Can you eat bacalao (salt cod) while pregnant?
Check firstYes, once it is thoroughly cooked. Bacalao is salted cod, a low-mercury fish that is safe in pregnancy when cooked through, but raw salt-cured preparations like esqueixada or crudo-style bacalao should be skipped.
Why
Cod sits on the FDA's Best Choices list for pregnancy because it is low in mercury, so the fish itself is a good pick, up to two or three servings a week. The caution is about preparation: salting and drying do not reliably kill Listeria, and the FDA groups uncooked refrigerated cured and ready-to-eat fish with the foods pregnant women should heat before eating. Soak, rehydrate, and cook bacalao until it flakes and is steaming hot, as in brandade, bacalhau a bras, or a baked bacalao gratin, and the dish is fine.
Safer alternatives
- Oven-baked fresh cod fillet with lemon and olive oil
- Bacalhau a bras, the cooked Portuguese cod and potato dish
- Canned light tuna or canned salmon for a quick low-mercury option
- Hot-cooked croquetas de bacalao straight from the fryer
Sources
- FDA https://www.fda.gov/food/consumers/advice-about-eating-fish
- FDA https://www.fda.gov/food/people-risk-foodborne-illness/ready-eat-foods-food-safety-moms-be
Every verdict follows our sourcing methodology: official health guidelines only, most cautious position when they differ.
Last reviewed by the pregAI editorial team.
Frequently asked questions
Is salt cod high in mercury?
No. Cod is on the FDA's Best Choices list, meaning it is low enough in mercury to eat two to three servings a week during pregnancy. Salting does not change the mercury content.
Can I eat raw marinated bacalao like esqueixada?
Skip it while pregnant. Esqueixada uses desalted cod that is never heated, and curing alone does not destroy Listeria. Ask for a cooked cod dish instead.
Is bacalao too salty for pregnancy?
Properly soaked bacalao loses most of its salt, so a normal portion is fine. Change the soaking water several times over 24 to 48 hours, and keep an eye on total salt if you are dealing with swelling or high blood pressure.
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Get instant verdicts on any foodpregAI is informational only and is not medical advice. Always check with your doctor or midwife about anything specific to your pregnancy.