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 | 161.1 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 Cooked cod fish
Cod fish is a versatile white fish native to cold, deep waters of the Atlantic and Pacific Oceans. A staple in cuisines such as Nordic, British, and Portuguese, cooked cod is renowned for its mild flavor and flaky texture. It is an excellent source of lean protein while being low in calories and fat. A 3-ounce serving provides approximately 15 grams of protein, less than 1 gram of fat, and is rich in essential nutrients like vitamin B12, phosphorus, selenium, and niacin. Cod is particularly valued for its omega-3 fatty acids, which support heart and brain health. Its nutritional profile makes it popular in healthy eating and weight management plans, often baked, grilled, or steamed to preserve its nutritional integrity.
Health Benefits
- Rich in vitamin B12, which is essential for red blood cell production and proper neurological function.
- High in selenium, a mineral that supports immune function and acts as an antioxidant to protect cellular health.
- Contains omega-3 fatty acids that promote cardiovascular health by reducing inflammation and improving cholesterol levels.
Dietary Considerations
Selection and Storage
Cooked cod should be stored in an airtight container in the refrigerator and consumed within 2 days. It can also be frozen for up to 3 months to maintain freshness.
Common Questions About Cooked cod fish Nutrition
Is cooked cod fish high in protein?
Yes, cooked cod fish is an excellent source of protein. A 3-ounce (85-gram) serving of cooked cod provides approximately 19 grams of high-quality protein while being low in fat, making it a great option for those looking to increase their protein intake without consuming excess calories.
Can I eat cooked cod fish on a keto diet?
Yes, cooked cod fish is highly suitable for a keto diet. It is naturally low in carbohydrates, with less than 1 gram of carbs per serving, and provides lean protein that pairs well with high-fat foods like olive oil or avocado to help meet keto macronutrient ratios.
What are the health benefits of eating cooked cod fish?
Cooked cod fish is rich in essential nutrients like vitamin B12, selenium, and phosphorus, which support red blood cell production, immune function, and bone health. Additionally, it is low in saturated fat and provides omega-3 fatty acids, which are beneficial for heart and brain health. However, individuals should monitor mercury levels if consuming large quantities of fish frequently.
What is a recommended portion size for cooked cod fish?
A recommended portion size of cooked cod fish is about 3-4 ounces (85-113 grams) per serving, which contains approximately 90-100 calories. This portion size provides adequate protein while leaving room to pair it with vegetables or whole grains for a balanced meal.
How does cooked cod fish compare to salmon in terms of nutrition?
Cooked cod fish is leaner than salmon, providing fewer calories and less fat. For example, a 3-ounce serving of cod has about 1 gram of fat, compared to 10-12 grams in the same serving of salmon, making cod a better choice for low-fat diets. However, salmon is richer in omega-3 fatty acids, which are important for heart and brain health, making it ideal for those seeking more healthy fats in their diet.
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.
