Can I Eat Cod During Pregnancy?

Evidence-based cod safety guide. One of the best dietary sources of iodine for fetal thyroid development, with low mercury per FDA data.

🐟 FDA best choice

🧪 High iodine

📊 Mercury data

📖 Evidence-based

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Quick Answer

Yes — cod is classified by the FDA as a 'best choice' fish for pregnancy. Low mercury (0.111 ppm per FDA data), excellent source of iodine (66% DV per serving) critical for fetal thyroid development. Cook to 145°F, enjoy 2-3 servings per week.

Written by Ash K · Last updated: June 2026 · Sources cited below

Cod is FDA best choice — very low mercury (0.011 ppm). Cook to 145°F. Up to 12 oz per week. Mild flavor makes it well-tolerated during pregnancy.

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Key Takeaway: Cod is in the FDA lowest-mercury category (0.011 ppm). Lean, mild white fish with 20g protein per 3oz serving. Cook to 145°F. Up to 12 oz per week alongside other low-mercury fish. Good option when stronger-flavored fish triggers aversion.

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Bottom Line: Check the detailed guidance above. When in doubt about any food during pregnancy, see our safe food checker.

Sources

FDA. Food Safety for Pregnant Women. 2023.
ACOG. Nutrition During Pregnancy. 2023.

Mercury Levels — Best to Worst Fish for Pregnancy

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Higher omega-3 option.

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Medical Disclaimer

This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with questions about your health.