Bakalar

Seafood

Item Rating: 74/100

1 serving (100 grams) contains 82 calories, 18.0 grams of protein, 0.7 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		195.2
% Daily Value*
Total Fat		1.7 g	2%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		119.0 mg	39%
Sodium		714.3 mg	31%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		42.9 g	85%
Vitamin D		476.2 mcg	2381%
Calcium		38.1 mg	2%
Iron		0.7 mg	3%
Potassium		714.3 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 15 cal (8.2%)

Protein: 171 cal (91.8%)

Carbs: 0 cal (0.0%)

About Bakalar

Bakalar, also known as salt cod, is a traditional dried and salted fish dish that originates from coastal regions such as Norway, Portugal, and the Mediterranean, where it is a staple ingredient in many cuisines. It is made from cod that is preserved through drying and salting, which allows long-term storage without refrigeration. Nutritionally, bakalar is high in protein and exceptionally low in carbohydrates and fat, with just 82 calories per 100 grams. It's a good source of vitamin D, providing 200 IU (daily value: ~25%) per serving, and contains small amounts of calcium and iron. Its dense nutrient profile makes it a favored choice in seafood-based diets, particularly during religious fasting periods such as Lent.

Health Benefits

• High protein content (18g per 100g) supports muscle repair and maintenance.
• Rich in vitamin D (200 IU), which is essential for calcium absorption and bone health.
• Low fat content (0.7g) makes it suitable for heart-healthy diets.
• Contains small amounts of iron (0.3mg) that support oxygen transport in the blood.

Dietary Considerations

Allergens: Contains fish

Suitable for: Keto, paleo, low-carb, gluten-free

Not suitable for: Vegan, vegetarian, fish-allergy

Selection and Storage

Store bakalar in a cool, dry place. Before cooking, soak it in water for 24–48 hours, changing the water regularly to desalt.

Common Questions About Bakalar Nutrition

Is Bakalar high in protein?

Yes, Bakalar is an excellent source of protein, containing 18 grams per 100-gram serving while being low in calories at just 82 per serving. Its high protein-to-calorie ratio makes it an ideal choice for muscle repair and maintenance.

Can I eat Bakalar on a keto diet?

Yes, Bakalar is perfect for a keto diet since it contains 0 grams of carbohydrates and is rich in protein. It can be paired with other keto-friendly foods like non-starchy vegetables or healthy fats for a balanced meal.

What are the health benefits of eating Bakalar?

Bakalar is low in fat and calories, but high in protein, making it beneficial for building and repairing tissues. It is also a good source of essential nutrients like selenium and B vitamins, which support metabolic and immune functions. However, it contains 300 mg of sodium per 100 grams, which may be a concern for individuals on low-sodium diets.

How much Bakalar should I eat in a serving?

A portion size of 100-120 grams is recommended for most adults, providing around 18-22 grams of protein. This portion complements most balanced meals while avoiding excessive sodium intake.

How does Bakalar compare to fresh fish?

Bakalar, typically salted and dried cod, has less water content than fresh fish, making it denser in protein but higher in sodium. While fresh cod provides about the same protein, it has significantly less sodium and is more versatile for low-sodium diets.

Data Sources & Scientific References