tacos, garlic shrimp pasta, or shrimp cocktail, you can confidently enjoy them as part of a balanced pregnancy diet.
Why Shrimp Is Such a Great Choice
High-Quality Protein
Shrimp is an excellent source of lean protein, providing about 20 grams per 3-ounce serving. During pregnancy, you need an additional 25 grams of protein daily compared to non-pregnant women. Protein supports fetal development, placental growth, and maternal health. Shrimp delivers this protein without the higher calorie or fat load of fattier proteins like beef.
Omega-3 Fatty Acids
Shrimp contains omega-3 polyunsaturated fatty acids, including DHA (docosahexaenoic acid), which is crucial for your baby’s brain and eye development. While shrimp contains less DHA than fatty fish like salmon, it still contributes meaningfully to your omega-3 intake—and without the mercury concerns of larger predatory fish.
Iodine and Selenium
Shrimp is rich in iodine, a mineral essential for thyroid function and fetal cognitive development. It’s also high in selenium, a powerful antioxidant that protects cells and supports immune function during pregnancy. Many pregnant women don’t get enough of either mineral, making shrimp a simple way to fill that gap.
Low Mercury Content
Mercury is the primary concern with seafood during pregnancy because it can cross the placental barrier and affect fetal neural development. Shrimp’s low mercury content—combined with its other nutritional benefits—makes it one of the safest and most beneficial seafood choices available.
How Much Shrimp Can You Eat?
The FDA recommends that pregnant women eat 8–12 ounces (about 2–3 servings) of low-mercury seafood per week. A standard serving of shrimp is about 3 ounces (roughly 15–20 medium shrimp). This means you could safely enjoy shrimp 2–3 times per week without concern.
That said, variety is important. Rather than eating shrimp three times a week every week, aim to rotate between different low-mercury seafood options. Cooked salmon, canned light tuna (in moderation), pollock, and tilapia are other excellent choices that round out a diverse seafood intake.
Shrimp vs. Other Seafood: Mercury Comparison
Here’s how shrimp stacks up against other popular seafood options:
| Seafood Type | Mercury Level (mcg/g) | Recommendation During Pregnancy |
|---|---|---|
| Shrimp | 0.06 (very low) | 2–3 servings per week (best choice) |
| Salmon (cooked) | 0.02 (very low) | 2–3 servings per week (best choice) |
| Canned light tuna | 0.12 (low) | 2–3 servings per week, limit to 6 oz/week (good choice) |
| Cod | 0.11 (low) | 2–3 servings per week (good choice) |
| Canned albacore tuna | 0.32 (moderate) | 1 serving per week maximum (choices to limit) |
| Shark | 0.99 (high) | Avoid during pregnancy |
| King mackerel | 0.73 (high) | Avoid during pregnancy |
As you can see, shrimp sits in the safest category—comparable to salmon and other genuinely safe options. (If you want to learn more about seafood to avoid, check out our guide to foods to avoid during pregnancy.)
How to Prepare Shrimp Safely
Always Cook Shrimp Thoroughly
Raw or undercooked shrimp can harbor harmful bacteria like Listeria and Vibrio, which pose real risks during pregnancy. Always cook shrimp until it’s opaque and firm throughout. Cooked shrimp should be hot and reach an internal temperature of 165°F (74°C) if you’re using a food thermometer.
Avoid Cross-Contamination
Use a separate cutting board for raw shrimp and wash your hands, utensils, and surfaces thoroughly with hot soapy water after handling. This prevents cross-contamination with other foods.
Source Shrimp Responsibly
Buy shrimp from reputable markets, restaurants, and suppliers. If buying frozen shrimp, check that it’s been properly handled and stored. When eating shrimp at restaurants, ask how it’s prepared and confirm it’s fully cooked.
Watch for Additives and Preparation Methods
Some shrimp products contain added sodium or preservatives. Fresh or frozen shrimp (without added chemicals) is ideal. When cooking at home, use healthy fats like olive oil and pair shrimp with vegetables and whole grains for a well-balanced meal.
Common Pregnancy Seafood Concerns—Addressed
Can I eat shrimp if I have a shellfish allergy?
If you have a shellfish allergy, shrimp must be avoided, as allergic reactions can be severe during pregnancy. If you’ve developed a new food sensitivity during pregnancy, consult your healthcare provider before eating shrimp.
What about farmed vs. wild-caught shrimp?
Both farmed and wild-caught shrimp are safe from a mercury perspective. Choose whichever is more accessible or aligns with your environmental values. The important factor is that it’s cooked properly and sourced safely.
Is shrimp paste or shrimp sauce safe?
Fully cooked shrimp paste (common in Asian cuisine) is safe during pregnancy as long as it’s been processed safely and stored properly. However, always verify that it’s been cooked and isn’t a raw fermented product.
The Bottom Line
Shrimp is a pregnancy-safe, nutrient-dense seafood that deserves a regular place on your plate. Its combination of lean protein, omega-3 fatty acids, iodine, and selenium makes it an excellent food for supporting fetal development while keeping mercury risk minimal. As long as you enjoy it fully cooked, in recommended amounts (2–3 servings per week), and from reputable sources, there’s no reason to avoid this delicious and nutritious option.
Pregnancy is not a time to restrict good nutrition out of fear. It’s a time to make informed, confident choices that nourish both you and your growing baby. Shrimp can be part of that story.