However you like to eat your prawns (otherwise known as shrimps!), whether that’s in a prawn sandwich, a prawn cocktail or even a prawn curry, there is some confusion about whether you can eat shellfish such as prawns in pregnancy or not, and if there is any risk to your unborn baby.
Eating the right food that is safe for you and your baby is important, but let’s be real, who doesn’t love indulging in something delicious every now and then? Here, we have the answers to your questions so you can enjoy your prawn cravings while keeping both you and your little one healthy and happy!
Are prawns safe during pregnancy?
According to Emiliana Hall, they say: "Yes, prawns are safe to eat in pregnancy as long as they are thoroughly cooked. When prawns are cooked properly, they turn from a greyish colour to a pink or reddish hue and have a firm texture. Undercooked or raw prawns can carry harmful bacteria or viruses like listeria or vibrio, which are best avoided in pregnancy because your immune system is working slightly differently and is more vulnerable to foodborne illnesses. So, as long as they’re piping hot all the way through, prawns are not just safe- they can actually be a nutritious part of your pregnancy diet, says Emiliana.
What are the benefits of eating prawns in pregnancy?
Prawns are rich in protein, which supports the growth of your baby’s cells and tissues.
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A source of omega-3 fatty acids, which are important for your baby’s brain and eye development.
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They are naturally low in fat, which can help maintain a balanced and healthy diet.
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A source of vitamins and minerals, including vitamin B12, zinc and iodine- all important for pregnancy wellbeing.
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Just make sure they’re part of a varied and balanced diet, says Emiliana.
What about shellfish in general?
Shellfish such as prawns, crab, and scallops are generally fine to eat during pregnancy if cooked thoroughly. However, raw shellfish (like oysters or raw sushi-grade prawns) should be avoided due to the increased risk of food poisoning, says Emiliana.
What about prawns in ready meals or restaurants?
If you're eating out or ordering a takeaway:
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Check that the prawns are cooked through- don’t be afraid to ask.
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Avoid cold prawn dishes like prawn cocktail unless you’re confident they’ve been freshly prepared and kept chilled at the correct temperature.
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Heat-and-eat prawn dishes or sandwiches? Make sure they’re steaming hot, not just warm.
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If you’re ever unsure, it’s OK to give it a miss, there are always plenty of delicious alternatives!, says Emiliana.
How many prawns can I eat during pregnancy?
There’s no specific limit on the number of prawns you can eat during pregnancy (unlike some types of fish like tuna or swordfish, which have guidelines due to mercury content). But moderation is still key. Just enjoy them as part of a well-rounded diet, says Emiliana.
Quick tips for eating prawns safely in pregnancy:
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Choose prawns that are labelled as ready-to-eat or pre-cooked, and reheat until piping hot.
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Cook raw prawns until they're pink and firm.
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Avoid prawns in buffets or where food may have been sitting out too long.
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Check packaging for storage instructions and use-by dates.
Prawns can be a tasty, protein-rich addition to your pregnancy meals. Just make sure they’re thoroughly cooked and handled safely. Whether stirred through a warming curry, tossed into a stir-fry, or folded into a fresh pasta dish, they can bring variety and nutrition to your plate, says Emiliana.
If in doubt, you can always check NHS guidance or speak to your midwife for personalised advice.", concludes Emiliana.
References:
- NHS. (2021). Foods to avoid in pregnancy. Retrieved from: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
- British Dietetic Association (BDA). (2020). Food Facts: Pregnancy. Retrieved from:
- Food Standards Agency (FSA). (2023). Pregnancy and food safety. Retrieved from:
So, the good news is – yes, you can enjoy prawns during pregnancy, as long as they’re cooked through and safely prepared. Packed with nutrients like protein and omega-3s, prawns can be a tasty and healthy addition to your diet while you’re growing your little one.
As always, listen to your body, follow food safety guidance, and if in doubt, check with your midwife or healthcare provider.
Meet the expert
Emiliana Hall is an experienced antenatal educator and hypnobirthing practitioner with a robust professional background in supporting expectant parents through their pregnancy and postnatal journeys. With almost a decade of experience, Emiliana has dedicated her career to providing compassionate and evidence-based guidance to families, ensuring they feel empowered and prepared for childbirth and beyond. She is a sought-after speaker and mentor in the field of prenatal education, known for her reassuring, respectful and knowledgeable approach. Emiliana Hall is the founder of The Mindful Birth Group® and continues to teach Mindful Natal® courses and support families as a birth and postnatal doula and hypnobirthing expert.
Meet the author's
Lorna White is the Products Editor for Mother&Baby. After running the Yours magazine website, specialising in content about caring for kids and grandchildren, Lorna brought her expertise to Mother&Baby in 2020. She has a keen interest in a range of topics surrounding all things motherhood and has a wide range of experienced medical experts and professionals at her fingertips.
Adejumoke Ilori is a Commercial Content Writer for Mother&Baby. A proud mum to a little girl, Adejumoke has built a career across various leading digital platforms, creating content that empowers women from all walks of life. She is passionate about sharing real-life stories, particularly those that focus on relationships, self-love, and the journey of motherhood, offering readers a relatable and authentic perspective.