1 serving (135 grams) contains 146 calories, 26.2 grams of protein, 3.8 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
145.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.8 g | 4% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 82.3 mg | 27% | |
| Sodium | 467.1 mg | 20% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 26.2 g | 52% | |
| Vitamin D | 37.8 mcg | 188% | |
| Calcium | 14.8 mg | 1% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 402.3 mg | 8% | |
* 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 Grilled cod
Grilled cod is a lean, white fish commonly prepared in a variety of cuisines, including Mediterranean, Nordic, and East Asian cooking. Originating from cold northern waters, cod is prized for its mild flavor and flaky texture, making it a versatile ingredient. Nutritionally, cod is an excellent source of protein, offering approximately 20 grams per 100 grams, while being very low in fat (less than 1 gram). It is rich in vitamin B12, vitamin D, and iodine, which are essential for metabolism, bone health, and thyroid function. Cod also contains omega-3 fatty acids in moderate amounts, supporting heart health.
Health Benefits
- Supports cardiovascular health due to omega-3 fatty acids that help reduce inflammation and blood pressure.
- Promotes energy production and neurological health with its high vitamin B12 content.
- Aids thyroid function and metabolic regulation through its substantial iodine levels.
- Enhances bone health and immune support due to vitamin D content.
Dietary Considerations
Selection and Storage
Refrigerate raw cod at 0-4°C and consume within 1-2 days, or freeze for up to 6 months. Cooked cod should be stored in an airtight container and eaten within 3 days.
Common Questions About Grilled cod Nutrition
Is grilled cod high in protein?
Yes, grilled cod is very high in protein. A 3-ounce serving of grilled cod typically contains around 15 to 20 grams of protein, making it an excellent choice for muscle repair and growth while being low in fat.
Can I eat grilled cod on a keto diet?
Yes, grilled cod is suitable for a keto diet. It is low in carbohydrates (0 grams of carbs per serving), high in protein, and has minimal fat, making it a great option for keto-friendly meals when paired with healthy fats like butter or olive oil.
What are the health benefits of eating grilled cod?
Grilled cod provides several health benefits as it is rich in lean protein, vitamin B12, and omega-3 fatty acids. These nutrients support brain health, enhance heart health, and help maintain strong energy metabolism. Cod is also low in calories, which can aid in weight management.
How much grilled cod should I eat at a meal?
A standard serving size is about 4 to 6 ounces of grilled cod, which provides roughly 90 to 140 calories and sufficient protein for an adult meal. Adjust portion sizes based on your daily caloric and protein requirements or dietary preferences.
How does grilled cod compare to other fish like salmon or tilapia?
Grilled cod is lower in fat and calories compared to salmon, which is higher in omega-3s and healthy fats. Compared to tilapia, cod offers a slightly firmer texture and tends to have less fat. Cod is a mild-flavored fish, making it versatile for different recipes, whereas salmon has a richer and more distinct taste.
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 - Grilled cod 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.
