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If you're a prawn lover, I've got good news for you: yes, you can eat prawns and king prawns while pregnant, but only if thoroughly cooked.
There may be other risks, so let's take a look at how to safely eat prawns while you're pregnant.
Top Tips For Safely Consuming Prawns Whilst Pregnant:
- Make sure your prawns are thoroughly cooked
The NHS recommends making sure your prawns are thoroughly cooked, whether you’re whipping them up at home or ordering them at a restaurant.
Aim for them to be cooked to at least 63°C, just to be safe. Precooked prawns can be a bit tricky, so it’s best to heat them up until they’re nice and hot, and eat them right away.
It is also advisable that if you are out to dinner, you mention to the chef at the restaurant that your seafood or shellfish needs to be thoroughly cooked.
- Avoid prawn cocktails or salads
The BabyCentre advises avoiding prawn cocktails or prawn salads since you can’t always be sure how well they were prepared.
- Avoid raw prawns (and all raw fish)
As much as you might be tempted, raw prawns are off the table—they can carry risks like food poisoning or listeriosis, which can make you feel very unwell or can even be dangerous for you and your baby.
- Always de-vein your prawns
It's particularly important for pregnant women to devein prawns before eating them. The "vein" may contain bacteria or contaminants that could pose a risk to both mother and baby, so fully cooking and deveining prawns lowers the risk of foodborne illnesses.
- Limit your overall fish servings to 2-3 servings per week
The Centre for disease control and prevention (CDC) also recommends sticking to 2 to 3 servings of 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 Prawns During Pregnancy:
While you always want to be careful with shellfish and fish when pregnant, prawns do offer some health benefits that support both you and your growing baby:
- High in Protein: Prawns are an excellent source of lean protein, which is essential for the growth and development of your baby’s tissues and organs. Protein also helps keep you energized and supports healthy weight management.
- Rich in Omega-3 Fatty Acids: Omega-3s are vital for your baby’s brain and eye development. Prawns contain a moderate amount of omega-3s, helping to contribute to these crucial developmental milestones.
- Low in Mercury: Unlike larger fish that may contain high mercury levels, prawns are a safer option with low mercury content. This makes them a great seafood choice for pregnant women concerned about mercury exposure.
- Good Source of Iron: Iron is important during pregnancy to prevent anemia and promote healthy blood circulation. Prawns contain a small but beneficial amount of iron, which helps in the formation of hemoglobin that carries oxygen to your baby.
- Packed with Vitamins and Minerals: Prawns are a good source of important nutrients like vitamin B12, selenium, and zinc. These vitamins and minerals support your immune system, help maintain healthy skin, and promote your baby’s overall growth.
Once again, just be sure to cook prawns thoroughly to avoid any risk of food-borne illnesses like listeria or toxoplasmosis, which are harmful during pregnancy.
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 shellfish/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
