Can you eat cod while pregnant?
SafeYes, cooked cod is safe during pregnancy. It is an FDA Best Choice, low in mercury, and a mild white fish that fits 2 to 3 seafood servings a week.
Why
Cod is on the FDA's Best Choices list, making it one of the easiest fish to say yes to in pregnancy: low mercury, lean protein, and familiar in everything from baked fillets to fish and chips. The only rules are the standard ones, cook it to 145 F until it flakes, and skip raw or cold-smoked preparations. One cod-specific note: cod liver oil supplements are a different product entirely and are not recommended in pregnancy because of their retinol content.
Safer alternatives
- Haddock or pollock, the same white fish family
- Cooked tilapia
- Cooked salmon for an omega-3 boost
Sources
- FDA https://www.fda.gov/food/consumers/advice-about-eating-fish
- NHS https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
Every verdict follows our sourcing methodology: official health guidelines only, most cautious position when they differ.
Frequently asked questions
Is fish and chips safe during pregnancy?
Yes: battered cod is deep-fried well past a safe temperature. Make sure the fillet is hot and flaky in the middle, and enjoy it fresh from the fryer rather than lukewarm.
Can I take cod liver oil while pregnant?
No, skip it: cod liver oil is high in retinol, the form of vitamin A the NHS says to avoid in pregnancy. If you want omega-3s from a supplement, choose a fish oil or algae DHA product without vitamin A, and clear it with your provider.
Is black cod the same as cod?
No, black cod is sablefish, a richer deep-water fish that sits in the FDA's Good Choices tier, meaning 1 serving that week. Regular Atlantic or Pacific cod is a Best Choice at 2 to 3 servings.
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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.