1 serving (100 grams) contains 105 calories, 22.0 grams of protein, 1.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
252.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 4% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 120.2 mg | 40% | |
| Sodium | 144.2 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 52.9 g | 105% | |
| Vitamin D | 480.8 mcg | 2404% | |
| Calcium | 48.1 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 817.3 mg | 17% | |
* 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
Source of Calories
About Baked cod
Baked cod is a nutritious, mild-flavored fish commonly served in Mediterranean, Scandinavian, and North American cuisines. Cod is a saltwater fish that provides a lean source of protein and is often seasoned with herbs, spices, and olive oil before baking. A single 3-ounce serving of baked cod contains approximately 70-90 calories, 15-20 grams of protein, and minimal fat, making it a heart-healthy choice. It is also rich in essential nutrients such as vitamin B12, selenium, and omega-3 fatty acids, which are crucial for various bodily functions. Low in carbohydrates and free of sugars, baked cod is considered a versatile food suitable for many dietary patterns. Its light flavor pairs well with a variety of side dishes such as roasted vegetables or whole grains, making it a staple in wholesome meals.
Health Benefits
- Supports heart health due to its omega-3 fatty acids, which can help reduce inflammation and improve arterial function.
- Promotes energy production and red blood cell formation with its high vitamin B12 content (provides up to 30%-40% of daily needs per serving).
- Boosts the immune system and combats oxidative stress thanks to its selenium content (approximately 60% of daily needs per serving).
Dietary Considerations
Selection and Storage
Store fresh cod in the refrigerator at 32°F (0°C) and use within 1-2 days. For longer storage, freeze cod in airtight packaging for up to 3 months. Thaw frozen cod in the refrigerator before baking.
Common Questions About Baked cod Nutrition
Is baked cod high in protein?
Yes, baked cod is an excellent source of protein. A 3-ounce serving of baked cod contains approximately 15 grams of protein, making it ideal for muscle repair and growth while being low in fat.
Can I eat baked cod on a keto diet?
Absolutely! Baked cod is keto-friendly because it is low in carbohydrates and high in protein. A typical serving contains less than 1 gram of carbs, making it a great choice for those following a ketogenic diet.
What are the health benefits of baked cod?
Baked cod is rich in essential nutrients like vitamin B12, iodine, and omega-3 fatty acids, which support brain health, heart health, and a strong immune system. It is also low in calories, making it a healthy option for weight management.
How much baked cod should I eat per serving?
A typical serving size of baked cod is around 3-4 ounces, which provides a balanced amount of protein and nutrients without excessive calories. Pair it with vegetables or whole grains for a complete meal.
How does baked cod compare to grilled salmon nutritionally?
Baked cod is lower in fat and calories compared to grilled salmon, making it a lighter choice. Cod typically contains less omega-3 fatty acids than salmon, but it's still a good source of protein and essential nutrients, suitable for low-calorie diets.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025: Seafood RecommendationsU.S. Department of Health and Human ServicesDiscusses the role of seafood like baked cod in a healthy dietary pattern, emphasizing its nutritional benefits.
- Omega-3 Fatty Acids Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsExplains the benefits of omega-3s, found in baked cod, for cardiovascular and overall health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
