Saltfish

Seafood

Item Rating: 62/100

1 serving (100 grams) contains 140 calories, 30.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		333.3
% Daily Value*
Total Fat		2.4 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		142.9 mg	47%
Sodium		1904.8 mg	82%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		71.4 g	142%
Vitamin D		476.2 mcg	2381%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
Potassium		714.3 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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 21 cal (7.0%)

Protein: 285 cal (93.0%)

Carbs: 0 cal (0.0%)

About Saltfish

Saltfish, also known as dried or salted cod, dates back centuries as a method of preserving fish through salting and drying. A staple in Caribbean, Mediterranean, and Scandinavian cuisines, it is often rehydrated and incorporated into dishes like Jamaica’s ackee and saltfish or Portugal’s bacalhau recipes. Nutritionally, saltfish is protein-rich (30g per 100g) with virtually no carbohydrates or fiber. It offers a lean source of protein with minimal fat and contains essential micronutrients like calcium (20 mg/100g), iron (1 mg/100g), and vitamin D (200 IU/100g), but sodium levels are extremely high. This makes it a functional protein source, although moderation is necessary due to its salt content.

Health Benefits

• High in protein (30g per 100g), supporting muscle repair and growth.
• Rich in vitamin D (200 IU per 100g), essential for bone health and immune system regulation.
• Contains small amounts of iron (1 mg per 100g), which supports oxygen transport in the blood.

Dietary Considerations

Allergens: Contains fish

Suitable for: High-protein diets, pescatarian diets, low-carb diets

Not suitable for: Low-sodium diets, vegetarian diets, vegan diets

Selection and Storage

Store saltfish in a cool, dry place before opening. Once rehydrated, it should be refrigerated and consumed within 3-4 days.

Common Questions About Saltfish Nutrition

Is saltfish high in protein?

Yes, saltfish is an excellent source of protein, containing approximately 30 grams of protein per 100 grams, making it ideal for muscle growth and repair. Its high protein content, coupled with low fat, makes it a lean option for those looking to increase protein intake.

Can I eat saltfish on a keto diet?

Saltfish is highly suitable for a keto diet because it is carb-free and rich in protein. With 0 grams of carbohydrates and minimal fat (1 gram per 100 grams), it aligns perfectly with the low-carb, high-protein approach of keto eating plans.

What are the health benefits and concerns of eating saltfish?

Saltfish offers numerous health benefits, including being a rich protein source and low in fat, which supports muscle health and weight management. However, it has high sodium levels (800 mg per 100 grams) that may pose risks for individuals with hypertension or heart concerns if consumed in large amounts.

How much saltfish should I eat in one serving?

A typical serving size for saltfish is around 100 grams, which provides 140 calories and 30 grams of protein. Pair it with potassium-rich foods, like leafy greens or sweet potatoes, to balance the high sodium content.

How does saltfish compare to fresh fish in terms of nutrition?

Compared to fresh fish, saltfish is preserved with high sodium levels, which differ significantly from the lower sodium content of fresh fish. Nutritionally, both are excellent sources of protein, but fresh fish may provide more omega-3 fatty acids and fewer processing-related concerns than saltfish.

Data Sources & Scientific References