Cod

Seafood

Item Rating: 79/100

1 serving (100 grams) contains 105 calories, 22.8 grams of protein, 0.7 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		250
% Daily Value*
Total Fat		1.6 g	2%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		102.4 mg	34%
Sodium		0 mg	0%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		54.4 g	108%
Vitamin D		0 mcg	0%
Calcium		0 mg	0%
Iron		0 mg	0%
Potassium		0 mg	0%

* 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: 14 cal (6.2%)

Protein: 217 cal (93.8%)

Carbs: 0 cal (0.0%)

About Cod

Cod is a lean, white-fleshed fish found primarily in cold waters of the North Atlantic and Pacific Oceans. It has been a staple in cuisines such as Nordic, British, and Mediterranean, often featured in dishes like fish and chips, stews, and baked preparations. A single serving of cod (approximately 100g) is nutrient-dense yet low in calories, providing 105 calories and an impressive 22.83g of protein. It is naturally carb-free and very low in fat, making it a popular choice for health-conscious eaters. While cod does not contain significant fiber, calcium, iron, or vitamin C, it is rich in vitamin D and omega-3 fatty acids, essential for overall health and well-being.

Health Benefits

• Cod is an excellent source of high-quality protein (22.83g per 100g), essential for muscle repair and growth.
• It contains omega-3 fatty acids, which support heart health by reducing inflammation and improving cholesterol levels.
• Cod provides vitamin D, crucial for bone health and immune function, which many diets lack.

Dietary Considerations

Allergens: Contains fish

Suitable for: Low-carb diet, keto diet, weight loss diets, gluten-free diet

Not suitable for: Vegan diet, vegetarian diet, fish allergies

Selection and Storage

Store cod in the refrigerator at a temperature below 40°F and consume within 1-2 days. For longer storage, keep it in a freezer-safe bag and freeze promptly at 0°F.

Common Questions About Cod Nutrition

Is cod high in protein?

Yes, cod is an excellent source of protein. A typical 3-ounce (85g) serving contains about 22.83 grams of high-quality, lean protein, making it an ideal choice for supporting muscle repair and growth.

Can I eat cod on a keto diet?

Absolutely! Cod is perfect for a keto diet because it contains zero carbs and just 0.67 grams of fat per serving, allowing you to meet your protein needs without exceeding your carb limit.

What are the health benefits or concerns of eating cod?

Cod is rich in protein and contains essential nutrients like B vitamins and selenium, which support metabolism and immune function. However, as a low-fat fish, it’s not a good source of omega-3 fatty acids compared to fattier fish such as salmon.

How much cod should I eat per serving?

A standard serving size of cod is about 3 ounces (85g), which contains 105 calories, 22.83 grams of protein, and minimal fat. Depending on your dietary needs, you can adjust portions to meet daily protein goals.

How does cod compare to salmon in nutrition?

Cod is lower in fat and calories than salmon, making it a lean protein source with zero carbs and 105 calories per serving. Salmon, on the other hand, is higher in calories and rich in omega-3 fatty acids, beneficial for heart and brain health.

Data Sources & Scientific References

1. Cod and Other Fish in Seafood Consumption and Omega-3s

   Harvard T.H. Chan School of Public Health

   Explores the role of cod and other fish in delivering proteins, omega-3s, and other essential nutrients.

   View source →
2. Dietary Guidelines for Americans, 2020-2025: Seafood Recommendations

   U.S. Department of Health and Human Services

   Includes recommendations on seafood consumption, highlighting cod as a source of lean protein in a healthy diet.

   View source →