Lobster During Pregnancy: How Much, How to Cook It, and Lobster Rolls

The short answer: Yes, you can eat lobster while pregnant when it is fully cooked. American and spiny lobster are on the FDA's Best Choices list for mercury, and FDA's pregnancy advice is 2 to 3 servings a week from that list, with one serving equal to 4 ounces. Raw or undercooked shellfish is on CDC's riskier list.

How much lobster can I eat while pregnant?

FDA does not set a separate lobster limit. Lobster counts toward the same 2 to 3 servings a week (4 ounces each) as other Best Choices such as salmon, shrimp, and crab. A lobster tail one night and a salmon fillet another night would be two servings for the week.

How do I know lobster is cooked?

The FDA's seafood advice for moms-to-be says the flesh of cooked lobster should be opaque (milky white). FDA's seafood handling page adds that cooked shrimp, scallops, crab, and lobster flesh becomes firm, pearly, and opaque. CDC's chart describes cooked shellfish the same way: pearly or white, and opaque. Boiled, steamed, grilled, and baked lobster all work once the meat reaches that point.

Are lobster rolls safe during pregnancy?

A lobster roll made with fully cooked lobster fits the cooked-shellfish guidance, even served cold, if the meat was cooked first and kept refrigerated. FDA says not to leave seafood out of the refrigerator for more than 2 hours (1 hour above 90°F). For the mayonnaise, FDA notes that commercial mayonnaise contains pasteurized eggs; a house-made mayo is the one to ask about. See our mayonnaise guide. A warm, butter-style roll avoids the question.

Can you eat raw lobster or lobster sashimi?

No. CDC lists raw or undercooked fish or shellfish, including sashimi, sushi, and ceviche, as riskier choices during pregnancy, and FDA says moms-to-be should avoid raw or undercooked shellfish. Choose lobster that is cooked until opaque.

What about crab and crab legs?

Crab is also an FDA Best Choice and follows the same rules: cook until the flesh is pearly or white and opaque, and count it toward the same weekly servings. Our shrimp guide has a crab section, including crab legs and crab cakes.

What nutrients does lobster provide?

PregNut's historical USDA-based data lists cooked northern lobster at 19 g protein, 1.43 mcg vitamin B12, and 80.9 mg choline per 100 g. FDA lists omega-3 fats, iron, iodine, and choline among the nutrients fish provide during pregnancy, and its fish chart includes lobster. Lobster has less DHA than salmon in PregNut's data, so see our salmon guide if DHA is your goal.

Common questions

Can I eat lobster in the first trimester?

Yes. FDA's fish advice applies to the whole pregnancy and does not set different amounts by trimester.

How fresh does lobster need to be?

FDA says live lobsters should show some leg movement, and that they spoil rapidly after death, so only live lobsters should be selected and prepared. Cooked lobster from a store should be kept cold until you eat it.

What if I ate undercooked lobster while pregnant?

Tell your prenatal care team what you ate and when. The CDC says pregnant women should see a doctor if they have a fever and other flu-like symptoms.

Related: lower-mercury fish and oysters: raw vs cooked.

Sources: FDA advice about eating fish, FDA meat, poultry and seafood for moms-to-be, FDA selecting and serving seafood safely, CDC safer food choices for pregnant women, FDA dairy and eggs for moms-to-be, and CDC food-poisoning symptoms. This guide is educational and does not replace prenatal care.