Shrimp is a soft-textured shellfish rich in vital nutrients, such as lean protein, selenium, and several B vitamins, such as vitamin B12. It also contains heart-healthy omega-3 fatty acids, which can benefit a pregnant woman and her unborn baby. But while shrimp is generally considered a healthy choice for seafood lovers, you might want to know — can pregnant women eat shrimp? Knowing this is crucial as certain types of fish and shellfish may contain high amounts of mercury. Keep reading to know about the safety, possible health benefits, and necessary precautions pregnant women should follow to eat shrimp while pregnant.
Safety Of Shrimp In Pregnancy
According to the American Pregnancy Association (APA), shrimp is low-mercury seafood rich in protein and low in saturated fats, making it a healthy choice for pregnant women (1). Pregnant women should consume well-cooked shrimp since raw or undercooked seafood can contain harmful pathogens that cause foodborne illnesses. The US Food and Drug Administration (US FDA) advises pregnant and breastfeeding women to consume 8-12 ounces per week of a variety of low-mercury seafood (2). Consuming seafood can provide you with vital nutrients that promote your health and support the baby’s growth and development. Besides shrimp, some other types of seafood that are low in mercury and you can safely consume when pregnant are fish, such as pollack, catfish, salmon, trout, canned light tuna, cod, and tilapia.
Nutritional Value Of Shrimp
Shrimp is a nutritious shellfish that you can prepare in several ways. Here’s the presentation of approximate amounts of different nutrients a pregnant woman aged between 19 and 30 years can get by consuming three ounces (85g) of cooked shrimp (3) (4). Source: USDA and Dietary Guidelines for Americans, 2020-2025
Possible Health Benefits Of Eating Shrimp During Pregnancy
Shrimp contains significant amounts of high-quality protein and other nutrients, such as iodine, magnesium, zinc, and calcium. They also contain omega-3 fatty acids and some iron. Pregnant women need these nutrients for the healthy progression of pregnancy and proper growth and development of the babies. For instance, consuming sufficient omega-3 fatty acids during pregnancy ensures the baby’s proper eye and brain development (5). In addition, it can prevent preterm labor and delivery and lower the risk of preeclampsia. Furthermore, it may prevent allergies in infants and reduce the risk of postpartum depression (6). Iron in shrimp can also contribute to your increased iron needs and prevent anemia.
Tips To Cook Shrimp At Home
Below are some simple steps you can follow to safely cook shrimp at home and mitigate the risk of foodborne infections.
Clean your hands with warm water and soap for at least 20 seconds. Use clean utensils and kitchen essentials, such as knives, to prevent cross-contamination.
Clean the shrimp under cold running water before shelling or deveining the shrimp. Then, quickly peel off the skin and devein them using a sharp knife. It’s vital so that they don’t get warm. Keep the shrimp in a bowl of ice whenever possible.
Dispose of shells and veins as soon as possible so that they don’t contaminate clean shrimp at any point while preparing the shrimps (7).
Thoroughly cook shrimp and check its internal temperature using a food thermometer while preparing seafood at home. Experts recommend cooking seafood to an internal temperature of 145°F (63°C).
You may boil, steam, fry, bake, and grill shrimp. To ensure shrimp is cooked well, monitor its color. The US FDA advises cooking shrimp until they develop an opaque (milky white) color (8). Also, as the shrimp cooks through, its flesh becomes firmer and clearer (9).
Precautions To Take When Eating Shrimp During Pregnancy
Here are certain precautionary measures you should follow to ensure the safe consumption of shrimp during pregnancy.
