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 | 188.9 mg | 8% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 53.9 g | 107% | |
| Vitamin D | 427.8 mcg | 2139% | |
| Calcium | 36.1 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 1219.4 mg | 25% | |
* 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
Cooked cod is a popular white fish widely consumed in cuisines around the world, particularly in European dishes such as British fish and chips and Portuguese bacalhau recipes. Native to cold waters of the Atlantic and Pacific Oceans, cod is renowned for its mild flavor and flaky texture. Nutritionally, it is low in calories and fat while being an excellent source of lean protein, with approximately 90 calories and 19 grams of protein per 100 grams (3.5 ounces) serving. Cod also contains essential nutrients like vitamin B12, niacin (B3), phosphorus, and selenium, contributing to its reputation as a healthy dietary choice.
Health Benefits
- Rich in protein, cod supports muscle repair and growth with 19 grams of protein per 100-gram serving.
- High in vitamin B12, which is vital for nerve health and red blood cell production.
- Contains selenium, an antioxidant that helps protect cells and supports thyroid function.
Dietary Considerations
Selection and Storage
Store cooked cod in an airtight container in the refrigerator for up to 2 days. Reheat gently to preserve texture and flavor, or enjoy cold in salads.
Common Questions About Cooked cod Nutrition
Is cooked cod high in protein?
Yes, cooked cod is a great source of lean protein. A 3-ounce (85-gram) serving of cooked cod provides approximately 19 grams of protein while being low in fat, making it an excellent choice for muscle building and repair.
Can I eat cooked cod on a keto diet?
Yes, cooked cod is an excellent option for a keto diet due to its low carbohydrate content. A 3-ounce serving contains 0 grams of carbs, making it a perfect fit for low-carb or ketogenic meal plans.
What are the health benefits of cooked cod?
Cooked cod is rich in essential nutrients like vitamin B12, iodine, phosphorus, and selenium, which are important for energy production, thyroid function, bone health, and antioxidant defense. It is also low in calories and saturated fat, making it heart-healthy.
What is a recommended serving size of cooked cod?
A recommended serving size of cooked cod is about 3 to 4 ounces (85-113 grams) per meal. This portion provides sufficient protein and nutrients without being overly high in calories, which is approximately 90-110 calories depending on preparation.
How does cooked cod compare to salmon in terms of nutrition?
Cooked cod is much leaner than salmon, with fewer calories and fat per serving. For instance, a 3-ounce serving of cod contains about 90 calories and less than 1 gram of fat, while the same serving of salmon has around 175 calories and 10 grams of fat. However, salmon is higher in omega-3 fatty acids, which are beneficial for heart and brain health.
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.
