Mussels are a shellfish rich in iron, calcium, and protein, offering strong nutritional value during pregnancy when fully cooked. Proper preparation is key to enjoying them safely.
Why it's good in pregnancy
Mussels provide iron and calcium to support your increased blood volume and your baby's bone development. Their protein and zinc content contribute to tissue growth and immune function, while healthy fats round out their nutritional profile.
Key nutrients
IronSupports increased blood volume during pregnancy.
CalciumSupports your baby's developing bones and teeth.
ProteinSupports your baby's tissue growth and development.
ZincSupports immune function and cell growth.
Healthy FatsProvide steady energy and support nutrient absorption.
Serving ideas
Steam mussels in a broth until shells open fully
Add cooked mussels to a seafood pasta
Include in a well-cooked seafood stew
Serve cooked mussels over rice with vegetables
Add to a paella with other fully cooked seafood
Safety
Mussels must be fully cooked until their shells open, as raw or undercooked shellfish can carry bacteria and viruses that pose a higher risk during pregnancy. Discard any mussels that remain closed after cooking, as this can indicate they were not safe to eat. Buy mussels from a reliable source and cook them soon after purchase to reduce any food-safety concerns.
Fully cook until shells open; avoid raw.
Buy live mussels with tightly closed shells, or shells that close when tapped, and store them in the refrigerator, using them within a day or two of purchase. Discard any mussels with cracked shells before cooking. Cook mussels thoroughly until the shells open fully, and discard any that remain closed after cooking. Avoid raw or undercooked mussels entirely during pregnancy, and store leftovers in the refrigerator, eating them within a day.
Common questions
Can I eat mussels during pregnancy?Yes, as long as they are fully cooked until the shells open; raw or undercooked mussels should be avoided.
What if a mussel shell doesn't open after cooking?Discard any mussels that remain closed after cooking, as this may mean they weren't safe to eat.
Are mussels a good source of iron?Yes, mussels are a notably rich source of iron, which is especially helpful during pregnancy when iron needs increase.
Did you know?
Mussels are considered one of the most sustainable seafood choices available.
They are naturally very rich in iron compared to many other protein sources.
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