Cod fish sandwich

Lunch

Item Rating: 68/100

1 serving (200 grams) contains 450 calories, 25.0 grams of protein, 15.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		529.4
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		58.8 mg	19%
Sodium		941.2 mg	40%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	3.5 g	12%
	Sugars	5.9 g
protein		29.4 g	58%
Vitamin D		117.6 mcg	588%
Calcium		117.6 mg	9%
Iron		2.4 mg	13%
Potassium		352.9 mg	7%

* 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

🍯 Low sugar

Source of Calories

Fat: 158 cal (32.5%)

Protein: 117 cal (24.1%)

Carbs: 211 cal (43.4%)

About Cod fish sandwich

A cod fish sandwich typically consists of a fillet of cod, a mild, flaky white fish, served on a bun with toppings like lettuce, tomato, tartar sauce, and sometimes cheese. Cod is commonly found in Atlantic and Pacific oceans, and this dish is associated with American seafood cuisine, often found in coastal areas or fast-casual dining settings. Cod itself is a lean source of protein, providing approximately 20 grams per 100 grams, and is low in fat, containing less than 1 gram per serving. It is also rich in essential micronutrients such as vitamin B12, phosphorus, and selenium. When paired with whole-grain bread and fresh vegetables, it can be part of a balanced meal offering both macronutrients and dietary fiber.

Health Benefits

• Provides high-quality lean protein critical for muscle repair and maintenance, with 20 grams per 100 grams.
• Excellent source of vitamin B12, important for red blood cell formation and neurological health, delivering more than 50% of the daily recommended value in one serving.
• Selenium levels support immune function and thyroid regulation, providing about 40% of the daily recommended intake per 100 grams.
• Low in saturated fat, making it a heart-healthy protein choice within various meal plans.
• Supports bone health due to phosphorus content, which helps maintain tooth and bone structure stability.

Dietary Considerations

Allergens: Contains fish, gluten (if bread contains wheat), dairy (if cheese or certain sauces are included)

Suitable for: Pescatarian diet, low-fat diet

Not suitable for: Vegetarian diet, vegan diet, gluten-free diet (unless alternative bread is used)

Selection and Storage

Store raw cod fillets in the refrigerator at 32°F (0°C) and consume within 1 to 2 days. If freezing, keep them tightly sealed for up to 3 months. Cooked cod should be refrigerated and consumed within 3 days.

Common Questions About Cod fish sandwich Nutrition

Is a cod fish sandwich high in protein?

Yes, a cod fish sandwich is generally high in protein. Cod itself contains about 20 grams of protein per 100 grams, making it a lean and protein-rich option. However, the overall protein content may vary depending on the portion size and other ingredients like the bread and toppings.

Can I eat a cod fish sandwich on a keto diet?

Typically, a cod fish sandwich is not keto-friendly because the bread contains carbohydrates. However, you can modify it to fit a keto diet by using lettuce wraps or low-carb bread instead of traditional buns, as cod itself is very low in carbs.

What are the health benefits of a cod fish sandwich?

A cod fish sandwich can be a healthy option as cod is rich in lean protein, low in fat, and a good source of B vitamins like B6 and B12, as well as minerals such as selenium and phosphorus. However, be cautious of added calories if the fish is fried and paired with high-calorie condiments or bread.

What is the recommended portion size for a cod fish sandwich?

A typical portion size for a cod fish sandwich includes approximately 3-4 ounces of cooked cod, paired with a single bun or two slices of bread. Add a side of vegetables to create a balanced meal while keeping the calorie count moderate, around 400-600 calories depending on preparation.

How does a cod fish sandwich compare to a chicken sandwich?

Compared to a chicken sandwich, a cod fish sandwich is often lower in fat and calories if the cod is baked or grilled. Cod is also a good source of omega-3 fatty acids, which are beneficial for heart health, whereas chicken is higher in iron but lacks omega-3s. The difference largely depends on preparation and condiments.

Data Sources & Scientific References