Cod

Safety Status: Safe (Fully Cooked)

Fully cooked cod is safe and highly recommended for consumption during pregnancy.

Under dietary guidelines from the U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA), cod is classified on the “Best Choices” list. It has very low levels of methylmercury, making it a safe seafood option to consume regularly.

However, you must avoid raw or undercooked cod. Raw white fish can carry marine parasites (such as cod worms or nematodes) and bacteria (such as Listeria monocytogenes and Salmonella).

Listeria can cause listeriosis, which carries severe risks for pregnant women, including miscarriage and neonatal infection. Thoroughly cooking the cod kills any potential parasites or pathogens, rendering it safe.

Nutritional Benefits of Cod

Cod is an excellent, low-fat source of nutrition during pregnancy:

• High-Quality Lean Protein: Helps build the baby’s muscles, tissues, and organs without adding excess saturated fats to the maternal diet.
• Iodine Source: Iodine is a critical nutrient for pregnancy. It is essential for producing maternal thyroid hormones, which regulate the development of the fetal brain and nervous system.
• B Vitamins: Rich in Vitamin B12 and B6, which support red blood cell production and nervous system health.
• Selenium: An antioxidant mineral that protects cells and supports thyroid function.

Safe Cooking and Handling Guidelines

Follow these safety steps when preparing cod:

• Cook to 145°F (63°C): Cook cod until it reaches an internal temperature of 145°F. The meat should change from translucent to opaque white and flake easily with a fork.
• Avoid Raw Preparations: Do not consume cod in raw or partially cooked dishes, such as ceviche or raw sushi, unless the fish was commercial flash-frozen under specific anti-parasitic protocols (even then, cooked is much safer).
• Safe Portioning: As a “Best Choice” fish, you can safely consume 8 to 12 ounces (2 to 3 servings) of cod per week.