Tilapia and Cod During Pregnancy: How Much and How to Cook Them

Yes: FDA lists tilapia and cod as Best Choices, 2 to 3 four-ounce servings a week in pregnancy. Cooking to 145°F, fried fish, smoked cod, and nutrients.

By Yuriy Stasyuk

The short answer: Yes, you can eat tilapia and cod while pregnant. Both are on the FDA/EPA "Best Choices" list, the fish lowest in mercury. FDA's pregnancy advice is 2 to 3 servings a week from that list, with 1 serving = 4 ounces. Cook the fish to 145°F, or until the flesh is opaque and separates easily with a fork, as CDC advises for fish in pregnancy.

How much tilapia or cod can I eat while pregnant?

Count tilapia and cod toward one weekly total. The FDA/EPA advice is 2 to 3 four-ounce servings a week from the Best Choices list, and the Dietary Guidelines figure it cites is 8 to 12 ounces of a variety of seafood a week in pregnancy, from choices lower in mercury. Mixing tilapia and cod with other Best Choices, such as salmon and shrimp, fits that advice.

For fish caught by family or friends, FDA says to check local fish advisories; if there is no advisory, eat only one serving and no other fish that week.

The FDA says fish intake during pregnancy is recommended because moderate scientific evidence shows it can help a baby's cognitive development. FDA lists omega-3 fats (DHA and EPA), iron, iodine, and choline among the nutrients fish provide. Our lower-mercury fish guide covers the full chart.

How should I cook tilapia or cod?

Any method works if the center is done. CDC lists fish cooked to 145°F, or until the flesh is opaque and separates easily with a fork, as the safer choice. The FDA's version is the same: cook fish until it is opaque (milky white) and flakes with a fork.

  • Baked, broiled, or grilled: check the thickest part.
  • Fried or breaded: a crisp coating does not tell you the center is cooked; check the flesh.
  • Frozen fillets and fish sticks: follow the package directions and check the center.

FDA also advises not reusing a marinade that touched raw seafood unless you boil it first.

Is smoked cod or raw fish OK?

Not as is. The FDA lists cod among the refrigerated smoked seafoods to avoid unless they are in a cooked dish, such as a casserole. CDC lists raw or undercooked fish, including sashimi, sushi, and ceviche, as riskier, and canned fish as safer. See our smoked salmon guide for the label check.

What nutrients do tilapia and cod provide?

PregNut's historical USDA-based data lists cooked tilapia at 26.15 g protein, 1.86 mcg vitamin B12, and 0.13 g DHA per 100 g, and cooked Atlantic cod at 22.83 g protein, 83.7 mg choline, and 0.15 g DHA per 100 g. For iodine, the NIH iodine fact sheet lists 146 mcg in 3 ounces of baked cod; the pregnancy RDA is 220 mcg a day.

Common questions

Is tilapia bad for pregnancy?

No. FDA's chart lists tilapia as a Best Choice, with no separate entry for farmed or wild tilapia. Cook it through and count it toward your weekly fish servings.

Is tilapia or cod safe in the first trimester?

FDA's fish advice and CDC's chart do not change by trimester. The same serving and cooking guidance applies throughout pregnancy.

What if I ate undercooked fish?

Tell your prenatal care team what you ate. CDC says to see a doctor if you are pregnant and have a fever and other flu-like symptoms.

Related: salmon, scallops, clams, and mussels, and sushi.

Sources: FDA/EPA advice about eating fish, CDC safer food choices for pregnant women, FDA meat, poultry, and seafood safety for moms-to-be, FDA ready-to-eat foods for moms-to-be, NIH iodine fact sheet, and CDC food-poisoning symptoms. This guide is educational and does not replace prenatal care.