Is Cod a Safe Fish to Eat? A Comprehensive Look at the Facts

November 14, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), cod is considered a low-mercury fish and is safe for most people to consume several times per week. However, as with any seafood, proper preparation is key to ensuring safety and maximizing health benefits, making it important to understand the specific risks associated with consuming cod.

Quick Summary

Cod is generally safe for consumption due to its low mercury levels, especially when properly handled. Potential risks from parasites can be eliminated by thorough cooking or freezing. Consumers should also consider sustainability and individual health factors before eating cod.

Key Points

Low Mercury: Cod contains significantly lower levels of mercury compared to many other fish, making it a safe option for frequent consumption.
Parasites Eliminated by Cooking: Any potential parasites in wild-caught cod are killed by thoroughly cooking the fish to an internal temperature of 145°F (63°C).
Nutrient-Dense Protein: As a lean white fish, cod is a great source of high-quality protein, B vitamins, and essential minerals like selenium and phosphorus.
Source Matters: Wild-caught cod is generally free from the antibiotics sometimes used in fish farming, while responsible farmed options are sustainable.
Safe for Most Populations: Due to its low contaminant load, cod is safe for most people, including pregnant women and young children, when consumed in moderation.
Thorough Preparation is Key: Whether baking, pan-frying, or steaming, ensure cod is cooked until opaque and flaky to guarantee food safety.

Understanding the Safety of Cod: Mercury and Other Contaminants

When considering if cod is a safe fish to eat, one of the primary concerns for many consumers is its mercury content. The good news is that cod is significantly lower in mercury than many other popular fish species. The Food and Drug Administration (FDA) lists cod as a 'Best Choice' due to its low mercury levels, making it a safe and nutritious option for regular inclusion in your diet. This is in stark contrast to high-mercury fish such as king mackerel, swordfish, and bigeye tuna, which are higher on the food chain and accumulate more toxins over their longer lifespan.

Comparing Cod's Safety Profile


Feature	Cod	High-Mercury Fish (e.g., Swordfish)	Farmed Fish (Variable)
Mercury Levels	Low	High	Variable, generally lower than top predators
Parasite Risk	Can harbor parasites if raw or undercooked	Present, but often mitigated by freezing methods	Lower risk for some species due to controlled feed
Antibiotic Exposure	None (for wild-caught)	None (for wild-caught)	Potential exposure in some systems
Sustainability	Varies by species and fishing method; check sources	Often a concern due to overfishing	Varies widely; depends on farming practice

Parasites in Cod and How to Avoid Them

Like many wild fish, cod can sometimes harbor parasites, most notably roundworms such as Anisakis simplex and Pseudoterranova decipiens. These parasites are typically found in the fish's intestines and flesh but are completely harmless if killed before consumption. For this reason, it is crucial to properly prepare cod. The two most effective methods for eliminating parasites are:

Proper Cooking: Heating fish to an internal temperature of at least 145°F (63°C) will kill all parasites and bacteria, ensuring it is safe to eat. A good indicator of doneness is when the cod's flesh becomes opaque and flakes easily with a fork.
Freezing: Freezing fish to a certain temperature for a specific duration also kills parasites. For example, the BC Centre for Disease Control recommends freezing to -35°C for 15 hours or to -20°C for at least 7 days. Many fish processors handle this step before the fish even reaches the consumer.

Wild-Caught vs. Farmed Cod

The source of your cod can also influence safety and nutritional profile. Wild-caught cod, especially from well-regulated fisheries, is generally considered a cleaner option due to its natural diet and environment. Farmed cod, on the other hand, is raised in controlled environments and fed a mix of pellets. While this reduces the risk of parasites for some species, the nutritional content can vary depending on the quality of the feed. Additionally, concerns sometimes arise regarding the use of antibiotics or potential environmental impacts in some farming practices. Checking for certifications from organizations like the Aquaculture Stewardship Council can help ensure you're choosing a responsibly farmed product.

Cooking Methods for Safe and Delicious Cod

To ensure your cod is safe and delicious, consider these cooking tips:

Baking: Preheat your oven to 400°F (200°C). Place the fillets in a baking dish, drizzle with olive oil and seasoning, and bake for 10-15 minutes until opaque and flaky. Covering the dish with foil can help retain moisture.
Pan-Frying: Heat a little oil or butter in a skillet over medium-high heat. Cook the cod for a few minutes on each side until golden and cooked through. Avoid overcrowding the pan.
Steaming: Steaming is a simple method that produces a light, delicate texture. Place cod in a steamer basket over simmering water and steam until opaque.

Conclusion: A Healthy and Safe Choice with Proper Handling

In summary, is cod a safe fish to eat? For the vast majority of consumers, the answer is yes, provided it is prepared correctly. Its low mercury content makes it a safer choice than many other fish for regular consumption, including for pregnant women and young children within recommended limits. The primary risk of parasites is easily mitigated by cooking the fish thoroughly or ensuring it has been properly frozen beforehand. By being mindful of your cod's source and following proper cooking guidelines, you can enjoy this nutritious and flavorful fish as a healthy part of your diet.

Sources

Is cod healthy? Benefits and risks - Medical News Today Health Benefits of Cod - WebMD Should You Avoid Fish Because of Mercury? - Healthline Worms in fish: What you need to know about kveis - hi.no Illness-Causing Fish Parasites (Worms) - bccdc.ca Moist Oven Baked Cod - Rasa Malaysia Perfect Ten Baked Cod Recipe - Allrecipes Facts about farmed cod - Norwegian Seafood Council Wild-Caught vs. Farmed: Which Fish Should You Choose? - Thera Health Wild Fish Vs. Farmed Fish: Pros & Cons Explained! - seafooddirect.co.uk Top Benefits of Wild-Caught Seafood - Sea to Table Is Cod Healthy? Nutrition, Calories, Benefits, and More - Healthline 10 healthy fish to eat - BBC Good Food

Frequently Asked Questions

No, cod is considered a low-mercury fish. According to the FDA, it falls into the 'Best Choice' category, meaning it is a safe option for regular consumption for most people, including women who are pregnant or breastfeeding and young children.

You can get parasites, or worms, from eating raw or undercooked wild-caught cod. However, these are completely eliminated by properly cooking the fish to an internal temperature of 145°F (63°C) or freezing it for a sufficient period.

Both farmed and wild-caught cod can be safe, but their risk profiles differ. Wild-caught cod is free of farming-related contaminants like antibiotics, but may harbor more parasites. Farmed cod generally has fewer parasites due to controlled feed, but may be exposed to antibiotics depending on practices.

Baking, pan-frying, and steaming are all safe cooking methods for cod. The most important factor is ensuring the fish reaches an internal temperature of 145°F (63°C) throughout. The flesh should be opaque and flake easily when done.

For most healthy adults, eating cod two to three times per week is considered safe and beneficial. This moderation helps ensure a balanced diet while mitigating potential exposure to any contaminants.

Individuals with fish allergies should avoid cod. Pregnant women and young children should follow specific guidelines for seafood intake and preparation to minimize any risks, as should those with certain pre-existing conditions like hypercalcemia (when consuming cod liver oil).

Yes, cod is a very nutritious fish. It is a lean source of high-quality protein and contains important vitamins like B12 and minerals such as selenium, which contribute to heart health and metabolism.