1 serving (150 grams) contains 130 calories, 29.0 grams of protein, 0.8 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
117.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 79.7 mg | 26% | |
| Sodium | 317.2 mg | 13% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 26.1 g | 52% | |
| Vitamin D | 32.4 mcg | 162% | |
| Calcium | 13.5 mg | 1% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 400.9 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 Steamed cod
Steamed cod is a popular dish in various cuisines, particularly found in East Asian, Scandinavian, and Mediterranean cooking. Known for its delicate flavor and flaky texture, cod is a low-fat white fish that is high in protein. A 3-ounce serving of cooked cod provides approximately 89 calories, 19 grams of protein, and less than 1 gram of fat. It is a rich source of vitamin B12, phosphorus, and selenium, and also contains omega-3 fatty acids, although in smaller amounts compared to fatty fish. Due to its mild taste, cod is a versatile protein option that pairs well with a variety of seasonings and side dishes.
Health Benefits
- Promotes muscle growth and repair due to its high protein content (19g per 3-ounce serving).
- Supports brain function and nervous system health with its vitamin B12 content (16% of the Daily Value per serving).
- Contributes to immune system support and antioxidant defense through its selenium content (40% of the Daily Value per serving).
Dietary Considerations
Selection and Storage
Store raw cod in the refrigerator for up to 2 days or freeze for up to 6 months. Cooked cod should be consumed within 2-3 days if refrigerated.
Common Questions About Steamed cod Nutrition
Is steamed cod high in protein?
Yes, steamed cod is high in protein. A 3-ounce serving of cooked cod contains approximately 20 grams of protein, making it an excellent lean protein source for muscle repair and growth.
Can I eat steamed cod on a keto diet?
Yes, steamed cod is perfectly compatible with a keto diet. It is low in carbohydrates, with less than 1 gram per serving, and packed with protein, making it an ideal option for maintaining ketosis.
What are the health benefits of eating steamed cod?
Steamed cod offers several health benefits. It is low in fat, rich in high-quality protein, and contains beneficial nutrients like vitamin B12, selenium, and phosphorus. Additionally, it is heart-healthy due to its low cholesterol and saturated fat content.
What is the recommended portion size for steamed cod?
The recommended portion size for steamed cod is typically 3 to 4 ounces, which provides about 90–100 calories. This size fits well into a balanced meal and allows room for sides like steamed vegetables or a salad.
How does steamed cod compare to grilled salmon?
Steamed cod is leaner than grilled salmon, with lower fat and calorie content. While cod has around 90 calories and less than 1 gram of fat per 3-ounce serving, grilled salmon has approximately 175 calories and 10 grams of healthy fats like omega-3s. Cod is a better choice if you're aiming for a low-fat meal, while salmon provides more heart-healthy fats.
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 - Steamed 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.
