GUIDE
Lobster During Pregnancy
YES — lobster is safe when fully cooked.
Lobster is low in mercury and high in protein. Cook to 145°F until the flesh is opaque and firm. Enjoy as part of your weekly seafood intake.
Be prepared from day one
The Short Answer
Lobster is safe to eat during pregnancy when fully cooked. The FDA classifies it as a "Good Choice," meaning you can enjoy 1 serving (about 4 ounces) per week as part of your total seafood intake. It's a good source of protein, low in fat, and moderate in mercury.
Cook lobster to an internal temperature of 145°F. The flesh should be opaque, white (or slightly pink-red), and firm. If any part looks translucent or gelatinous, it needs more cooking. Avoid the tomalley (the green substance in the body cavity), which can concentrate environmental contaminants.
For a complete overview, see our complete food safety guide.
Safe Lobster Options
- Steamed or boiled lobster — the most common preparation, fully cooked
- Baked or broiled lobster tail — safe when cooked to 145°F
- Lobster bisque — made with fully cooked lobster and pasteurized cream
- Lobster rolls — both hot (butter) and cold (mayo) styles with cooked lobster
- Lobster in pasta, risotto, and casseroles — fully cooked during preparation
- Lobster mac and cheese — cooked lobster in a baked dish
Count lobster toward your total weekly seafood intake of 8-12 ounces.
What to Avoid
- Undercooked lobster — the flesh should be opaque and firm, not translucent
- Raw lobster — never eaten raw, but ensure it's cooked through
- Lobster tomalley (the green substance) — may concentrate contaminants, avoid during pregnancy
These guidelines are based on FDA and ACOG recommendations.
Why This Matters During Pregnancy
Lobster has a moderate mercury level that makes it safe in reasonable amounts. According to FDA testing data, American lobster averages about 0.107 ppm of mercury — higher than shrimp (0.009 ppm) or salmon (0.022 ppm), but well below high-mercury fish like swordfish (0.995 ppm).
This is why the FDA places lobster in the "Good Choices" category (1 serving per week) rather than the "Best Choices" category (2-3 servings per week). You can eat it regularly, just not as your primary seafood source.
Nutritionally, lobster is an excellent protein source with about 28 grams per cup of cooked meat. It's also rich in selenium, zinc, vitamin B12, and phosphorus. It's low in fat and provides a moderate amount of omega-3 fatty acids. These nutrients support your baby's development and your own health during pregnancy.
For a detailed comparison of mercury levels across seafood, see our mercury in fish pregnancy guide.
Tips for Safe Eating
When cooking lobster at home, the most reliable methods are steaming and boiling. A 1-pound lobster needs about 8-10 minutes of steaming or 10-12 minutes of boiling. The shell turns bright red, and a tug on an antenna should release it easily. Use a food thermometer to confirm the thickest part of the tail reaches 145°F.
Skip the tomalley — while some people consider it a delicacy, it can accumulate cadmium and other environmental contaminants. The FDA specifically recommends that pregnant women avoid eating lobster tomalley.
Lobster pairs beautifully with pregnancy-friendly sides: a baked potato with butter, steamed vegetables, corn on the cob, or a side salad. For a balanced meal, include a source of fiber and vitamins alongside the protein.
Other shellfish options to enjoy during pregnancy include shrimp (lower in mercury, "Best Choice") and crab (similar mercury levels, "Good Choice"). Salmon is another excellent option with even lower mercury. For more on safe seafood options, see our sushi guide and best foods for pregnancy guide.
This guide is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider with any questions about your pregnancy.
