Eating seafood like crab while pregnant can be safe and healthy, as long as you take precautions. Crab contains important nutrients for you and your developing baby. However, some types of crab may also contain mercury and other contaminants you’ll want to avoid. Understanding the benefits and risks can help you make informed choices about including crab in your pregnancy diet.
The benefits of eating crab during pregnancy
Crab can be an excellent source of protein, vitamins and minerals for pregnant women. Here are some of the top nutrients found in crab:
- Protein – Crab is high in protein, providing over 25 grams in a 3-ounce serving. Protein is essential for your baby’s growth and development.
- Vitamin B12 – Crab is one of the best food sources of vitamin B12, with over 80% of your daily needs in a 3-ounce serving. Vitamin B12 helps prevent birth defects and promotes healthy brain development.
- Selenium – Crab contains this important mineral which acts as an antioxidant, protects cells and boosts immunity.
- Zinc – Crab provides zinc which is vital for your baby’s organs, immune system and DNA synthesis.
- Iron – Crab has heme iron, which is absorbed more easily than non-heme iron from plant foods. Iron prevents anemia.
In addition to these important nutrients, crab provides iodine, copper, phosphorus and magnesium. It’s low in saturated fat and calories too.
Risks of eating crab during pregnancy
While nutritious, some types of crab may contain contaminants like mercury, which can be harmful in pregnancy. Here are the main risks to consider:
- Mercury – Larger crab like king crab can have moderate mercury levels, which is a neurotoxin. Too much mercury in pregnancy may impair baby’s brain development.
- Food poisoning – Crab can harbor bacteria and parasites, causing foodborne illness. This is especially concerning in pregnancy as illness can affect the baby.
- Allergies – Some people are allergic to crab and have reactions like hives, swelling or anaphylaxis. Crab allergies usually start in adulthood.
To avoid potential risks, choose crab wisely and handle it properly. Let’s look at some tips.
Choosing the safest crab
You can reduce risks by being selective about which type of crab you eat:
| Type | Mercury Level | Safety in Pregnancy |
|---|---|---|
| King crab | Moderate | Eat no more than 6 oz weekly |
| Snow crab | Low | Safer choice, limit to 12 oz weekly |
| Dungeness crab | Very low | Best choice, eat up to 12 oz twice weekly |
Dungeness crab is the top pick with very low mercury levels. Snow and king crab are okay in moderation. It’s best to avoid raw crab, as cooking helps kill bacteria and parasites.
Making crab pregnancy-safe
Properly preparing and handling crab can help reduce contamination risks:
- Cook crab thoroughly until it reaches an internal temperature of 145°F.
- Avoid eating raw or undercooked crab. Refrigerate leftovers within 2 hours.
- Wash hands and surfaces after handling raw crab.
- Choose pasteurized crabmeat from sealed packs, not from open deli counters.
- Don’t eat crab that smells “off” or is past its sell-by date.
Steaming, baking, boiling, and grilling are safer cooking methods. Fried or breaded crab is higher in calories, fat, and sodium.
Who should avoid crab during pregnancy
Here are some cases when it’s best to avoid crab completely while pregnant:
- If you have a shellfish allergy or have reacted to crab in the past.
- If you have a compromised immune system that makes you more vulnerable to infection.
- If you don’t have access to fresh, properly handled crab.
Speak to your doctor about any shellfish allergies or special dietary needs before adding crab to your pregnancy diet.
Crab in pregnancy cravings and aversions
Cravings for seafood like crab are common during pregnancy. Cravings stem from physical, hormonal and emotional factors. But it’s fine to indulge these safely:
- Choose lower-mercury crab like snow or Dungeness if craving king crab.
- Opt for canned or pasteurized crab if craving high-risk raw preparations.
- Discuss extreme cravings with your doctor to rule out potential nutritional deficiencies.
Crab aversions are also normal, especially if you have nausea. Don’t force yourself to eat it, but try again later in pregnancy if aversions fade.
Healthy ways to satisfy crab cravings
Here are some healthy recipes to satisfy pregnancy crab cravings:
- Crab cakes made with Dungeness crab, whole grains, veggies and Greek yogurt instead of mayo.
- Crab salad stuffed in tomatoes or avocado.
- Vegetable stir-fry with crab and reduced sodium soy sauce.
- Crab bisque loaded with vegetables and cream.
- Crab-stuffed salmon for extra omega-3s.
Eating crab while breastfeeding
Eating crab while breastfeeding is considered safe and can help provide healthy nutrients for your baby through your breastmilk.
However, moderating your intake to the recommended amounts is still advised. Too much mercury passed through breastmilk may affect baby’s brain development.
Here are some tips for eating crab while nursing:
- Stick to 8-12 ounces of low-mercury crab per week.
- Eat crab with selenium-rich foods like fish, mushrooms or Brazil nuts to offset potential mercury effects.
- Continue to handle crab safely by cooking thoroughly.
- Watch for any signs of an allergic reaction in your baby like fussiness, rash or diarrhea.
Discuss any concerns about eating crab or seafood with your pediatrician. But overall, crab can be part of a healthy postpartum diet while breastfeeding.
Conclusion
During pregnancy, crab can be a nutritious addition to your diet in moderation. The key is choosing low-mercury varieties like snow or Dungeness crab. Cook crab thoroughly, employ safe handling practices and limit intake to recommended amounts. Avoid raw or undercooked crab. Discuss any shellfish allergies or food poisoning risks with your prenatal provider when incorporating crab into your pregnancy meal plan.