Seafood
cooked atlantic cod.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cooked cod
SERVING
CALORIES
105
PROTEIN
22.8g
CARBS
0g
FAT
0.86g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories105kcal—
Protein22.8g46%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat0.86g1%
Saturated fat0.17g1%
Cholesterol55mg18%
Water75.9g—
MINERALS
Sodium78mg3%
Potassium244mg5%
Calcium14mg1%
Iron0.49mg3%
Magnesium42mg10%
Phosphorus138mg11%
Zinc0.58mg5%
Copper0.04mg4%
Manganese0.02mg1%
Selenium37.6µg68%
VITAMINS
Vitamin A14µg2%
Vitamin C1.0mg1%
Vitamin D1.2µg6%
Vitamin E0.81mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.09mg8%
Riboflavin (B2)0.08mg6%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)0.18mg4%
Vitamin B60.28mg16%
Folate (B9)8.0µg2%
Vitamin B121.1µg44%
%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 cup136g
1 tablespoon8.5g
1 teaspoon2.8g
1 ml0.6g
1 liter566.7g
1 piece113g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of high-quality, lean protein, essential for muscle repair, growth, and overall body function.
- ✓Excellent source of Omega-3 fatty acids (EPA and DHA), which support heart health by reducing blood pressure and triglycerides, and promote brain function.
- ✓High in Vitamin B12, crucial for red blood cell formation and proper neurological function.
- ✓Provides essential minerals like iodine and selenium, which are vital for thyroid function and antioxidant defense.
COOKING TIPS
In the kitchen.
- 1Cod is a delicate, flaky fish; use gentle cooking methods like baking, steaming, or poaching to prevent it from falling apart.
- 2To check for doneness, insert a fork at an angle into the thickest part and twist gently. The fish should flake easily and appear opaque throughout.
- 3Season cod with simple flavors like lemon, dill, parsley, and garlic to complement its mild taste without overpowering it.
STORAGE
Keep it fresh.
- Store leftover cooked cod in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 3-4 days.
- For longer storage, freeze cooked cod in an airtight, freezer-safe container or bag. It can be kept for up to 3 months for best quality.
FAQ
Frequently asked questions.
Is cooked Atlantic cod healthy?
Yes, cooked Atlantic cod is a very healthy lean protein source. It is low in calories and fat while providing essential nutrients like Omega-3 fatty acids, Vitamin B12, and iodine, which support heart, brain, and thyroid health.
How much protein is in cooked Atlantic cod?
A 100g serving of cooked Atlantic cod contains approximately 22.83g of protein. This high protein content makes it an excellent choice for muscle repair, growth, and maintaining satiety.
Is Atlantic cod good for weight loss?
Yes, it is an ideal food for weight loss because it is nutrient-dense but low in calories, containing only about 105 calories per 100g. Its high protein content can also help reduce appetite and prevent overeating.
Is cooked Atlantic cod keto-friendly?
Yes, cooked Atlantic cod is perfectly keto-friendly as it contains 0g of carbohydrates. It is a pure protein source that fits well into low-carb and ketogenic lifestyles, provided it isn't prepared with flour or breading.
Is Atlantic cod gluten-free?
Naturally, Atlantic cod is 100% gluten-free. However, you should be cautious with preparation methods like deep-frying in batter or using breadcrumbs, as these additions typically contain wheat-based gluten.
What does cooked Atlantic cod taste like?
Atlantic cod has a very mild, slightly sweet flavor and a delicate, flaky texture. Because it lacks a strong 'fishy' taste, it is highly versatile and absorbs the flavors of seasonings and sauces well.
How do you know when Atlantic cod is fully cooked?
Cod is fully cooked when the flesh changes from translucent to opaque and flakes easily when pressed with a fork. To ensure food safety, it should reach an internal temperature of 145°F (63°C).
How long does cooked Atlantic cod last in the fridge?
Once cooked, Atlantic cod should be stored in an airtight container and kept in the refrigerator. It will remain safe and fresh to eat for 3 to 4 days.
Can you freeze cooked Atlantic cod?
Yes, you can freeze cooked cod for up to 2 months. For best results, wrap it tightly in plastic wrap or use a vacuum sealer to prevent freezer burn, though the texture may be slightly firmer once thawed and reheated.
Is Atlantic cod high in mercury?
No, Atlantic cod is considered a low-mercury fish. It is listed as a 'Best Choice' by the FDA and EPA, making it safe for most adults to consume 2 to 3 servings per week.
