1 serving (100 grams) contains 90 calories, 20.0 grams of protein, 0.7 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
214.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.7 g | 2% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.6 g | 95% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| 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
Source of Calories
About Boiled cod fillet
Boiled cod fillet is a lean, mild-flavored fish that has been consumed for centuries, especially in Nordic, Atlantic, and Mediterranean cuisines. Cod is a cold-water fish often sourced from regions like the North Atlantic and Pacific Oceans. A 3-ounce (85-gram) serving of boiled cod provides approximately 90 calories, 20 grams of protein, and less than 1 gram of fat, making it a protein-rich and low-fat food. It is also a notable source of essential nutrients such as vitamin B12, selenium, and phosphorus. Boiled cod fits into various healthy eating patterns due to its versatility and nutritional benefits.
Health Benefits
- High in protein (20 g per 3-ounce serving), aiding muscle repair and growth.
- Rich in vitamin B12, supporting red blood cell formation and neurological health.
- Contains selenium, a powerful antioxidant promoting immune system function.
- Provides phosphorus, which is essential for strong bones and teeth.
- Low in saturated fat, contributing to heart-healthy dietary choices.
Dietary Considerations
Selection and Storage
Store raw cod in the coldest part of the refrigerator and consume within 1–2 days. Cooked fillets should be refrigerated promptly and consumed within 3–4 days for best quality.
Common Questions About Boiled cod fillet Nutrition
Is boiled cod fillet high in protein?
Yes, boiled cod fillet is an excellent source of protein. A 100-gram serving contains about 20 grams of protein, making it a lean and complete protein source ideal for muscle repair and growth.
Can I eat boiled cod fillet on a keto diet?
Yes, boiled cod fillet is keto-friendly. It is naturally low in carbohydrates, with less than 1 gram per 100-gram serving, making it a perfect option for ketogenic or low-carb diets.
What are the health benefits and concerns of eating boiled cod fillet?
Boiled cod fillet is rich in high-quality protein, omega-3 fatty acids, and essential vitamins like B12, niacin, and selenium, which support brain, heart, and immune health. However, some individuals should be cautious of its mercury levels, which, though low, can accumulate if consumed in excess.
What is the recommended portion size for boiled cod fillet?
A standard portion size for boiled cod fillet is about 3 to 4 ounces (85–113 grams), which provides a good balance of nutrients. Adjust portion size based on your dietary protein needs and overall meal composition.
How does boiled cod fillet compare to other white fish like tilapia or haddock?
Boiled cod fillet is similar to tilapia and haddock in being a lean, high-protein option, but cod typically has a firmer texture and milder flavor. Cod also contains slightly higher vitamin D levels compared to tilapia, while haddock has comparable nutritional value.
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.
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.
