Quick summary
While lobster can be safe to eat in moderation during pregnancy, there are some concerns to be aware of. The high mercury levels in lobster mean that pregnant women should limit their intake to a few servings per month. Lobster is also high in cholesterol, so it’s best not to overindulge. As long as lobster is cooked thoroughly and consumed occasionally in reasonable portions, having some lobster in the first trimester is likely fine.
Is lobster safe in pregnancy?
Lobster is not strictly off-limits for pregnant women. However, there are some important factors to consider when deciding whether to eat lobster during pregnancy:
- Mercury levels – Lobster contains higher mercury levels than many other seafood options. Consuming too much mercury during pregnancy can negatively impact fetal neurological development. The FDA recommends pregnant women limit lobster intake to 2-3 servings per month to avoid excessive mercury exposure.
- Foodborne illness risk – Like all seafood, raw or undercooked lobster comes with an increased risk of foodborne illness. Lobster should be thoroughly cooked to an internal temperature of 145°F to kill any potential bacteria or parasites.
- Cholesterol content – Lobster is high in cholesterol, providing over 100mg per 3 ounce serving. While cholesterol intake doesn’t need to be as severely restricted during pregnancy as once thought, it’s still smart not to overdo high-cholesterol foods.
- Allergic reactions – Some women discover new food allergies during pregnancy, including shellfish allergies. If you have never eaten lobster before, it’s wise to be extra careful about potential allergic reactions.
Overall, incorporating some lobster into a balanced pregnancy diet is likely fine. But it’s best to limit your intake and take precautions around undercooking and potential allergies.
Benefits of eating lobster while pregnant
Despite some cautions around lobster in pregnancy, it does offer some valuable nutritional benefits:
- Protein – A 3 ounce serving of lobster contains about 20 grams of protein. Protein is vital for pregnant women and the developing fetus.
- Vitamin B12 – Lobster provides over double the RDI for vitamin B12 per serving. Vitamin B12 supports fetal brain and nervous system development.
- Zinc – Lobster is high in zinc, which is important for immune health in pregnancy. Zinc also aids fetal growth and development.
- Selenium – This essential mineral supports a healthy pregnancy and is found in good amounts in lobster.
- Choline – Lobster contains some choline, a nutrient involved in brain development that many pregnant women don’t get enough of.
Eating some lobster can be a smart way for pregnant women to obtain beneficial nutrients for pregnancy that support maternal and fetal health.
Is lobster safe in the first trimester?
There are no specific reasons to avoid lobster in just the first trimester. The same general precautions apply throughout pregnancy:
- Limit intake to 2-3 servings per month to minimize mercury exposure risk.
- Cook lobster thoroughly to at least 145°F.
- Avoid if you have a seafood allergy.
- Restrict portion sizes and avoid indulging in lobster multiple times a week.
Consuming some lobster in moderation can be safe in the first trimester as long as you take sensible precautions. Pay attention to your body and discontinue if you experience any illness or allergic reaction.
First trimester diet considerations
Here are some additional first trimester diet tips in relation to eating lobster:
- Focus first trimester diet on wholesome, nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, dairy and healthy fats.
- Stay hydrated by drinking plenty of water and milk.
- Take a prenatal vitamin to help meet increased nutrient needs.
- Limit caffeine intake to 200mg or less per day.
- Avoid raw seafood, undercooked meat and unpasteurized products.
- Steer clear of alcohol, smoking and recreational drugs.
- Be mindful of food safety, like refrigerating promptly and reheating leftovers thoroughly.
While lobster can be part of a healthy first trimester diet, focus on building balanced nutrition from a variety of food sources.
Lobster nutrition facts
Here is the full nutritional profile of lobster, according to the USDA:
Cooked lobster (3 ounces)
- Calories: 89
- Protein: 19.6g
- Fat: 0.6g
- Carbohydrates: 1.4g
- Fiber: 0g
- Sugar: 0g
- Calcium: 50mg (5% DV)
- Iron: 0.5mg (3% DV)
- Magnesium: 34mg (9% DV)
- Phosphorus: 180mg (18% DV)
- Potassium: 292mg (6% DV)
- Sodium:574mg (25% DV)
- Zinc: 2mg (18% DV)
- Copper: 0.2mg (22% DV)
- Manganese: 0.1mg (5% DV)
- Selenium: 44.5mcg (80% DV)
- Vitamin A: 17IU (1% DV)
- Vitamin B12: 3.4mcg (142% DV)
- Cholesterol: 54mg (18% DV)
- Omega-3 fatty acids: 0.2g
- Omega-6 fatty acids: 0.1g
Lobster is high in protein, vitamin B12, selenium and zinc. It provides some calcium, magnesium, copper and other vitamins and minerals. However, it’s also high in sodium and cholesterol.
Lobster mercury levels
Here are the average mercury levels found in lobster, according to testing:
- Mercury in cooked lobster: 0.08 ppm
- Mercury in canned lobster: 0.065 ppm
For comparison, the EPA sets a maximum mercury level of 0.3 ppm for seafood. So lobster mercury levels are considered relatively low to moderate.
However, mercury can accumulate in the body over time. And unborn babies are especially susceptible to the toxic effects. That’s why pregnant women should limit higher-mercury seafood like lobster to just a few servings per month.
Mercury risks in pregnancy
High mercury exposure during pregnancy is associated with:
- Impaired cognitive development
- Learning disabilities
- Memory problems
- Motor skill issues
- Potential structural brain changes
- Delayed language acquisition
To minimize risks, avoid frequent consumption of high-mercury seafood. Stick to the recommended 2-3 servings monthly limit for lobster and select plenty of lower-mercury options like salmon, shrimp and cod.
Tips for eating lobster while pregnant
Here are some tips for safely enjoying lobster as part of a healthy pregnancy diet:
- Opt for Atlantic lobster over spiny lobster, which is higher in mercury.
- Limit intake to 2-3 modest 3 ounce servings per month.
- Choose tails or meat over whole lobster, which may contain tomalley (liver), a source of excess vitamin A.
- Look for sustainably caught lobster brands when possible.
- Steam, boil or bake thoroughly until opaque and cooked through.
- Avoid raw or undercooked lobster.
- Refrigerate leftovers within 2 hours and reheat to 165°F.
- Pair with vegetable sides over starchy ones.
- Watch portion sizes and avoid lobster-heavy restaurant meals.
Being mindful of guidelines, proper cooking and moderation can help pregnant women safely enjoy lobster.
Healthy ways to eat lobster while pregnant
Here are some nutritious recipe ideas for eating lobster during pregnancy:
Baked lemon lobster tails
Baste lobster tails with lemon butter and bake until opaque. Serve with roasted asparagus and quinoa.
Lobster tacos
Fill corn tortillas with lobster chunks tossed in lime juice. Top with shredded cabbage, diced avocado and cilantro.
Lobster salad
Combine lobster meat with diced celery, lemon juice and a bit of mayo. Enjoy in lettuce wraps or over greens.
Lobster & shrimp skewers
Alternate shrimp and lobster on skewers, brush with olive oil and grill. Pair with mixed herb quinoa.
Lobster avocado toast
Top whole grain toast with mashed avocado, lobster chunks, lemon juice and red pepper flakes.
Try incorporating lobster into various healthy recipes focused on whole foods. Steer clear of heavy creams, rich sauces and fried preparations.
FAQs
Can I eat lobster every day while pregnant?
No, eating lobster daily during pregnancy is not recommended. The high mercury content means lobster intake should be limited to just 2-3 modest servings per month. Daily lobster consumption may expose you and your baby to excessive mercury.
Why is lobster unhealthy during pregnancy?
Lobster is not intrinsically unhealthy. However, it contains high levels of mercury that can be harmful in excess. Lobster is also relatively high in cholesterol. Consuming large amounts frequently is not ideal in pregnancy due to these factors.
Is lobster a high mercury fish?
Yes, lobster is considered a high mercury seafood. It contains moderate mercury levels around 0.08 ppm, while seafood with over 0.1 ppm is defined as high mercury. Pregnant women should moderate lobster intake to reduce mercury exposure risk.
Can I eat cold lobster salad while pregnant?
Only if the lobster was previously cooked. Cold lobster salad made from pre-cooked lobster meat is safe in pregnancy. But eating salad with raw, uncooked lobster would pose a significant foodborne illness risk.
Does cooking lobster reduce mercury levels?
No, cooking does not destroy or remove mercury. The mercury in seafood like lobster is generally confined to the muscle tissue. Cooking lobster destroys potential bacteria and parasites, but has no effect on mercury content.
The bottom line
Enjoying some lobster here and there during pregnancy is likely fine. But limit your intake, take precautions around undercooking and foodborne illness, and avoid daily consumption due to the mercury content. Pair lobster with plenty of fruits, veggies and other healthy foods for a balanced diet that optimizes maternal and fetal nutrition.
