Written by Ash K | Sources cited below
Quick Answer: ✅ Safe — Prawns are safe when cooked to 145°F (63°C). Low in mercury, excellent protein source. Avoid raw or undercooked preparations.
Written by Ash K · Last updated: February 2026 · Sources cited below
The Short Answer
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Key Takeaway: According to FDA guidelines, prawns (large shrimp) are classified as a "best choice" seafood during pregnancy — very low mercury, high protein, excellent iodine and selenium. Cook to 145°F until opaque. Avoid raw preparations.
Prawns are a dietary staple in seafood-loving cultures worldwide—from Southeast Asian cuisines to Mediterranean regions—where they're eaten throughout pregnancy without concern. Modern evidence confirms this tradition: cooked prawns are safe, low in mercury, and provide exceptional protein (24g per 3-ounce serving), selenium, and omega-3s during pregnancy.
Cook them to 145°F internal temperature (they'll turn opaque and firm), and they present no foodborne pathogen risk. ACOG explicitly recommends cooked shrimp and prawns as safe seafood, suggesting 2-3 servings of low-mercury seafood weekly. The only concern is raw or undercooked preparations like ceviche or sashimi.
When properly cooked, prawns are an excellent choice for meeting pregnancy's increased protein demands.
Why Prawns Matter
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Note: Prawns and shrimp are the same biological family — the distinction is primarily size and regional naming convention. According to FDA mercury testing, both average under 0.01 ppm mercury, making them among the safest seafood choices during pregnancy. During Pregnancy
Prawns are a lean protein source, providing approximately 24g of protein per 3-ounce (85g) cooked serving, with only 1–2g of fat. Protein requirements increase during pregnancy to 1.1g per kilogram of body weight (approximately 25g additional daily beyond non-pregnancy needs).
This increased protein supports the expansion of maternal blood volume, placental development, and fetal tissue growth. A single serving of cooked prawns provides nearly 100% of the daily additional protein requirement for most pregnant individuals.
Prawns are also an excellent source of selenium, a trace mineral that supports thyroid function and antioxidant defense. Selenium deficiency during pregnancy has been linked to increased miscarriage risk and impaired fetal development. A 3-ounce serving of cooked prawns provides approximately 48% of the daily selenium requirement.
Mercury Content The FDA and ACOG categorize seafood by mercury content. Prawns fall into the lowest-mercury category, with an average mercury level of 0.05 parts per million (ppm)—comparable to salmon (0.05 ppm) and lower than canned light tuna (0.12 ppm).
High-mercury fish such as shark, swordfish, and king mackerel contain 0.7–2.4 ppm and must be avoided during pregnancy. Prawns can be consumed 2–3 times weekly without exceeding mercury exposure limits established by the EPA and ACOG.
Omega-3 Fatty Acids Prawns contain approximately 300–400mg of omega-3 fatty acids per 3-ounce serving, including EPA and DHA, which are critical for fetal brain development and maternal cardiovascular health. While prawns contain less omega-3 than fatty fish (salmon, sardines), they contribute meaningfully to meeting the recommended intake of 200–300mg of DHA daily during pregnancy.
Nutrient Density Beyond protein, selenium, and omega-3s, prawns provide B vitamins (B12, B6, niacin), iron, zinc, and phosphorus—all nutrients essential for fetal development and maternal health. The calorie density is low (approximately 99 calories per 3-ounce serving of cooked prawns), making them an efficient nutrient source for weight management during pregnancy.
Prawn Preparations — Generally Safe vs Avoid (per FDA)
How to Safely Prepare
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Warning: According to FDA food safety guidelines, raw prawns (prawn cocktail with raw prawns, prawn sashimi, ceviche) should be avoided during pregnancy. All prawns should be cooked until the flesh is opaque and firm. Pre-cooked prawns from the store are generally considered safe if properly refrigerated. and Eat Prawns
Cooking Temperature and Method Prawns must be cooked to an internal temperature of 145°F (63°C). At this temperature, proteins denature and any bacteria or parasites are eliminated.
To determine doneness without a thermometer:
- Visual indicator: Cooked prawns turn from translucent gray to opaque pink and white, with the flesh becoming firm
- Touch test: Cooked prawns feel firm and no longer slimy; they break easily with a fork
- Time guide: Prawns of medium size (51–60 per pound) require 3–4 minutes of high-heat cooking (boiling, grilling, or sautéing)
Cooking methods include:
- Boiling: 4–5 minutes in salted water until opaque
- Grilling: 3–4 minutes per side over high heat
- Sautéing: 2–3 minutes per side in a hot pan with oil or butter
- Baking: 8–10 minutes at 400°F (204°C) on a rimmed sheet
- Steaming: 5–7 minutes over boiling water
Avoid Raw or Undercooked Preparations The following preparations are unsafe during pregnancy:
- Ceviche: Raw prawns "cooked" in citrus juice (acid does not eliminate pathogens)
- Sashimi or sushi: Raw prawns or shrimp
- Lightly seared: Prawns with a raw or translucent center
- Ceviches and raw seafood bowls: Even with high-acid marinades
- Poke bowls: If prawns are raw
- Cold salads with raw prawns: Some "seafood cocktail" dishes use raw or barely cooked prawns
When ordering at restaurants, confirm that prawns are "fully cooked" or "cooked through" if there is any doubt about preparation.
Storage and Handling
- Raw prawns: Store in the coldest part of the refrigerator (35–40°F) for no more than 1–2 days. Alternatively, freeze for up to 3 months
- Cooked prawns: Refrigerate for 3–4 days or freeze for up to 3 months
- Thawing: Thaw frozen prawns in the refrigerator overnight or under cold running water (do not use warm water, which promotes bacterial growth)
- Cross-contamination: Use separate cutting boards and utensils for raw seafood to prevent contamination of other foods
Sourcing and Quality
- Purchase prawns from reputable seafood counters or grocery stores with high turnover
- Fresh prawns should smell like seawater, not "fishy" (a strong fishy smell indicates aging)
- Frozen prawns (frozen immediately after harvest) are often fresher than "fresh" prawns that have been stored for days
- When purchasing from restaurants or takeout, ensure the establishment has visible food safety certifications
Mercury Levels — Best to Worst Fish for Pregnancy
Nutritional Benefits
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Note: A 3oz serving of cooked prawns provides 20g protein, 35μg iodine, and 40μg selenium per USDA data — with only 84 calories. Prawns are among the most protein-dense, calorie-efficient foods available during pregnancy. and Comparison
| Nutrient | Cooked Prawns (3 oz) | Daily Need (Pregnancy) | % of Daily Need |
|---|---|---|---|
| Protein | 24g | 71g (avg 154 lb woman) | 34% |
| Selenium | 48mcg | 60mcg | 80% |
| Omega-3 (EPA+DHA) | 350mg | 200–300mg | 117–175% |
| Vitamin B12 | 1.3mcg | 2.6mcg | 50% |
| Iron | 0.27mg | 27mg | 1% |
| Zinc | 1.4mg | 11mg | 13% |
| Phosphorus | 200mg | 1000mg | 20% |
| Mercury | 0.05ppm | <0.1ppm safe | Safe |
Comparable Protein Sources
- Salmon (3 oz, cooked): 25g protein, higher omega-3, same mercury safety
- Canned tuna (light, 3 oz): 22g protein, higher mercury (0.12 ppm), more accessible
- Chicken breast (3 oz, cooked): 26g protein, no omega-3, no mercury risk
- Beef sirloin (3 oz, cooked): 26g protein, higher saturated fat
- Cottage cheese (1/2 cup): 14g protein, excellent calcium, no mercury risk
If prawns are expensive or unavailable in your area, cooked salmon, chicken, or beans provide comparable nutritional value with different nutrient profiles.
Trimester-Specific Considerations
First Trimester (Weeks 1–13) Nausea may affect seafood tolerance. If prawns appeal to you and don't trigger nausea, they are safe and excellent protein sources during organ formation. Some pregnant individuals experience food aversions to seafood in this trimester; if so, consider other protein sources until tolerance improves.
Second Trimester (Weeks 14–27) Fetal growth accelerates, and protein needs increase. Prawns are an efficient way to meet protein goals, particularly if chicken or beef feel monotonous. The selenium in prawns also supports thyroid function, which is critical during this period. Aim for 2–3 servings of low-mercury seafood (including prawns) weekly.
Third Trimester (Weeks 28–40) Protein needs remain elevated for fetal growth and maternal blood volume expansion. Prawns continue to be an excellent choice. Some pregnant individuals experience heartburn or digestive discomfort; if high-fat or heavily spiced prawn dishes trigger this, simpler preparations (grilled, boiled, or steamed) are better tolerated.
FAQ
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Bottom Line: Prawns are generally considered one of the safest seafood choices during pregnancy per FDA classification. Very low mercury, high protein, excellent iodine. Cook to 145°F and enjoy 2-3 servings per week. Avoid all raw preparations.
Q: Are frozen prawns as safe as fresh prawns? A: Yes. Freezing is a preservation method that stops bacterial growth. Frozen prawns are often fresher than "fresh" prawns because they are frozen immediately after harvest. Thaw frozen prawns in the refrigerator and cook within 24 hours of thawing.
Q: Can I eat prawns from the grocery store salad bar? A: Only if they are kept at a safe temperature (below 40°F for cold prawns) and visible signs indicate they are fully cooked. Grocery store seafood bars vary in safety practices. When in doubt, purchase raw or frozen prawns and cook them at home to ensure proper temperature.
Q: What is the difference between prawns and shrimp? A: Technically, prawns and shrimp are different species (prawns have three pairs of walking legs; shrimp have two). However, the terms are used interchangeably in most markets, and the safety and nutritional profile are identical. Both are safe when cooked to 145°F.
Q: Are shrimp supplements or shrimp oil safe during pregnancy? A: Shrimp-derived omega-3 supplements are not standard. Shrimp oil supplements are not commonly available. If you want omega-3 supplementation, fish oil or algae-based DHA supplements (200–300mg daily) are established options. Discuss supplementation with your healthcare provider.
Q: Can I eat tempura shrimp or fried shrimp? A: Yes. Deep-fried shrimp reaches an internal temperature well above 145°F, so pathogens are eliminated. However, fried preparations are high in calories and saturated fat. Consuming fried shrimp occasionally (1–2 times weekly) as part of a balanced diet is fine. Regular consumption is best limited.
Q: Is there any risk of allergy to prawns during pregnancy? A: Shellfish allergies are common and unrelated to pregnancy. If you have no history of shellfish allergy, you can safely eat prawns. If you have a known allergy, avoid all shellfish. Pregnancy does not increase shellfish allergy risk in non-allergic individuals.
Related Pregnancy Resources
Check more foods with our Pregnancy Safe Food Checker. Track healthy weight gain with our Pregnancy Weight Gain Calculator. Read our complete Pregnancy Nutrition Guide.
Sources
- ACOG (American College of Obstetricians and Gynecologists). (2023). Nutrition During Pregnancy and Lactation: Seafood Safety. Committee Opinion 648.
- FDA and EPA (U.S. Environmental Protection Agency). (2023). Fish and Shellfish: Mercury Levels and Pregnancy. Advice About Eating Fish During Pregnancy. Retrieved from https://www.fda.gov/food/metals-and-your-food
- CDC (Centers for Disease Control and Prevention). (2023). Vibrio and Raw Seafood: Foodborne Illness Risk. Retrieved from https://www.cdc.gov/vibrio
- USDA. (2023). Safe Minimum Internal Temperature Guide. Food Safety and Inspection Service.
Read Next: Pregnancy Safe Food Checker | Pregnancy Nutrition Guide | Can I Eat Salmon During Pregnancy?