Boiled cod

Dinner

Item Rating: 79/100

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		102.4 mg	34%
Sodium		128.6 mg	5%
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		26.2 mg	2%
Iron		0.7 mg	3%
Potassium		809.5 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 15 cal (8.2%)

Protein: 171 cal (91.8%)

Carbs: 0 cal (0.0%)

About Boiled cod

Boiled cod is a mild-flavored white fish commonly found in cuisines around the world, particularly in Northern Europe, including Scandinavian and British culinary traditions. Known for its tender texture and versatility, cod is a lean source of high-quality protein with a low fat content. A typical 3-ounce (85g) serving of boiled cod provides approximately 15-20g of protein, less than 1g of fat, and is low in calories (around 70-90). It is rich in nutrients like vitamin B12, niacin (B3), phosphorus, and selenium, and contains small but beneficial amounts of omega-3 fatty acids. With its gentle flavor and light nutritional profile, cod is often paired with vegetables and grains to create balanced meals.

Health Benefits

• Supports energy production due to its high vitamin B12 content, which helps maintain healthy nerve and blood cells.
• Promotes strong bones and teeth as it provides significant levels of phosphorus, a key mineral in bone health.
• Acts as an antioxidant source through selenium, which plays a role in reducing oxidative stress and protecting immune function.

Dietary Considerations

Allergens: Contains fish

Suitable for: Low-fat diets, low-calorie diets, high-protein diets, paleo, mediterranean diet

Not suitable for: Those with fish allergies, strict vegetarian diets, vegan diets

Selection and Storage

Keep boiled cod refrigerated in an airtight container and consume within 2-3 days. For raw cod, store in the fridge at below 40°F and cook within 1-2 days. Freezing is also an option for long-term storage.

Common Questions About Boiled cod Nutrition

Is boiled cod high in protein?

Yes, boiled cod is a great source of protein. A 3-ounce serving typically contains about 15-20 grams of high-quality, lean protein, which is essential for muscle repair and overall health.

Can I eat boiled cod on a keto diet?

Yes, boiled cod is compatible with a keto diet as it is naturally carb-free and rich in protein, making it an excellent choice for those monitoring carbohydrate intake while prioritizing healthy proteins.

What are the health benefits of eating boiled cod?

Boiled cod is low in fat and calories, high in protein, and an excellent source of omega-3 fatty acids and vitamin B12, which support heart health, brain function, and energy metabolism. It also contains minerals like selenium, which helps with antioxidant protection.

How much boiled cod should I eat per serving?

A common serving size for boiled cod is 3-6 ounces, depending on your nutritional needs and dietary goals. For a balanced meal, pair it with vegetables and a healthy fat source like olive oil or avocado.

How does boiled cod compare to other white fish like tilapia or haddock?

Boiled cod is slightly higher in protein compared to tilapia and has similar nutritional benefits to haddock, including being low in fat and calories. Cod tends to have a firmer texture and a milder flavor, making it versatile in recipes.

Data Sources & Scientific References