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cod.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

Atlantic cod

Recipes with cod + Add to pantry

SERVING

CALORIES

PROTEIN

17.8g

CARBS

FAT

0.67g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories82kcal—

Protein17.8g36%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat0.67g1%

Saturated fat0.13g1%

Cholesterol43mg14%

Water81.2g—

MINERALS

Sodium54mg2%

Potassium413mg9%

Calcium16mg1%

Iron0.38mg2%

Magnesium32mg8%

Phosphorus203mg16%

Zinc0.45mg4%

Copper0.03mg3%

Manganese0.02mg1%

Selenium33.1µg60%

VITAMINS

Vitamin A12µg1%

Vitamin C1.0mg1%

Vitamin D0.90µg5%

Vitamin E0.64mg4%

Vitamin K0.10µg0%

Thiamin (B1)0.08mg7%

Riboflavin (B2)0.07mg5%

Niacin (B3)2.1mg13%

Pantothenic acid (B5)0.15mg3%

Vitamin B60.25mg15%

Folate (B9)7.0µg2%

Vitamin B120.91µg38%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup150g

1 tablespoon9g

1 oz28.4g

1 lb453.6g

1 piece150g

HEALTH BENEFITS

Why eat it.

✓Excellent source of lean protein, essential for muscle repair, growth, and overall body function.
✓Rich in omega-3 fatty acids (EPA and DHA), which support heart health by reducing inflammation and lowering blood pressure.
✓High in B vitamins, particularly B12 and niacin, which are crucial for energy metabolism and nervous system health.
✓Good source of essential minerals like phosphorus and selenium, important for bone health and antioxidant defense.

COOKING TIPS

In the kitchen.

1Pat the cod fillets completely dry with a paper towel before cooking to ensure a good sear and prevent steaming.
2Cod has a mild flavor and delicate, flaky texture, making it ideal for baking, broiling, pan-searing, or poaching. Avoid overcooking to prevent it from becoming dry and tough.
3To check for doneness, insert a fork into the thickest part of the fillet and twist gently. The fish should flake easily and appear opaque throughout.
4Its mild taste pairs well with a variety of flavors, from simple lemon and herbs to more robust sauces like tomato, pesto, or a light cream sauce.

STORAGE

Keep it fresh.

Store fresh cod in the coldest part of your refrigerator (at or below 40°F / 4°C) and consume within 1-2 days of purchase.
For longer storage, wrap cod fillets tightly in plastic wrap and place in a freezer-safe bag. It can be frozen for up to 6 months at 0°F (-18°C).

FAQ

Frequently asked questions.

Is cod healthy?

Yes, cod is a highly nutritious lean protein source. It is low in calories and fat while providing essential nutrients like omega-3 fatty acids, B vitamins, and minerals such as selenium, which support heart and brain health.

How much protein is in cod?

Cod is an excellent source of protein, containing approximately 17.81 grams per 100-gram serving. This high protein-to-calorie ratio makes it ideal for muscle repair and maintaining a healthy metabolism.

Is cod good for weight loss?

Cod is an exceptional food for weight loss because it is very low in calories (82 per 100g) and virtually fat-free. Its high protein content helps promote satiety, keeping you full for longer periods.

Is cod keto-friendly?

Yes, cod is naturally keto-friendly as it contains zero carbohydrates. Because it is a very lean fish, those on a ketogenic diet often prepare it with healthy fats like olive oil, butter, or cream-based sauces.

Is cod gluten-free?

Fresh, unprocessed cod is naturally gluten-free. However, you should be careful with pre-packaged, breaded, or battered cod products, as these typically contain wheat-based ingredients.

What does cod taste like?

Cod has a very mild, slightly sweet flavor and a firm, flaky texture. It is often preferred by those who dislike 'fishy' tasting seafood, as it easily absorbs the flavors of the seasonings and sauces it is cooked with.

How do you cook cod?

Cod is versatile and can be baked, pan-seared, grilled, or poached. It cooks quickly, usually requiring only 10 to 15 minutes; it is finished when the internal temperature reaches 145°F (63°C) and the flesh flakes easily with a fork.

How long does fresh cod last in the fridge?

Fresh cod is highly perishable and should be stored in the coldest part of the refrigerator and consumed within 1 to 2 days of purchase. For longer storage, it should be tightly wrapped and frozen.

How can you tell if cod has gone bad?

Spoiled cod will have a strong, sour, or ammonia-like odor rather than a mild ocean scent. You should also look for a slimy texture, a dull or yellowish color, and flesh that feels soft or mushy to the touch.

Is cod high in mercury?

No, cod is considered a low-mercury fish. It is listed as a 'Best Choice' by the FDA, meaning it is safe to eat 2-3 servings per week, even for sensitive groups like pregnant women and young children.

RECIPES