1 serving (145 grams) contains 265 calories, 9.6 grams of protein, 23.1 grams of fat, and 4.1 grams of carbohydrates.
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Nutrition Information
Calories |
265.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.1 g | 29% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 21.8 mg | 7% | |
| Sodium | 601.8 mg | 26% | |
| Total Carbohydrates | 4.1 g | 1% | |
| Dietary Fiber | 1.0 g | 3% | |
| Sugars | 2.2 g | ||
| protein | 9.6 g | 19% | |
| Vitamin D | 17.4 mcg | 86% | |
| Calcium | 21.8 mg | 1% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 355.2 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
Source of Calories
About Codfish salad
Codfish salad is a flavorful dish often associated with Mediterranean and Caribbean cuisines, including Portuguese and Brazilian traditions. It typically consists of cooked or dried salt cod mixed with vegetables such as tomatoes, onions, peppers, and olives, often seasoned with olive oil, vinegar, and fresh herbs. Codfish is a lean protein source, rich in vitamins B6, B12, and niacin, along with essential minerals like phosphorus and selenium. It also contains omega-3 fatty acids, beneficial for heart health, making codfish salad a nutrient-dense option that complements a balanced diet. When paired with vegetables and olive oil, this dish provides a mix of macronutrients, vitamins, and antioxidants essential for overall wellness.
Health Benefits
- Supports heart health due to omega-3 fatty acids in codfish, which can help reduce inflammation and support cardiovascular function.
- Boosts immunity and energy levels with vitamin B12, which is crucial for red blood cell production and nerve function.
- Promotes strong bones through phosphorus in codfish, which is vital for maintaining bone density and structure.
Dietary Considerations
Selection and Storage
Store fresh or dried codfish in the refrigerator and use within 1-2 days after thawing. For dried salt cod, soak and rinse thoroughly to remove excess salt before cooking.
Common Questions About Codfish salad Nutrition
Is Codfish Salad high in protein?
Codfish Salad is generally high in protein due to the inclusion of codfish, which contains approximately 18-25 grams of protein per 100 grams, depending on preparation. The protein in codfish is lean and easily digestible, making it a great choice for muscle repair and overall health.
Can I eat Codfish Salad on a keto diet?
Yes, Codfish Salad can be suitable for a keto diet if prepared without carb-heavy additions like potatoes or bread. Typically, codfish itself is very low in carbohydrates, with less than 1 gram per 100 grams, making it compatible with keto when combined with low-carb vegetables and dressings.
What are the health benefits of Codfish Salad?
Codfish Salad offers several health benefits, including being rich in omega-3 fatty acids, which support heart and brain health. It is also a good source of vitamin B12, selenium, and phosphorus, important for energy metabolism and maintaining bone health. However, the salt content may be high if the codfish is salted, which could be a concern for individuals with high blood pressure.
What is the recommended serving size for Codfish Salad?
A typical serving size for Codfish Salad is about 1 cup (150-200 grams), which provides roughly 150-250 calories depending on the ingredients and dressing used. This portion ensures a balanced intake of protein and nutrients without excessive calories or sodium.
How does Codfish Salad compare to Tuna Salad in terms of nutrition?
Codfish Salad tends to be lower in fat compared to Tuna Salad, as codfish is leaner than tuna. While both are high in protein, Codfish Salad is a lighter option with fewer calories per serving, whereas Tuna Salad may offer more omega-3 fats if made with fatty tuna. The choice between them depends on dietary goals, such as reducing calorie intake or increasing healthy fat consumption.
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.
- USDA FoodData - Codfish salad DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
