Can Pregnant Women Eat Scallops?

by Nikolai Nikitenko October 20, 2017

Can Pregnant Women Eat Scallops? A Complete Safety Guide

Sea scallops are a delicious, nutritious seafood that many pregnant women wonder about. The good news: yes, scallops are safe to eat during pregnancy — they are low in mercury, high in protein, and packed with nutrients that support fetal development. The key is proper preparation and cooking.

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What Health Authorities Say About Seafood During Pregnancy

The American Pregnancy Association (APA) and the FDA both recommend that pregnant and nursing mothers consume seafood regularly — 2 to 3 servings per week of low-mercury fish and shellfish. Seafood provides protein, calcium, iron, omega-3 fatty acids (particularly DHA, which is critical for fetal brain and eye development), and vitamins that support both maternal and fetal health.

The FDA and EPA caution against high-mercury seafood during pregnancy, including king mackerel, shark, swordfish, tilefish, orange roughy, bigeye tuna, and marlin. Scallops are not on this list. The FDA classifies scallops as a "Best Choice" for pregnant women — meaning they can safely eat 2 to 3 servings (8–12 oz) per week.

How Nutritious Are Scallops for Pregnant Women?

Scallops are exceptionally well-suited to pregnancy nutrition. Per 3 oz (85g) cooked serving:

Protein (17g): Supports fetal muscle development and maternal tissue repair
Vitamin B12: Nearly the full daily requirement; essential for fetal nervous system development and prevention of neural tube defects
Zinc: Reduces the risk of low birth weight; supports healthy cell growth and immune function in both mother and baby
Magnesium: Supports bone development; helps maintain normal blood pressure; reduces risk of preterm labor
Calcium: Supports fetal bone and teeth development
Phosphorus: Works with calcium for bone formation; supports kidney function
Potassium: Maintains normal blood pressure; supports healthy heart rhythm
Omega-3 fatty acids (DHA): Critical for fetal brain and eye development; supports maternal mood and reduces risk of postpartum depression
Vitamin C and A: Support fetal eyesight, skin, and immune development
Low in fat and calories: 95 kcal and 0.7g fat per 3 oz — an excellent lean protein source for weight management during pregnancy
Low in mercury: FDA "Best Choice" classification — safe for 2–3 servings per week during pregnancy

7 Safety Tips for Eating Scallops During Pregnancy

1. Buy Dry-Pack Scallops

Scallops in the US are sold either dry-packed or wet-packed. Dry-pack scallops are the better choice — they contain no added chemicals or preservatives and have a cleaner flavor. Wet-pack scallops are treated with sodium tripolyphosphate (STP), a preservative that causes them to absorb water, making them heavier and diluting their flavor. When selecting scallops, look for firm flesh with a solid white or slightly ivory color. Avoid scallops that appear shredded, excessively dry, or sitting in a milky white liquid (a sign of STP treatment).

2. Clean and Prepare Properly

Scallops are among the easiest shellfish to clean. Rinse under cold running water and pat completely dry with paper towels before cooking. Remove the small, tough side muscle (the rectangular tag attached to the side of the scallop) if present — it is edible but chewy. For best quality, cook scallops the day you buy them or within 1–2 days if refrigerated on ice.

3. Never Eat Raw Scallops During Pregnancy

Raw scallops carry a risk of harmful bacteria (Vibrio, Listeria) and parasites that can cause serious illness — and the consequences are more severe during pregnancy because the immune system is naturally suppressed. The FDA explicitly advises pregnant women to avoid raw or undercooked shellfish. This means no scallop sashimi, crudo, or ceviche during pregnancy. All scallops must be fully cooked to an internal temperature of 145°F.

4. Cook Scallops to 145°F Internal Temperature

The FDA recommends cooking all shellfish to an internal temperature of 145°F during pregnancy. This is the critical safety threshold — not a specific cooking method. Pan-searing is safe during pregnancy as long as the scallops reach 145°F throughout — not just on the surface. At 145°F, the scallop will be fully opaque (not translucent in the center) and firm throughout. Use an instant-read thermometer to confirm doneness rather than relying on appearance alone. For pan-searing, cook approximately 2 minutes per side over medium-high heat for a 1-inch scallop, then verify with a thermometer. Baking (400°F for 15–20 minutes) and grilling (3–4 minutes per side) are also excellent, fully-cooked options.

5. Limit to 2–3 Servings Per Week

The FDA recommends pregnant women eat 8–12 oz (2–3 servings) of low-mercury seafood per week — and scallops count toward this total. One serving is approximately 3.5–4 oz (100g). Eating within this range provides the nutritional benefits of seafood without any risk of mercury accumulation. Do not exceed 12 oz per week of any single seafood species.

6. Buy Fresh or Properly Frozen Scallops

Purchase scallops from a reputable seafood source. Fresh scallops should smell clean and oceanic — not ammonia-like or strongly "fishy." Properly frozen scallops (flash-frozen at peak freshness) are an excellent alternative to fresh and retain full nutritional value. Avoid scallops that have been sitting in a display case at room temperature or that show signs of freezer burn (white, dry patches on the surface).

7. Check for Shellfish Allergies

If you have previously experienced an allergic reaction to other shellfish — oysters, shrimp, mussels, clams, or crab — you may also be allergic to scallops. Shellfish allergies are among the most common food allergies and can be severe. If you are unsure whether you are allergic to scallops, consult your OB/GYN or allergist before eating them during pregnancy. An allergy test can confirm sensitivity. Symptoms of shellfish allergy include hives, swelling, vomiting, difficulty breathing, and anaphylaxis — seek emergency care immediately if these occur.

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FAQs: Scallops During Pregnancy

Q1: Are scallops safe to eat during pregnancy?

Yes — scallops are safe during pregnancy when fully cooked to 145°F internal temperature. The FDA classifies scallops as a "Best Choice" for pregnant women — meaning they can safely eat 2 to 3 servings (8–12 oz) per week. Scallops are low in mercury, high in protein, and rich in nutrients critical for fetal development (DHA, B12, zinc, magnesium). The only absolute rule: no raw scallops during pregnancy (no sashimi, crudo, or ceviche).

Q2: How much mercury do scallops contain?

Scallops are among the lowest-mercury shellfish available. The FDA reports an average mercury level of approximately 0.003 ppm in scallops — one of the lowest of any seafood. For comparison, high-mercury fish like swordfish average 0.995 ppm and king mackerel average 0.730 ppm. The FDA's "Best Choice" classification for scallops means pregnant women can safely eat 2–3 servings per week without any mercury concern. Scallops are far safer than most fish from a mercury perspective.

Q3: Can I eat pan-seared scallops during pregnancy?

Yes — pan-seared scallops are safe during pregnancy as long as they are cooked to an internal temperature of 145°F throughout. The key is ensuring the center is fully opaque (not translucent) and the internal temperature is confirmed with an instant-read thermometer. Cook approximately 2 minutes per side over medium-high heat for a 1-inch scallop, then check the temperature. Restaurant pan-seared scallops that are left translucent in the center (a common fine dining presentation) are not safe during pregnancy — request that your scallops be fully cooked when dining out.

Q4: What nutrients in scallops are most important during pregnancy?

The most pregnancy-relevant nutrients in scallops: DHA (omega-3): Critical for fetal brain and eye development; the most important nutrient for fetal neurological development. Vitamin B12: Essential for fetal nervous system development; B12 deficiency during pregnancy is associated with neural tube defects. Zinc: Reduces risk of low birth weight; supports healthy cell growth and immune function. Magnesium: Supports bone development; helps prevent preterm labor; maintains normal blood pressure. Protein (17g per 3 oz): Supports fetal muscle development and maternal tissue repair. All of these are provided in meaningful quantities by a single serving of scallops.

Q5: What is the difference between dry-pack and wet-pack scallops, and which is safer during pregnancy?

Dry-pack scallops contain no additives — they are the natural scallop with nothing added. Wet-pack scallops are treated with sodium tripolyphosphate (STP), a preservative that causes them to absorb water (increasing their weight by 20–30%) and giving them a bright white color. STP is FDA-approved and not harmful, but wet-pack scallops have a diluted flavor and release water when cooked (making browning impossible). For pregnancy: both are safe when fully cooked to 145°F. Dry-pack is preferred for flavor, nutrition density (not diluted with water), and cooking performance. Look for "dry" or "chemical-free" on the label, or buy from a reputable seafood source like Global Seafoods.

Q6: What are the safest ways to cook scallops during pregnancy?

Any cooking method that brings the internal temperature to 145°F is safe during pregnancy: Baking (400°F; 15–20 minutes): The most foolproof method — even heat throughout; easy to verify doneness. Grilling (medium-high heat; 3–4 minutes per side): Excellent flavor; use a thermometer to confirm 145°F. Pan-searing (medium-high heat; 2 minutes per side): Safe when cooked to 145°F throughout — the center must be fully opaque, not translucent. Steaming (5–8 minutes): Gentle and moist; easy to achieve full doneness. In pasta, soup, or chowder: Excellent — the liquid environment ensures even, thorough cooking. Never safe during pregnancy: Raw (sashimi, crudo, ceviche) or undercooked scallops with a translucent center.