1 serving (85 grams) contains 89 calories, 19.4 grams of protein, 0.7 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
247.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.9 g | 2% | |
| Saturated Fat | 0.3 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 133.3 mg | 44% | |
| Sodium | 166.7 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 53.9 g | 107% | |
| Vitamin D | 555.6 mcg | 2778% | |
| Calcium | 30.6 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 950.0 mg | 20% | |
* 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 Cod filet
Cod filet is a lean white fish known for its mild flavor and flaky texture. It belongs to the Gadidae family and is commonly found in the cold waters of the Atlantic and Pacific Oceans. Cod is a staple in various cuisines, including Scandinavian, Mediterranean, and British, where it is famously featured in dishes like fish and chips or baked with herbs. It is a low-calorie, high-protein food that is also rich in essential vitamins and minerals. A typical 3-ounce (85g) serving of cooked cod contains approximately 90 calories, 20 grams of protein, less than 1 gram of fat, and key nutrients such as vitamin B12, niacin, phosphorus, and selenium. The low fat content and high protein make it a preferred choice for healthy eating and weight management.
Health Benefits
- Rich source of lean protein, providing about 20 grams of protein per 3-ounce serving, which supports muscle repair and growth.
- High in vitamin B12 (about 30% of the daily value per serving), essential for red blood cell formation and proper nervous system function.
- Provides selenium (around 40% of the daily value per serving), a powerful antioxidant that supports immune function and thyroid health.
Dietary Considerations
Selection and Storage
Cod filets should be stored in the refrigerator at 32°F (0°C) and consumed within 1-2 days. For longer storage, freeze in an airtight container for up to 3 months. Thaw in the refrigerator before cooking.
Common Questions About Cod filet Nutrition
Is cod filet high in protein?
Yes, cod filet is an excellent source of protein. A 3-ounce (85g) serving of cooked cod contains approximately 20 grams of high-quality, complete protein, making it ideal for muscle building and repair. It is also low in fat, providing a lean protein option.
Can I eat cod filet on a keto diet?
Yes, cod filet is a keto-friendly food. It is naturally low in carbohydrates, containing less than 1 gram of carbs per serving, while being rich in protein and healthy nutrients. Pair it with fatty sauces or keto-approved sides, such as non-starchy vegetables, to meet your dietary goals.
What are the health benefits of eating cod filet?
Cod filet is packed with nutrients, including omega-3 fatty acids that support heart and brain health. It is also rich in vitamins B6 and B12, which help maintain energy levels and support neurological function. Additionally, cod is a low-calorie and low-fat food, making it a heart-healthy choice.
What is the recommended serving size for cod filet?
A standard serving size for cod filet is about 3 ounces (85g) of cooked fish. This portion provides a balanced intake of approximately 90 calories, 20 grams of protein, and minimal fat, making it a healthy choice when paired with vegetables or grains.
How does cod filet compare to salmon in terms of nutrition?
Cod filet is lower in fat and calories compared to salmon, with less than 1 gram of fat per 3-ounce serving versus around 10-12 grams in the same portion of salmon. Salmon, however, is higher in omega-3 fatty acids and vitamin D, making it richer in heart-healthy fats. Cod is better for those looking for leaner protein options.
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.
