Is Cod safe during pregnancy?

Fish

Best Choice: 2 to 3 servings a week

FDA/EPA lists cod as a Best Choice, of which pregnant people can eat 2 to 3 servings (4 oz each) a week.[1]

What official sources say

US FDA / US EPA: Advice about Eating Fish (For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 - 11 Years)

  • Fish chart: Cod Best Choice[1]
  • Pregnancy and breastfeeding: Eat 2 to 3 servings a week from the "Best Choices" list (OR 1 serving from the "Good Choices" list).[1]
  • Pregnancy and breastfeeding: 1 serving is 4 ounces[1]
  • Those who are pregnant or breastfeeding consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.[1]

Related general rules

NHS: Foods to avoid in pregnancy

  • Fish and seafood › Safe to eat: Cooked fish is safe to eat in pregnancy.[2]

US FDA: Meat, Poultry & Seafood (Food Safety for Moms-to-Be)

  • Finfish should be cooked to an internal temperature of 145° F (63° C).[3]

US CDC: Safer Food Choices for Pregnant Women

  • Safer Choice: Fish cooked to a safe internal temperature of 145°F or until the flesh is opaque and separates easily with a fork[4]

Nutrition per 100 g (USDA)

Energy82 kcal
Protein17.81 g
Fibre0 g
Sugars0 g
Iron0.38 mg
Calcium16 mg
Folate (DFE)7 µg
Folate, total7 µg
Vitamin A (RAE)12 µg
Vitamin C1 mg
Vitamin D0.9 µg
Vitamin B120.91 µg
Choline65.2 mg
DHA (omega-3)0.12 g
EPA (omega-3)0.064 g
Caffeine0 mg
Sodium54 mg

USDA FoodData Central: Fish, cod, Atlantic, raw (FDC ID 171955), per 100 g. Public domain. Values describe that USDA record; composition varies with variety and preparation.

Sources

  1. US FDA / US EPA: Advice about Eating Fish (For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 - 11 Years) · fda.gov. US government work, public domain; quoted. No endorsement implied.
  2. NHS: Foods to avoid in pregnancy · nhs.uk. Paraphrased. Contains public sector information licensed under the Open Government Licence v3.0 (OGL v3.0). Not endorsed by the NHS.
  3. US FDA: Meat, Poultry & Seafood (Food Safety for Moms-to-Be) · fda.gov. US government work, public domain; quoted. No endorsement implied.
  4. US CDC: Safer Food Choices for Pregnant Women · cdc.gov. US government work, public domain; quoted. No endorsement implied.

Sources checked 26 September 2026.

Quotes are checked word for word against each source page, and paraphrases against the original text. Official bodies are named as sources only: none of them reviewed or endorses this page.

Educational information, not medical advice. Your own doctor or midwife may advise differently for you — follow their advice.