Can Pregnant Women Eat Shrimp? Safety, Benefits & How Much Is Safe
Yes, pregnant women can eat shrimp. The important thing is to make sure it is fully cooked, handled safely and included as part of a balanced diet.
Shrimp is a low-mercury seafood choice, so you do not need to give it up just because you are pregnant. The U.S. Food and Drug Administration (FDA) includes shrimp among its “Best Choices” for people who are pregnant or breastfeeding. The main precautions are avoiding raw or undercooked shrimp and following recommended seafood intake guidelines.
If someone has told you to avoid all seafood during pregnancy, the advice is more nuanced than that. Many seafood choices provide useful nutrients during pregnancy, and choosing lower-mercury options can help you enjoy those benefits while limiting mercury exposure.
With more than 20 years of experience in pharmaceutical quality control, I know the importance of separating reliable evidence from common misconceptions. In this guide, we’ll look at shrimp safety, its nutritional value, how much seafood to eat, and the precautions that matter most.
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Quick Summary
- Cooked shrimp is generally safe during pregnancy when properly handled.
- Shrimp is a low-mercury seafood choice listed by the FDA as a “Best Choice.”
- Pregnant people should aim for 8–12 ounces of a variety of lower-mercury seafood each week.
- Raw or undercooked shrimp should be avoided because of foodborne illness risks.
- Shrimp provides protein and nutrients such as vitamin B12 and selenium.
- Choose fresh or properly frozen shrimp, prevent cross-contamination and refrigerate leftovers promptly.
Is Shrimp Safe During Pregnancy?
Yes. Shrimp is generally safe during pregnancy when it is thoroughly cooked and handled properly.
The confusion often starts with mercury. Some fish contain higher levels of mercury, which can harm a developing baby’s nervous system. But mercury levels vary by species, and avoiding all seafood is not what current FDA/EPA guidance recommends.
Shrimp is included in the FDA’s “Best Choices” category because it is low in mercury. Other options on that list include salmon, sardines, pollock, cod, tilapia and crab. Choosing a variety of lower-mercury seafood can provide important nutrients during pregnancy.
There is another issue to keep in mind: food safety. Raw or undercooked shrimp can contain harmful germs. Thorough cooking and careful handling help reduce that risk.
So, the practical rule is straightforward: you can eat shrimp during pregnancy, but avoid it raw or undercooked.
Source: FDA/EPA advice about eating fish during pregnancy.
Why Mercury Matters—and Why Shrimp Is Different
Mercury is a legitimate concern during pregnancy, but it does not make every type of seafood unsafe.
High exposure to methylmercury can affect a baby’s developing brain and nervous system. Certain larger, longer-lived fish tend to accumulate more mercury, so the FDA/EPA advises pregnant people to avoid specific high-mercury species.
Shrimp is a different choice. It appears on the FDA’s “Best Choices” list, which identifies seafood lower in mercury that can be eaten more frequently under the guidance.
| Seafood | FDA/EPA category | What it means during pregnancy |
|---|---|---|
| Shrimp | Best Choice | Can be included in recommended weekly seafood intake |
| Salmon | Best Choice | Lower-mercury option |
| Pollock | Best Choice | Lower-mercury option |
| Sardines | Best Choice | Lower-mercury option |
| Canned light tuna | Best Choice | Can be eaten within the recommended guidance |
| Albacore (white) tuna | Good Choice | Limit to one serving in a week, with no other fish that week under the FDA/EPA advice |
| Swordfish | Choice to Avoid | Avoid during pregnancy |
| Shark | Choice to Avoid | Avoid during pregnancy |
| King mackerel | Choice to Avoid | Avoid during pregnancy |
| Bigeye tuna | Choice to Avoid | Avoid during pregnancy |
The exact category matters, so do not treat every kind of tuna or mackerel as interchangeable. The FDA/EPA chart provides a fuller list and distinguishes between species.
The takeaway is not that seafood should be avoided. It is that choosing lower-mercury seafood matters more than avoiding seafood altogether.
Source: FDA/EPA seafood chart and guidance.
How Much Shrimp Can You Eat During Pregnancy?
The FDA/EPA recommends that pregnant people eat 8–12 ounces (about 227–340 grams) of a variety of lower-mercury seafood each week, usually two to three servings. A typical adult serving is about 4 ounces before cooking.
That recommendation covers your total seafood intake—not shrimp alone.
For example, you could have cooked shrimp in one meal, salmon another day and a different lower-mercury seafood later in the week. You do not have to eat shrimp to meet the recommendation; other suitable seafood choices can also contribute.
Try to vary the types of seafood you eat rather than relying on the same one every time. If you eat more than three servings in a week, the FDA/EPA advises choosing from the “Best Choices” category.
Your individual needs may differ, so ask your healthcare professional for advice if you have specific dietary restrictions or concerns.
Source: FDA/EPA: serving sizes and weekly seafood recommendations.
Raw vs. Cooked Shrimp: What Should You Avoid?
The way shrimp is prepared matters. Raw or undercooked seafood can contain bacteria or parasites that cause foodborne illness. Pregnancy makes food-safety precautions particularly important.
| Shrimp dish | Pregnancy guidance | Why |
|---|---|---|
| Boiled shrimp | Generally safe when fully cooked | Thorough cooking reduces foodborne illness risks |
| Grilled or baked shrimp | Generally safe when fully cooked | The centre should be cooked through |
| Sautéed shrimp | Generally safe when fully cooked | Avoid partly cooked or translucent flesh |
| Fried shrimp | Generally safe when fully cooked | Cooking method does not replace safe handling |
| Raw shrimp sushi | Avoid | Contains uncooked seafood |
| Shrimp ceviche made with raw shrimp | Avoid | Acidic marinade does not reliably make raw shrimp safe |
| Shrimp cocktail | Generally safe if fully cooked and properly refrigerated | Check preparation and storage |
| Sushi made with fully cooked shrimp | Can be a safer option | Ensure the shrimp is cooked and other ingredients are handled safely |
A dish can look ready on the outside while the centre remains undercooked. Check that the shrimp flesh is firm, pearly and opaque throughout.
For additional protection, keep raw seafood separate from cooked food, wash hands and utensils after handling raw shrimp, and never place cooked shrimp on a plate that held raw seafood unless the plate has been washed.
Source: FDA food-safety guidance for meat, poultry and seafood during pregnancy.
Benefits of Eating Shrimp During Pregnancy
Shrimp can contribute useful nutrients to a pregnancy diet. It is a source of protein and provides nutrients including vitamin B12 and selenium. It also contains iodine and other nutrients in varying amounts.
These nutrients support normal body functions, but shrimp is not a complete prenatal nutrition plan. A varied diet remains important.
| Nutrient | Why it matters |
|---|---|
| Protein | Helps support the growth and development of the fetus and the maintenance of maternal tissues |
| Vitamin B12 | Supports normal nervous system function and red blood cell formation |
| Selenium | Supports normal thyroid function and antioxidant systems |
| Iodine | Needed for thyroid hormone production and fetal brain development |
| Omega-3 fats | Seafood can contribute omega-3 fatty acids, although the amount varies by species |
Shrimp is not as rich in omega-3 fatty acids as some oily fish, such as salmon. If omega-3 intake is one of your goals, eating a variety of lower-mercury seafood is a better approach than relying on shrimp alone.
Shrimp can be part of a balanced pregnancy diet, but it does not replace prenatal care, prescribed supplements or advice from your healthcare professional.
Sources: FDA/EPA seafood nutrition guidance and ACOG: Healthy Eating During Pregnancy.
How to Cook Shrimp Safely
You do not need a special recipe to make shrimp suitable for pregnancy. The key is cooking it thoroughly and avoiding contamination before and after cooking.
The FDA advises cooking shrimp until its flesh becomes firm, pearly and opaque. A thermometer can be useful for seafood where an appropriate internal-temperature measurement applies; for shrimp, the FDA also provides these visual signs of doneness.
A few practical precautions help:
- Keep raw shrimp separate from cooked food and ready-to-eat ingredients.
- Wash your hands, knives, cutting boards and preparation surfaces after handling raw seafood.
- Thaw frozen shrimp safely, preferably in the refrigerator.
- Refrigerate perishable food promptly; do not leave cooked shrimp at room temperature for more than two hours, or one hour if the temperature is above 90°F (32°C).
- Follow storage instructions and discard shrimp that smells sour, rancid or otherwise spoiled.
Helpful kitchen tool: If you cook seafood at home regularly, an instant-read digital food thermometer can help you check cooking temperatures more accurately. The TempPro/ThermoPro instant-read digital food thermometer is one option to consider for everyday kitchen use. Always follow the food-safety guidance for the specific food you are cooking.
If you are eating at a restaurant, ask whether the shrimp is fully cooked. When buying prepared shrimp cocktail or another chilled shrimp dish, pay attention to refrigeration and safe handling.
Source: FDA: Selecting and Serving Fresh and Frozen Seafood Safely.
Other Low-Mercury Seafood Options
If shrimp is not your favourite, you have other choices. The FDA/EPA “Best Choices” list includes a range of seafood that can help you vary your meals while keeping mercury exposure in mind.
| Seafood | Why you might choose it |
|---|---|
| Salmon | Provides protein and omega-3 fatty acids |
| Sardines | Provide protein and omega-3 fatty acids |
| Pollock | A lower-mercury seafood option |
| Cod | A lean source of protein |
| Tilapia | A mild-tasting protein option |
| Crab | A lower-mercury choice when thoroughly cooked |
Choose a variety rather than eating only one type of seafood. If you eat fish caught locally, check local advisories because contamination can vary by location and may involve pollutants other than mercury.
Source: FDA/EPA advice and seafood choices.
Common Myths About Shrimp During Pregnancy
Pregnancy food advice can quickly become confusing, especially when a simple warning turns into a rule to avoid an entire food group. Here are four common misconceptions.
Myth 1: Pregnant women should avoid all seafood.
Reality: No. FDA/EPA guidance recommends eating a variety of lower-mercury seafood during pregnancy. Shrimp is one of the “Best Choices.” Raw or undercooked seafood should still be avoided.
Myth 2: Eating shrimp during pregnancy causes a seafood allergy in the baby.
Reality: Eating shrimp during pregnancy does not, by itself, establish that a baby will develop a seafood allergy. Allergy development is complex, and this claim should not be treated as a proven effect of maternal shrimp consumption.
Myth 3: All seafood contains dangerous levels of mercury.
Reality: Mercury levels vary by species. Shrimp is listed as a lower-mercury choice, while certain fish—including swordfish, shark and king mackerel—are on the FDA/EPA list of seafood to avoid during pregnancy.
Myth 4: Pregnant women cannot eat any type of sushi.
Reality: Raw or undercooked seafood sushi should be avoided during pregnancy. Sushi made with fully cooked seafood can be a safer option when prepared and stored properly. Also consider other ingredients and food-handling practices.
Sources: FDA/EPA seafood guidance and ACOG: Healthy Eating During Pregnancy.
What Do Health Organizations Say About Shrimp During Pregnancy?
The FDA and the U.S. Environmental Protection Agency (EPA) recommend choosing a variety of lower-mercury seafood during pregnancy. Their advice places shrimp in the “Best Choices” category and recommends two to three servings—about 8–12 ounces in total—per week.
The American College of Obstetricians and Gynecologists (ACOG) also encourages eating seafood during pregnancy because it provides nutrients that support maternal health and fetal development. Its guidance advises avoiding raw fish and shellfish and limiting or avoiding specific high-mercury fish.
These recommendations are not a reason to ignore food safety. Lower mercury does not mean raw shrimp is safe to eat. Choose suitable seafood, cook it thoroughly and handle it carefully.
Sources:
- FDA/EPA: Questions and Answers About Eating Fish During Pregnancy
- ACOG: Healthy Eating During Pregnancy
- FDA: Seafood Safety During Pregnancy
A Practical Reminder About Pregnancy Food Advice
When you hear that a food is unsafe during pregnancy, it is worth checking what the warning actually means. Sometimes the concern is mercury; sometimes it is raw or undercooked food; sometimes it is how the food has been stored.
Those are different issues, and the safest choice depends on the reason behind the advice.
For shrimp, the guidance is reassuring: it is a lower-mercury seafood choice, but it should be thoroughly cooked and handled safely. You do not need to remove it from your diet solely because you are pregnant.
If you have a seafood allergy, a history of foodborne illness, a medically restricted diet or concerns about a particular meal, discuss your situation with your healthcare professional.
Frequently Asked Questions
Can pregnant women eat shrimp? Yes. Pregnant women can eat shrimp when it is fully cooked and handled safely. Shrimp is listed as a “Best Choice” lower-mercury seafood by the FDA/EPA.
How much shrimp can you eat while pregnant? There is no separate weekly shrimp target in the FDA/EPA guidance. The recommendation is 8–12 ounces of a variety of lower-mercury seafood per week. Shrimp can count toward that total.
Is shrimp high in mercury? No. Shrimp is considered a lower-mercury seafood choice and is included in the FDA/EPA “Best Choices” category.
Can pregnant women eat shrimp cocktail? Yes, if the shrimp is fully cooked and the dish has been properly refrigerated and handled. Avoid shrimp cocktail if you cannot establish that it has been safely prepared or stored.
Can pregnant women eat shrimp sushi? Avoid sushi containing raw or undercooked shrimp. Sushi made with fully cooked shrimp may be a safer option when prepared with safe ingredients and proper food handling.
Can pregnant women eat cold shrimp? Cold cooked shrimp can be safe if it was thoroughly cooked and kept properly refrigerated. Avoid shrimp that has been left out too long or stored under uncertain conditions.
What if I ate undercooked shrimp before I knew it was unsafe? Eating it does not automatically mean you will become ill. However, if you develop symptoms such as fever, persistent vomiting, diarrhoea or significant abdominal pain, contact your healthcare professional promptly. Seek medical advice sooner if symptoms are severe or you are worried about your pregnancy.
Yes. Pregnant women can eat shrimp when it is fully cooked and handled safely. Shrimp is listed as a “Best Choice” lower-mercury seafood by the FDA/EPA.
There is no separate weekly shrimp target in the FDA/EPA guidance. The recommendation is 8–12 ounces of a variety of lower-mercury seafood per week. Shrimp can count toward that total.
No. Shrimp is considered a lower-mercury seafood choice and is included in the FDA/EPA “Best Choices” category.
Yes, if the shrimp is fully cooked and the dish has been properly refrigerated and handled. Avoid shrimp cocktail if you cannot establish that it has been safely prepared or stored.
Avoid sushi containing raw or undercooked shrimp. Sushi made with fully cooked shrimp may be a safer option when prepared with safe ingredients and proper food handling.
Cold cooked shrimp can be safe if it was thoroughly cooked and kept properly refrigerated. Avoid shrimp that has been left out too long or stored under uncertain conditions.
Eating it does not automatically mean you will become ill. However, if you develop symptoms such as fever, persistent vomiting, diarrhoea or significant abdominal pain, contact your healthcare professional promptly. Seek medical advice sooner if symptoms are severe or you are worried about your pregnancy.
Bottom Line
Yes, pregnant women can eat shrimp. It is a lower-mercury seafood choice that can contribute protein and other nutrients to a balanced diet.
The important part is how you choose, prepare and store it. Eat shrimp only when it is thoroughly cooked, avoid raw or undercooked seafood, and count shrimp as part of the recommended 8–12 ounces of varied lower-mercury seafood per week.
You do not have to avoid shrimp simply because you are pregnant. Make an informed choice, follow reliable food-safety guidance and speak with your healthcare professional if your individual circumstances require extra care.
Medical disclaimer: This article is for educational purposes only and does not replace personalised medical advice. If you have a seafood allergy, a high-risk pregnancy or concerns about foodborne illness, consult your healthcare professional.
References
- U.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA). Questions and Answers from the FDA/EPA Advice About Eating Fish for Those Who Might Become or Are Pregnant or Breastfeeding. Read the official guidance.
- U.S. Food and Drug Administration. Meat, Poultry & Seafood: Food Safety for Moms-to-Be. Read the official guidance.
- U.S. Food and Drug Administration. Selecting and Serving Fresh and Frozen Seafood Safely. Read the official guidance.
- American College of Obstetricians and Gynecologists (ACOG). Healthy Eating During Pregnancy. Last updated March 2026. Read the official guidance.
- U.S. Environmental Protection Agency. EPA-FDA Advice about Eating Fish and Shellfish. Read the official guidance.
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