Expert Guidelines: How much cod to eat per week for maximum health benefits?

December 16, 2025 •

3 min read

According to the FDA, most adults should consume at least eight ounces of seafood per week, and cod is an excellent option for meeting this recommendation. The good news is that, due to its low mercury content, you can safely and frequently enjoy cod as a high-protein, nutrient-dense addition to your diet.

Quick Summary

Cod is a lean, protein-rich fish with low mercury levels, making it safe for frequent consumption, especially for healthy adults. Recommendations differ for vulnerable groups like pregnant women and children. Its nutritional benefits include B vitamins, selenium, and phosphorus, all supporting overall health.

Key Points

Frequent Consumption: Healthy adults can safely enjoy cod multiple times per week due to its low mercury levels.
Lean Protein Source: Cod is high in protein and low in calories, making it an excellent choice for weight management and muscle health.
Rich in Nutrients: Cod provides significant amounts of Vitamin B12, selenium, and phosphorus, essential for nerve function, DNA protection, and bone health.
Vulnerable Groups: Pregnant and breastfeeding women should limit low-mercury fish like cod to 8-12 ounces per week, while children's portions should be adjusted by age.
Preparation Matters: For maximum health benefits, opt for healthier cooking methods like baking, grilling, or steaming over frying.
Check for Additives: When buying frozen cod, always check the label for high-sodium salt solutions, and choose brands without added sodium if possible.

Recommended Cod Consumption for Healthy Adults

For the general population, cod is considered one of the safest and most beneficial white fish choices available. Health authorities classify cod as a low-mercury fish, which means there is no strict upper limit on how many servings you can consume per week. The US FDA and EPA recommend a total of at least 8 ounces of seafood per week for adults, with cod falling into their 'Best Choices' category. Unlike certain larger, predatory fish with higher mercury concentrations, cod can be a dietary staple. Its low-fat, high-protein profile supports weight management and satiety, while a variety of preparation methods keep meals interesting and healthy.

Cod's Nutritional Powerhouse Status

Cod offers a rich source of vital nutrients with very few calories and minimal fat. This makes it an ideal food for those seeking a lean protein source. A standard 3-ounce serving of cooked cod provides approximately 19–20 grams of high-quality protein.

Key vitamins and minerals found in cod include:

Vitamin B12: Essential for nerve function and the production of red blood cells.
Niacin (Vitamin B3): Helps convert food into energy and supports hundreds of chemical reactions in the body.
Selenium: A powerful antioxidant that helps make and protect DNA.
Phosphorus: Crucial for building strong bones and teeth.
Omega-3 Fatty Acids: While lower in omega-3s than fatty fish like salmon, cod still contributes beneficial amounts that support heart and brain health.

Comparing Cod to Other Fish

When deciding which fish to incorporate into your diet, it's helpful to compare cod to other common options. Here is a comparison highlighting key differences between cod and salmon, another popular choice.


Feature	Cod (Whitefish)	Salmon (Oily Fish)
Mercury Levels	Low; generally safe for frequent consumption.	Very Low; also safe for frequent consumption.
Fat Content	Very low fat, making it an excellent lean protein source.	High fat content; considered an oily fish.
Omega-3s	Present but in lower concentrations compared to salmon.	Very high in beneficial omega-3 fatty acids.
Calories	Low-calorie option for weight management.	Higher in calories due to higher fat content.
Protein	High-quality, lean protein.	High-quality protein.
Flavor	Mild and flaky, making it highly versatile for cooking.	Richer, more distinct flavor profile.

Safe Consumption for Vulnerable Populations

While cod is largely safe for the general population, specific guidelines apply to certain groups to ensure safety and prevent health risks associated with potential contaminants. The FDA and EPA provide tailored advice to protect those most at risk, primarily from methylmercury exposure.

For pregnant or breastfeeding women, the recommendation is to consume between 8 and 12 ounces of low-mercury fish per week. Cod is included in the list of 'Best Choices,' making it a recommended part of a prenatal diet. This consumption provides essential nutrients like protein and DHA, which supports the baby's brain and eye development. However, these individuals should avoid fish known to be high in mercury, such as shark, swordfish, and king mackerel.

Similarly, children over the age of two should have 2–3 servings of fish per week, with portion sizes adjusted for their age. A variety of low-mercury options, including cod, is recommended to support their growth and development. Children under 16 should completely avoid fish with high mercury levels.

Preparing Cod for a Healthful Meal

Cooking cod healthfully is key to maximizing its benefits. Steaming, baking, or grilling are superior to frying, which can significantly increase fat and calorie content. Pair cod with a variety of vegetables and whole grains for a balanced meal. Consider seasoning with herbs, lemon, or a light sauce to enhance its mild flavor without adding excess fat or sodium. Be mindful of additives like a high-sodium salt solution sometimes used for frozen cod; always check the nutrition label. For further guidance on seafood safety, you can reference the FDA's official advice on eating fish and shellfish.

Conclusion

In summary, cod is an excellent, low-mercury fish that can be enjoyed frequently by most healthy adults without concern for mercury accumulation. For healthy adults, eating cod multiple times a week is a safe and nutritious choice. Its high protein, B vitamin, and mineral content support various bodily functions, and it is a valuable part of a balanced diet. Pregnant women and children can also benefit from cod as part of their recommended weekly seafood intake, provided they adhere to specific serving recommendations for low-mercury fish. By choosing cod and preparing it healthfully, you can enjoy a delicious and nutrient-rich meal while supporting your overall well-being.

Frequently Asked Questions

A healthy adult can safely eat cod several times per week. As a low-mercury fish, there is no specific limit on its weekly consumption, but it's wise to eat a variety of fish to get a broad range of nutrients.

No, cod is considered a low-mercury fish by the FDA and EPA, placing it in the 'Best Choices' category for frequent consumption.

Pregnant and breastfeeding women should eat 8 to 12 ounces of low-mercury fish, such as cod, per week. For children, the serving size depends on age, but they can also enjoy cod as part of their weekly seafood intake.

Cod is a great source of lean protein, vitamins, and minerals, but it is lower in omega-3 fatty acids than oily fish like salmon. Both are healthy choices, but salmon provides a higher omega-3 content.

Cod is beneficial for heart health, weight management, and provides essential nutrients like B vitamins, selenium, and phosphorus. Its high-protein content supports muscle mass and satiety.

The healthiest ways to cook cod are baking, grilling, or steaming. These methods preserve the nutrients without adding excessive fat, unlike frying.

While cod is low in mercury, it is still advisable to consume seafood from sustainable and clean sources. Pregnant women should avoid raw or undercooked fish to reduce the risk of other contaminants.