1 serving (150 grams) contains 189 calories, 26.0 grams of protein, 8.0 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
298.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 94.6 mg | 31% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 41.0 g | 82% | |
| Vitamin D | 630.9 mcg | 3154% | |
| Calcium | 31.5 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 709.8 mg | 15% | |
* 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 Pan fried cod
Pan-fried cod is a simple, flavorful dish commonly associated with Scandinavian cuisine and Mediterranean diets. Cod, a white fish with mild taste, is prized for its lean protein and low fat content, making it a heart-healthy choice. It is rich in essential nutrients like omega-3 fatty acids, B vitamins (such as B6 and B12), and minerals like phosphorus and selenium. Pan-frying preserves its delicate texture while adding depth of flavor, often enhanced with olive oil, garlic, or fresh herbs. This dish aligns with various dietary preferences and suits health-conscious eaters looking for nutrient-dense options.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High in vitamin B12, essential for red blood cell formation and brain function.
- Contains selenium, a mineral that acts as an antioxidant and supports immune health.
Dietary Considerations
Selection and Storage
Store fresh cod in the refrigerator at 32-38°F and consume within 1-2 days. For longer storage, freeze the fish in airtight packaging for up to 3 months.
Common Questions About Pan fried cod Nutrition
Is pan fried cod high in protein?
Yes, pan fried cod is an excellent source of protein. A 3-ounce serving of cod contains approximately 15-20 grams of protein, depending on the cooking method, while being relatively low in calories, making it a lean and nutritious choice for muscle repair and maintenance.
Can I eat pan fried cod on a keto diet?
Yes, pan fried cod can be a great choice for a keto diet, as it is naturally low in carbs and high in protein. Ensure it is fried in keto-friendly fats like olive oil, avocado oil, or butter, and avoid breading that contains flour or other high-carb ingredients.
What are the health benefits and concerns of eating pan fried cod?
Cod is rich in omega-3 fatty acids, vitamin B12, and selenium, which support heart health, brain function, and immune defense. However, when pan frying, use moderation with added fats or butter to maintain its low-calorie profile, and ensure you're sourcing cod sustainably to avoid overfished varieties.
What is the recommended portion size for pan fried cod?
A typical serving of pan fried cod is 3-5 ounces, which provides sufficient protein and nutrients for most adults. Pair it with vegetables or healthy sides to create a balanced meal, and consider limiting portion sizes based on calorie goals.
How does pan fried cod compare to grilled or baked cod?
Pan fried cod often has a richer flavor due to the oil or butter used for cooking, but it may contain slightly more calories compared to baked or grilled cod. Grilled and baked options are typically lower in added fats, making them better for weight management if you're counting calories or prefer lighter preparation methods.
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.
