Lobster is a large crustacean with sweet, firm meat in the tail and claws, served boiled, grilled or in a buttery roll. Fully cooked, it is safe in pregnancy and an excellent source of protein, zinc and B12.
Why it's good in pregnancy
A 100 g portion of lobster gives around 19 g of lean protein, a good amount of zinc for your baby's cell growth and immune system, vitamin B12 for the nervous system, and useful copper and selenium. It is low in mercury and low in fat, so it is a nutritious treat rather than an indulgence.
Key nutrients
ProteinLobster is almost pure lean protein, supplying the building blocks for your baby's tissues.
ZincShellfish are among the best zinc sources, supporting cell division and your immune system.
B VitaminsLobster is rich in vitamin B12, which your baby's nervous system and your red blood cells rely on.
MagnesiumA portion contributes a modest amount of magnesium, which helps muscles and nerves work smoothly.
Serving ideas
Grilled lobster tail with garlic butter and greens
Lobster linguine with cherry tomatoes
A lobster roll in a toasted brioche bun
Lobster bisque heated until steaming
Cold cooked lobster with lemon, eaten the day it is cooked
Safety
Cooked lobster is safe; cook until the shell is red and the flesh opaque.Skip raw or lightly cooked shellfish, including lobster sashimi or ceviche.
Cook live or raw lobster until the shell turns bright red and the meat is opaque white, about 8 minutes per 500 g in boiling water, or to 63°C (145°F) in the thickest part of the tail. Buy pre-cooked lobster from a chilled counter you trust and eat it the same day; it is a ready-to-eat shellfish, so if you are unsure, heat it through in a sauce or under the grill. Avoid lobster in raw preparations such as ceviche or sashimi, and eat lobster rolls and salads freshly made. Shellfish allergy can appear for the first time in pregnancy, so stop if you notice tingling or itching.
Common questions
Can I eat lobster while pregnant?Yes — thoroughly cooked lobster is safe and low in mercury; only raw or lightly cooked shellfish needs avoiding.
Is lobster high in mercury?No, lobster is low in mercury at around 0.1 mg per kg, well below tuna and nowhere near swordfish.
Can I eat cold lobster from the counter in pregnancy?Freshly cooked, properly chilled lobster eaten the same day is fine; if you are unsure how long it has been sitting, heat it through first.
Did you know?
Lobster is lower in mercury than most tuna, with around 0.1 mg per kg.
The red colour of a cooked lobster comes from astaxanthin, a pigment hidden by proteins until heat breaks them apart.
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