Can You Eat Crab Sticks When Pregnant?

Hi I'm Lucy, the midwife looking after you today 🤗

So this is a difficult one! You can technically eat crab sticks during pregnancy. However, you should avoid crab sticks if you cannot confidently determine exactly what types of fish have been used to make them.

Safely Consuming Crab Sticks Whilst Pregnant:

While Crabsticks may might look like crab meat, most of them don’t actually contain real crab.

That’s why they’re often called seafood sticks or imitation crab. They’re mostly made from surimi, which is finely ground white fish, usually Alaska pollock (which is safe in pregnancy).

You’ll also find fillers like wheat, potato starch, crab flavouring, and dyes to give them that crab-like look.

To stay on the safe side:

1. Check the label to see what type of fish is used
2. Avoid any that contain fish like king mackerel, swordfish, marlin, orange roughy, or shark.
3. Make sure it has been thoroughly cooked (which is hard to know if you didn't cook it yourself!)

Also, if they contain shrimp, crab, or lobster, try to limit your intake to twice a week during pregnancy. 

Limit Your Fish Servings to 2-3 Servings Per Week

It's also worth noting that the Centre for Disease Control and Prevention (CDC) also recommends sticking to 2 to 3 servings of shellfish and fish per week, which totals around 200- 300 grams a week.

A serving size is around 100 grams before cooking, and it's best to choose low-mercury options (see the chart below) Just keep an eye on/avoid the fish that are higher in mercury, and you’re all set.

Health Benefits of Crab Sticks During Pregnancy: 

• Low in fat and calories: Crab sticks are a light option when you’re looking for a quick bite that won’t add too many extra calories or fat to your diet. Perfect for when you want a quick snack
• A bit of protein: They may not be packed with protein like fresh seafood, but crab sticks still offer enough to give your muscles a little boost and help keep your energy up.
• Vitamins and minerals: You’ll get a small dose of vitamin B12, which is super important for red blood cell production and keeping your nervous system in check. They also contain phosphorus, which supports strong bones—something you and your baby both need.
• Low in mercury: Crab sticks are usually made from fish like Alaska pollock, which is low in mercury, making them a safer choice for seafood during pregnancy (make sure to always check the label for ingredients and for the type of fish used). 

However, since they’re processed, they can be higher in sodium, so keep an eye on your intake and enjoy them as part of a balanced diet.

Foods to Avoid During Your Pregnancy: 

General food preparation is an important step in keeping you well.  Keep your hands and surfaces clean and wash all your foods throroughly, especially fruit and vegetables. Always make sure your food is well cooked to ensure any bugs have been killed off with the heat.

Avoid these foods when pregnant:

1. Foods that are made with unpasteurised milk to avoid listeriosis. Such foods consist of:

• Mould ripended cheeses and soft blue cheeses
• Unpasteurized milk/cream/yogurt

2. Cold cured meats and raw/under cooked meats to avoid toxoplasmosis:

• Liver or liver products
• All kinds of pate
• Prosciutto/pancetta

3. Goose, partridge/pheasant to avoid the risk of lead poisoning

4. Eggs that aren’t British Lion eggs – eggs that are raw or partially cooked can increase your risk of catching salmonella

5. Raw/smoked fish to avoid parasites/bacteria. Specifics to note:

• No more than 2 servings of oily fish a week
• Keep a limit on your tuna consumption (4 tins or 2 tuna steaks a week at most)
• Avoid sushi with raw fish/ sashimi
• Avoid swordfish/marlin and shark due to the mercury levels

6. Liquorice root due to the high levels of glycyrrhizin which has been linked to fetal developmental issues

7. Consume no more than 200mg of caffeine a day (Tommy’s website has a great caffeine calculator to help you understand how much caffeine is too much)

8. No more than 4 cups of herbal tea a day (raspberry leaf tea from 32 weeks only)  

9. No high dose vitamins or vitamins that include vitamin A. I would stick to pregnancy approved vitamins and always check with your midwife/doctor before taking any.

10. Avoid alcohol, completely. If you require help with this (or quitting smoking) please contact your midwife or GP and they will be able to support you to get help in stopping.

Safe and happy eating,

Lucy x