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1Scan for outdated or missing drivers - takes under a minute2Repair Windows errors before they cause bigger problems3Fix the driver behind crashes, sound loss and screen glitchesYes—cod can be eaten during pregnancy. The U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) list cod as a “Best Choice,” their lower-mercury category. Pregnant and breastfeeding people are advised to eat 8–12 ounces of a variety of lower-mercury seafood each week, with 4 ounces counted as one serving.
That recommendation is for varied seafood, not cod alone. Cod is optional, and “Best Choice” does not mean mercury-free or automatically safe regardless of its source or preparation.
What the FDA and EPA say about cod
The FDA/EPA fish chart places cod in the Best Choices category. The agencies’ current consumer advice was revised in October 2021. Their chart states: “Cod | Best Choice.” Read the FDA/EPA fish advice.
For people who are pregnant or breastfeeding, the advice is to consume 8–12 ounces per week from a variety of seafood choices lower in mercury. The agencies define one pregnancy serving as 4 ounces, so this usually works out to two or three servings from the Best Choices list.
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| FDA/EPA guidance | What it means for cod |
|---|---|
| Best Choice | Cod is in the agency’s lower-mercury group; it is not mercury-free. |
| Weekly amount | Include cod as part of 8–12 total ounces of varied lower-mercury seafood. |
| Serving size | Count 4 ounces of cod as one serving. |
| Variety | Rotate cod with other Best Choices rather than eating only cod every week. |
How much cod can you eat during pregnancy?
A practical way to follow the recommendation is to eat one 4-ounce cod serving and one or two servings of other lower-mercury fish during the same week. You could also divide the weekly total into three 4-ounce servings, provided the total remains within 8–12 ounces and the fish are from appropriate categories.
- Use the cooked portion on your plate as your serving estimate; a food scale can help when portions are unclear.
- Keep track of all seafood eaten that week, not just cod.
- Check the FDA/EPA chart when choosing less familiar species, because mercury categories differ among fish.
The 8–12-ounce figure is a public-health recommendation, not a requirement to eat cod or any other particular fish. If your obstetric clinician has given you individualized advice, follow that advice.
Why fish is included in pregnancy advice
FDA says fish can provide DHA and EPA omega-3 fats, omega-6 fats, iron, iodine during pregnancy, choline, protein, vitamin B12, vitamin D, and selenium. Those are nutrients associated with fish generally; the cited guidance does not provide cod-specific amounts, so it cannot be used to calculate how much of each nutrient a cod fillet supplies.
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The FDA describes moderate scientific evidence that eating fish during pregnancy can support a baby’s cognitive development. This statement concerns fish intake overall, not a proven cod-specific effect. The agency also says strong evidence supports possible heart-health benefits when fish is part of a healthy eating pattern.
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Best Choices
Cod belongs to this lower-mercury group. Other species in the group can be used to add variety, but always check the current chart for the exact fish name.
Good Choices
The chart’s middle category contains fish that can generally be eaten less frequently than Best Choices under the agency’s advice. Do not assume a fish is equivalent to cod simply because it is sold alongside cod or has a similar appearance.
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Choices to Avoid
The FDA/EPA list includes king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico, and bigeye tuna. These are not substitutions for cod during pregnancy.
Commercial cod versus locally caught fish
General Best Choice guidance does not resolve contamination risks in a particular lake, river, coastal area, or harbor. If cod or another fish was caught by family or friends, check the local or state fish-consumption advisory before eating it.
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When no local advisory is available, the FDA says to eat only one serving of that locally caught fish and no other fish during that week. This rule is separate from the usual 8–12-ounce advice for a variety of lower-mercury seafood.
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Preparation and food-safety precautions
Mercury classification and foodborne-illness safety are different questions. Cod can be a Best Choice and still require careful handling. FDA’s pregnancy food-safety hub links to guidance on foodborne illness and preparation: FDA food-safety information for pregnant women and their unborn babies.
The sources used for this article do not establish a cod-specific cooking temperature or complete storage timetable. Use the FDA’s detailed food-safety instructions for the exact cooking, chilling, thawing, and leftover practices you need rather than relying on a generic temperature claim.
- Buy cod from a reputable retailer and keep it cold on the way home.
- Prevent raw fish and its juices from contacting ready-to-eat foods.
- Follow the product’s storage and cooking directions and refrigerate leftovers promptly according to FDA guidance.
- Ask your clinician about any additional restrictions related to your pregnancy, immune status, or medical history.
Common questions about cod in pregnancy
Is cod completely mercury-free?
No. “Best Choice” means cod is in the FDA/EPA lower-mercury category; it does not mean the fish contains no mercury.
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Can cod make up all 8–12 ounces?
The agencies recommend a variety of lower-mercury seafood. Cod may contribute to the total, but rotating choices better matches the wording of the advice.
Does frozen cod count?
The FDA/EPA category is based on the fish species, not whether a retail fillet is fresh or frozen. Apply the same portion and weekly-total guidance, then follow safe thawing and cooking instructions.
What if I ate more than the recommended amount once?
Do not panic or try to compensate with extreme restrictions. Record what you ate, check the species against the FDA/EPA advice, and contact your prenatal clinician if you are worried or if higher-mercury fish was involved.
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