Can You Eat Lobster During Pregnancy?
Yes, you can safely eat lobster during pregnancy as part of the recommended 8-12 ounces of low-mercury seafood per week, but it must be thoroughly cooked to an internal temperature of 145°F to prevent foodborne illness. 1
Why Lobster Is Safe During Pregnancy
Lobster falls into the category of low-mercury seafood that provides important nutrients for fetal development, including:
Iodine: Seafood including lobster provides essential iodine (average 92 µg/100g in shellfish like prawns and crab), which contributes significantly to dietary iodine intake during pregnancy (24% of total intake). 2
Omega-3 fatty acids, protein, and micronutrients: These support fetal brain and retinal development, making seafood consumption important during pregnancy. 2, 3
Low mercury content: Unlike high-mercury fish (shark, swordfish, king mackerel, tilefish), lobster does not need to be avoided completely. 1, 4
Critical Safety Requirements
You must only eat fully cooked lobster during pregnancy. Raw or undercooked shellfish pose serious risks:
Avoid all raw shellfish due to harmful bacteria and risk of food poisoning that can harm both mother and fetus. 2
Cook lobster thoroughly until it reaches an internal temperature of 145°F, with meat that is opaque and firm. 1
The cooking process is essential—even though boiling lobster can reduce iodine content by approximately 58%, the safety benefits of thorough cooking outweigh this nutrient loss. 2
Recommended Consumption Pattern
Include lobster as part of your weekly 8-12 ounces (2-3 servings) of low-mercury seafood:
Total seafood intake should be 8-12 ounces per week from low-mercury options. 1, 5
Vary your seafood choices among low-mercury options (salmon, sardines, canned light tuna, pollock, catfish, shrimp, crab, lobster) to minimize exposure to any single contaminant. 6, 5
At least two portions of fish per week are recommended during pregnancy, with one being oily fish for omega-3 content. 2
Fish to Completely Avoid
While lobster is safe, you must completely avoid these high-mercury fish during pregnancy:
Shark, swordfish, king mackerel, and tilefish contain dangerous mercury levels that can damage the developing fetal nervous system. 1, 4
Limit white (albacore) tuna to no more than 6 ounces per week due to moderate mercury content. 1, 5
Common Pitfalls to Avoid
Do not confuse lobster with high-mercury fish—the distinction between low-mercury shellfish like lobster and high-mercury predatory fish is critical. 6, 5
Do not eat lobster raw or undercooked at restaurants or sushi establishments, as this creates risk of listeriosis and other foodborne illnesses that are particularly dangerous during pregnancy. 1
Be aware that restaurant preparation matters—always verify your lobster is fully cooked, not just warmed, and avoid dishes where the cooking status is unclear. 7