Cod is safe to eat during pregnancy and is one of the better fish choices you can make. It’s low in mercury, high in protein, and rich in iodine, a nutrient critical for your baby’s brain development. The FDA and EPA classify cod as a “Best Choices” fish for pregnant women, meaning you can safely eat two to three servings per week.
Mercury Levels in Cod
The main concern with any fish during pregnancy is mercury, which can harm a developing nervous system at high levels. Cod scores well here. FDA testing data from 1990 to 2012 found that cod has a mean mercury concentration of just 0.111 parts per million, with a median of 0.066 ppm. For comparison, high-mercury fish like swordfish and king mackerel can exceed 0.7 ppm or more. Some cod samples registered no detectable mercury at all.
One important distinction: “black cod” is not actually cod. It’s sablefish, a completely different species, and it carries significantly more mercury. FDA data shows sablefish averages 0.361 ppm, more than three times the median mercury level of true cod. If you see black cod on a menu, treat it as a separate fish with a higher mercury profile. Standard Atlantic and Pacific cod are the low-mercury options.
How Much Cod You Can Eat Per Week
The FDA and EPA recommend that pregnant and breastfeeding women eat 8 to 12 ounces of low-mercury seafood per week, spread across two to three servings. Since cod falls in the “Best Choices” category, you can eat it at that full frequency. A typical serving is about 4 ounces, roughly the size of the palm of your hand. You don’t need to eat cod exclusively. Mixing it with other low-mercury fish like salmon, tilapia, or shrimp gives you a broader range of nutrients.
Nutritional Benefits for Pregnancy
Cod is a lean white fish packed with protein and very little fat, making it easy to digest even when nausea is an issue. But its standout nutrient for pregnancy is iodine. A three-ounce serving of baked cod delivers about 158 micrograms of iodine, which is more than half the 220 micrograms recommended daily during pregnancy. Iodine is essential for your baby’s developing brain and nervous system. Many pregnant women don’t get enough of it, so cod is one of the most efficient food sources available.
Cod is not a strong source of omega-3 fatty acids, which are important for fetal brain and eye development. A three-ounce serving of Pacific cod provides only about 0.04 grams of DHA. Fatty fish like salmon can deliver ten times that amount. If you’re relying on fish for omega-3s, pairing cod with a fattier fish option during the week is a practical approach.
Avoid Cod Liver and Smoked Cod
While cod fillets are safe, cod liver products are a different story. Canned cod liver in oil often contains high levels of dioxins and PCBs, industrial pollutants that accumulate in the liver of fish. Testing in Europe has found that these contaminants regularly exceed safety limits in cod liver. Even outside of pregnancy, health authorities recommend limiting canned cod liver in oil to no more than once every two months. During pregnancy, it’s best to skip it entirely.
Smoked cod also carries risk. Refrigerated smoked seafood, including smoked cod, is a known source of Listeria, a type of bacteria particularly dangerous during pregnancy. Listeria can cross the placenta and cause serious complications including miscarriage, stillbirth, and infections in newborns. Smoked cod labeled as kippered, smoked, or jerky-style should be avoided unless it’s heated in a cooked dish to an internal temperature of 165°F (74°C).
How to Cook Cod Safely
Raw or undercooked fish can harbor parasites and bacteria, including Listeria, that pose a real threat during pregnancy. Your immune system changes during pregnancy in ways that make you more vulnerable to foodborne illness. The FDA recommends cooking all finfish, including cod, to an internal temperature of 145°F (63°C). At that temperature, the flesh will be opaque and flake easily with a fork.
A food thermometer is the most reliable way to check. Insert it into the thickest part of the fillet. Baking, broiling, pan-searing, and poaching all work well for cod as long as you hit that temperature. Avoid any preparations that leave the center translucent or rare, and steer clear of raw cod in dishes like ceviche or sushi.
Quick Comparison: Cod vs. Other Pregnancy-Safe Fish
- Cod: Very low mercury (0.111 ppm mean), excellent iodine source, low in omega-3s. Best Choices category, 2 to 3 servings per week.
- Salmon: Low mercury, high in DHA omega-3s, moderate iodine. Best Choices category, 2 to 3 servings per week.
- Sablefish (black cod): Moderate mercury (0.361 ppm mean), higher fat content. Good Choices category, limit to 1 serving per week.
- Shrimp: Very low mercury, good protein, lower iodine than cod. Best Choices category, 2 to 3 servings per week.
For the most balanced nutrient profile during pregnancy, rotating between cod and a fattier fish like salmon covers both your iodine and omega-3 needs within the recommended 8 to 12 ounces per week.