GUIDE
Shrimp During Pregnancy
YES — shrimp is safe and one of the best seafood choices during pregnancy.
Shrimp is low in mercury, high in protein, and a good source of omega-3s. Cook to 145°F and enjoy.
Be prepared from day one
The Short Answer
Shrimp is not just safe during pregnancy — it's one of the best seafood choices you can make. The FDA places shrimp in its "Best Choices" category for pregnant women, meaning it has the lowest mercury levels of any seafood. It's also high in protein, low in fat, and contains omega-3 fatty acids that support your baby's brain and eye development.
The only rule: make sure it's cooked. Cook shrimp to an internal temperature of 145°F — you'll know it's done when it turns pink and opaque with a firm texture. Avoid raw shrimp in any form.
For a complete overview, see our complete food safety guide.
Safe Ways to Enjoy Shrimp
- Grilled shrimp — cooked to 145°F with a firm, opaque texture
- Baked or roasted shrimp — fully cooked in the oven
- Shrimp cocktail — pre-cooked and chilled, safe when fresh
- Fried shrimp — high cooking temperature ensures safety
- Shrimp in pasta, stir-fries, and soups — safe when cooked through
- Shrimp tempura sushi rolls — the shrimp is fully cooked during frying
Shrimp is in the FDA's 'Best Choices' category for lowest mercury levels.
What to Avoid
- Raw shrimp — in sashimi, ceviche, or any uncooked preparation
- Undercooked shrimp — translucent or mushy texture means it's not done
- Shrimp from unreliable sources — ensure proper handling and refrigeration
These guidelines are based on FDA recommendations for pregnant women.
Why Shrimp Is a Great Pregnancy Food
Shrimp checks almost every box for pregnancy nutrition. A 4-ounce serving provides about 24 grams of protein with only 120 calories and less than 2 grams of fat. It's an excellent source of selenium (important for thyroid function), vitamin B12, and phosphorus.
Mercury is the primary concern with seafood during pregnancy, and shrimp is one of the lowest-mercury options available. According to FDA testing data, shrimp averages just 0.009 parts per million (ppm) of mercury — far below the levels of concern. For comparison, swordfish averages 0.995 ppm.
The omega-3 fatty acids in shrimp (specifically DHA and EPA) are important for your baby's brain and retinal development. The FDA actually recommends that pregnant women eat more seafood, not less — the goal is 8-12 ounces of low-mercury fish per week.
For details on mercury levels across different fish, see our mercury in fish pregnancy guide.
Tips for Safe Eating
When buying shrimp, look for firm, translucent raw shrimp or pink, opaque pre-cooked shrimp. It should smell like the ocean — not fishy or ammonia-like. Store raw shrimp in the coldest part of your refrigerator and cook within 1-2 days of purchase.
Cook shrimp until it turns pink and the flesh is opaque throughout. It curls into a C-shape when properly cooked. If it curls into a tight O, it's overcooked (still safe, just less tender). Use a food thermometer if you're unsure — the target is 145°F.
Shrimp pairs well with other pregnancy-friendly foods. Toss it with whole grain pasta and vegetables, add it to stir-fries with iron-rich leafy greens, or enjoy it alongside brown rice for a balanced meal.
Other excellent seafood options during pregnancy include salmon, crab, and lobster. For safe sushi options, see our sushi during pregnancy guide. For a complete comparison of mercury levels, check the mercury in fish 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.
