Cod is a mild, flaky white fish that offers DHA, protein, choline, omega-3 fats, and vitamin D, making it a nutritious low-mercury seafood choice during pregnancy. Its light flavor makes it easy to prepare in many simple ways.
Why it's good in pregnancy
DHA and omega-3 fats in cod support your baby's brain and eye development, while choline further contributes to healthy nervous system growth. Protein provides essential building blocks for your baby's tissues, and vitamin D supports bone health for both of you.
Key nutrients
DHASupports your baby's brain and eye development throughout pregnancy.
ProteinProvides building blocks for your baby's growing tissues.
CholineSupports your baby's brain and nervous system development.
Omega-3Contributes to healthy brain development and may support a healthy pregnancy duration.
Vitamin DSupports bone health and immune function for you and your baby.
Serving ideas
Bake with lemon and herbs
Pan-sear and serve with steamed vegetables
Add to a fully cooked fish stew
Poach gently in a flavorful broth
Flake into a fully cooked fish cake
Grill with a light seasoning
Safety
Cook thoroughly; low-mercury choice.
Choose fresh or properly frozen cod from a reputable supplier, and store it in the refrigerator, using it within a day or two, or keep it frozen until ready to cook. Cook cod thoroughly until it flakes easily and is opaque all the way through, avoiding any raw or undercooked preparations like sushi or ceviche. Keep raw fish separate from other foods during storage and preparation to avoid cross-contamination, and wash utensils and surfaces afterward. As a low-mercury fish, cod is a good regular choice, but continue to vary your seafood choices for balanced nutrition.
Common questions
Is cod a low-mercury fish safe for pregnancy?Yes, cod is generally considered a low-mercury choice and can be eaten regularly as part of a varied diet.
How should cod be cooked during pregnancy?Cook it thoroughly until it's opaque and flakes easily with a fork, avoiding raw or undercooked preparations.
How many servings of cod can I eat per week while pregnant?Most guidance suggests a couple of servings of low-mercury fish per week fits well within a balanced pregnancy diet; check with your healthcare provider for personalized advice.
Did you know?
Cod is one of the lower-mercury fish options, making it a good regular seafood choice during pregnancy.
DHA, found in cod, is a specific type of omega-3 fat that's especially concentrated in brain and eye tissue.
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