Can you eat salt cod while pregnant?
Check firstYes, once it is soaked and fully cooked. Skip the raw-cured versions like esqueixada or salt cod salad, where the fish is never heated.
Why
Cod itself is one of the lowest-mercury fish on the FDA and EPA Best Choices list, so mercury is not the issue here. The question is heat. Salting and drying preserve the fish but do not destroy Listeria, and the FDA tells pregnant readers to eat ready-to-eat and smoked seafood only when it has been cooked into a dish or comes canned and shelf-stable. Listeria infection in pregnancy is often mild for you and serious for the baby, which is why the line is drawn at cooking rather than curing. Soak the cod, then cook it until it reaches 145°F and flakes apart, the minimum FoodSafety.gov sets for fish. Baked brandade, bacalao a la vizcaína, fritters fried through and served hot all clear that bar.
Safer alternatives
- Bacalao a la vizcaína, simmered and served hot
- Baked brandade de morue, bubbling in the middle
- Fresh or frozen cod fillet baked to 145°F
- Canned sardines in olive oil
- Canned light skipjack tuna
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
- FoodSafety.gov https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
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 sits on the FDA and EPA Best Choices list, the group they recommend eating two to three times a week during pregnancy. Mercury collects in large, long-lived predators like shark and swordfish, not in cod.
Can I eat salt cod fritters while pregnant?
Yes, as long as they come out of the fryer hot and cooked through the center. The batter insulates the fish, so break one open and check that it is steaming and opaque rather than cool in the middle.
Does soaking make salt cod safe?
Soaking removes salt, not bacteria. Change the water every few hours for a day or two to draw the salt out, then cook the fish to 145°F, which is the step that actually handles Listeria.
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