• Alyssa Fontaine, RD
• Jan 17, 2026

Can I Eat Shrimp While Pregnant?

You may be a seafood lover, especially a shrimp lover. Now that you’re pregnant, you might be wondering whether shrimp is still safe for you and your baby. 

With so many food rules during pregnancy, it’s normal to feel unsure about what’s safe. As registered dietitians, we’re here to provide clear, evidence-based answers so you can feel confident in your food choices throughout pregnancy!

Is Shrimp Safe to Eat During Pregnancy?

Good news! Yes, shrimp is safe to eat during pregnancy and is even considered an excellent seafood option. 

When it comes to choosing seafood during pregnancy, one of the most important things to consider is mercury content.

Seafood that is high in mercury should be avoided in excess. Mercury exposure can harm a developing baby’s nervous system. That being said, Health Canada guidelines say to limit to 150 grams per month of fish high in mercury.  Here is a list of seafood choices that are high inmercury : 

• Swordfish
• Shark
• Escolar
• Frozen/fresh tuna (avoid albacore “white” canned tuna, as it contains more mercury than canned light tuna)
• Orange roughy
• Marlin
• Mackerel King

On the other hand, many seafood options are low in mercury and safe to enjoy during pregnancy, including: 

• Anchovy
• Atlantic mackerel
• Blue crab
• Canned light tuna*
• Cod
• Clam
• Herring
• Lake whitefish
• Mullet
• Mussel
• Oyster
• Pollock (Boston bluefish)
• Rainbow Trout
• Sardines
• Salmon
• Scallops
• Shrimp

Benefits of Eating Shrimp in Pregnancy

Shrimp and other types of seafood can play a key role in supporting both your health and your baby’s development.They provide useful nutrients, vitamins, and minerals during pregnancy. 

Lean Protein

Shrimp is considered a lean source of protein (100g cooked shrimp provides 23g protein). Integrating sources of lean protein on your plate helps nourish your body, supports your baby’s growth, and helps maintain your own muscle mass.

Omega-3 Fatty Acids

Shrimp is a good source of omega-3 fatty acids, every 100g of cooked shrimp provides you with 0.3g of omega-3. The DHA component of omega-3, specifically plays a crucial role in fetal brain and eye development. 

Vitamins and Minerals

Eating seafood during pregnancy provides key vitamins and minerals such as iron, selenium, vitamin B12 and zinc, all of which promotes a healthy pregnancy. 

How Much Shrimp Can You Eat While Pregnant?

Although low-mercury seafood contains smaller amounts of mercury, it is still present. For this reason, portion size matters.

We recommend following the CDC and FDA guidelines that state that pregnant women can safely consume 8–12 ounces (about two or three servings) per week of low-mercury seafood. Shrimp can be included as part of this weekly allowance.

Safety Tips for Eating Shrimp in Pregnancy

So you may ask yourself how to eat shrimp safely. To reduce the risk of foodborne illness during pregnancy, it’s important to follow a few simple food safety tips when eating shrimp:

• Avoid raw or undercooked seafood completely (such as sushi or ceviche).
  
• Choose fully cooked shrimp that can be identified by its pink color and firm texture.
  
• When cooking shrimp at home, make sure the shrimps are fully cooked by reaching an internal temperature of 145°F (62.8°C).
  
• When eating out, confirm with the server that the shrimp dish is fully cooked.
  
• Store in the fridge 1 to 2 days once cooked (or in the freezer for up to 4 months) and reheat shrimp properly to reduce the risk of food poisoning.
  
• When possible, opt for wild-caught or responsibly farmed shrimp.

Alternatives to Shrimp in Pregnancy

If you are looking for plant-based alternatives that can be prepared in a similar way to shrimp, consider tofu or king oyster mushrooms, as they offer a relatively similar texture and consistency when cooked.

For additional plant-based sources rich in omega-3s that do not mimic shrimp in texture but contribute similar nutrients, you may also want to explore using chia seeds, hemp seeds, flax seeds, and walnuts.

The Bottom Line

Shrimp is safe to enjoy during pregnancy when cooked properly. We recommend avoiding raw seafood and when enjoying cooked seafood, be mindful of the portion sizes guidelines to follow. 

You can now satisfy your tastebuds and nourish both you and your baby with the valuable nutrients that shrimp provides (e.g. protein, omega-3s, minerals).

To optimize your nutrition, aim to include shrimp as part of a varied diet that includes a range of other nutrient-rich foods throughout pregnancy.If you are looking for more specialized support, don’t hesitate to reach out to a family dietitian!