1 serving (150 grams) contains 180 calories, 25.0 grams of protein, 6.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
283.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 94.6 mg | 31% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 3.2 g | ||
| protein | 39.4 g | 78% | |
| Vitamin D | 315.5 mcg | 1577% | |
| Calcium | 47.3 mg | 3% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 630.9 mg | 13% | |
* 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 with sauce
Cod with sauce refers to a dish where cod, a flaky white fish found in cold waters like the North Atlantic, is typically baked, poached, or pan-seared and served with a complementary sauce. Cod is a staple in cuisines worldwide, especially in Nordic, Mediterranean, and East Asian diets. It is highly regarded for its mild flavor and versatility in cooking. Nutritionally, cod is an excellent source of lean protein, providing about 20 grams per 100 grams while being low in fat. It is also rich in vitamins like B6 and B12, as well as minerals such as phosphorus, selenium, and iodine, essential for thyroid function and overall metabolism. Serving it with a sauce—like a lemon butter or tomato-based sauce—can enhance its flavor without significantly affecting its nutritional profile when prepared healthfully.
Health Benefits
- Cod is high in lean protein (approximately 20g per 100g), which supports muscle repair and overall growth.
- It contains vitamin B12, crucial for red blood cell formation and nerve health.
- Selenium in cod boosts antioxidant activity, protecting cells from oxidative stress.
- Iodine in cod supports healthy thyroid function and metabolic regulation.
- Low in saturated fat, cod contributes to heart health when included in a balanced diet.
Dietary Considerations
Selection and Storage
Store fresh cod in the refrigerator at 0-4°C (32-39°F) in airtight packaging and consume within 1-2 days. For longer storage, freeze it at -18°C (0°F) for up to 3 months.
Common Questions About Cod with sauce Nutrition
Is cod with sauce high in protein?
Cod is an excellent source of protein, providing around 20 grams of protein per 100 grams of plain cooked cod. However, the specific protein content in cod with sauce may vary depending on the type of sauce used. Ensure the sauce is not protein-heavy to maintain cod's high-protein ratio.
Can I eat cod with sauce on a keto diet?
Cod itself is low in carbs and ideal for a keto diet, containing less than 1 gram of carbohydrates per 100 grams. However, the sauce may include ingredients like sugar or starches, which could increase the carb content. Opt for keto-friendly sauces, such as butter, cream-based, or olive oil-based options, to stay within your carb limits.
What are the health benefits of cod with sauce?
Cod is rich in lean protein and low in fat, making it an excellent choice for heart health and muscle maintenance. It also provides essential nutrients like vitamin B12, phosphorus, and selenium. Be mindful of the sauce, as creamy or sugary sauces can add unhealthy fats or sugar, potentially reducing the benefits of cod itself.
How much cod with sauce should I eat per serving?
A standard serving of cod is typically 3-4 ounces (85-115 grams) of cooked fish, which provides around 90-100 calories without the sauce. For a balanced meal, pair this portion with vegetables or a small serving of whole grains, and keep the added sauce to 1-2 tablespoons to maintain calorie control.
How does cod with sauce compare to salmon with sauce?
Cod is much leaner than salmon, providing only 1 gram of fat per 100 grams versus salmon's 13 grams. Cod is ideal if you're looking for a low-calorie fish, while salmon offers higher omega-3 fatty acids, which support heart health. With sauces, cod often pairs better with lighter or mildly flavored options, while salmon pairs well with richer, creamier sauces.
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.
