Can you eat shrimp when you are pregnant?

By: Dr Elie Servan-Schreiber (Gynécologue-obstétricien) — 21/02/2026

Food safety risk
Nutritional value
Key takeaways

There is always a good occasion to eat shrimp. At Christmas, they accompany seafood platters and traditional seasonal dishes. You find them in certain sushi, during a weekend on the Atlantic coast, or in a Mediterranean beach hut.

Am I allowed to eat shrimp during pregnancy? But which shrimp are we talking about? Grey shrimp, pink shrimp, lobster, langoustines, king prawns, or crayfish?

Food safety risk

The food safety risk is primarily driven by the risk of infection.

First of all, when purchasing. Raw shrimp should not smell fishy, but rather have a fresh, iodine-like scent. The shell of the shrimp should be shiny. If the flesh of the shrimp falls apart during cooking, they are no longer safe to eat. Prefer a trusted fishmonger (even though one is never completely safe from exceptions).

If a non-fresh product is ingested, there is a risk of foodborne illness. The bacteria most frequently involved are E. coli or Salmonella. These bacteria are not directly pathogenic to your baby. However, they can cause severe digestive disorders, fever, and dehydration, which could indirectly impact the pregnancy.

If you order shrimp at a restaurant, or if you cook them at home, make sure they are cooked (above 63°C at the core). Indeed, the rule « if it's cooked, it's safe » still applies. Raw shrimp carry a risk of listeriosis. This bacterial infection, although uncommon, can have a negative effect on the fetus.

Shrimp are particularly low in mercury contamination and are therefore among the marine foods you can consume without restriction. High mercury levels are found in certain seafood products (posing a risk to the development of the child's nervous system) such as swordfish, shark, mackerel, or fresh tuna.

Nutritional value

A 100g serving of shrimp provides an average of 94 calories. Shrimp, like many seafood products, are rich in protein and omega-3 fatty acids. Omega-3s contribute to the fluidity of cell membranes and must be balanced with omega-6s, which are found in abundance in animal fats and more generally in the Western diet. The diet of developed countries, with the exception of Japan where the trend is reversed, tips very strongly toward omega-6s.

Omega-3 consumption has been linked to a lower risk of low fetal birth weight and premature delivery.

Shrimp are also an important source of vitamin B2, vitamin D, iron, magnesium, and potassium.

The same applies to related shellfish (lobster, langoustines, crayfish...) which present the same risks or nutritional qualities.

Key takeaways

It is therefore perfectly possible to eat shrimp during pregnancy, as long as they are cooked.

If in doubt, ask your doctor.

How to tell the difference between raw and cooked shrimp?

To determine whether shrimp are cooked or raw, it is essential to understand their color transformation due to the cooking process. In their natural state, shrimp are mostly translucent with grayish tones, and you can observe some dark lines along their abdomen. This relatively discreet appearance helps them camouflage better in their aquatic environment.

The characteristic pink color of cooked shrimp is due to astaxanthin, a red-orange pigment from the carotenoid family present in their shell. In live shrimp, this pigment is masked by a protein called crustacyanin, which accumulates in the shrimp's body as it feeds on algae and plankton. During cooking, the heat causes the release of astaxanthin, thus transforming the color of the shrimp from translucent/gray to a vivid pink.

This color metamorphosis is a key indicator for distinguishing raw shrimp from cooked shrimp. Raw shrimp have a duller, less pronounced hue, while cooked shrimp display a bright pink color. It is also interesting to note that there are varieties of shrimp, such as the grey shrimp, known for their distinct flavor, which undergo a similar color-changing process when cooked.

Scientific literature review

Joseph R. Hibbeln, Philip Spiller, J. Thomas Brenna, Jean Golding, Bruce J. Holub, William S. Harris, Penny Kris-Etherton, Bill Lands, Sonja L. Connor, Gary Myers, J.J. Strain, Michael A Crawford, Susan E. Carlson, Relationships between seafood consumption during pregnancy and childhood and neurocognitive development: Two systematic reviews, Prostaglandins, Leukotrienes and Essential Fatty Acids, Volume 151, 2019, Pages 14-36, ISSN 0952-3278, https://doi.org/10.1016/j.plefa.2019.10.002. (https://www.sciencedirect.com/science/article/pii/S0952327819301929)

• Systematic Review: Two systematic reviews were conducted to evaluate the impact of seafood consumption during pregnancy and childhood on neurocognitive development.
• Neurotoxic and Beneficial Effects: The assessment integrates the potential harmful effects of neurotoxicants and the benefits of omega-3s and other essential nutrients for optimal neurological development.
• Benefits for Neurocognitive Development: The benefits begin with minimal seafood consumption during pregnancy (approximately 4 oz/week) and continue up to more than 100 oz/week, with an average increase of 7.7 IQ points.
• Benefits During Childhood: Consumption of more than 4 oz/week, and likely more than 12 oz/week, during childhood is associated with neurocognitive benefits.
• No Negative Effects Reported: No negative effects on neurocognitive development were found even at the highest levels of seafood consumption, despite increased mercury exposure.
• Key Nutrients: Seafood is a rich source of essential nutrients for neurological development, such as iodine, vitamin B12, iron, vitamin D, zinc, manganese, and omega-3 and omega-6 fatty acids.
• Lack of Data: Data are insufficient for conclusive statements regarding breastfeeding, optimal quantities, categories, or specific species characterized by their mercury content and neurocognitive development.
• Public Health Implications: Understanding the effects of seafood consumption on neurocognition may have important implications for public health.