salt cod
Also known as:
Loading...
Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Salt cod is an excellent source of lean protein, providing 22.8g per 100g, and is very low in fat. While it contains beneficial B vitamins and minerals, it is naturally very high in sodium due to the curing process, so it must be thoroughly soaked before consumption to be part of a heart-healthy diet.
Salt cod is highly protein-dense, containing approximately 22.8g of protein per 100g serving. This makes it an exceptional choice for muscle repair and growth while remaining low in calories, with only about 105 calories per 100g.
Yes, salt cod is very keto-friendly as it contains 0g of carbohydrates. Its high protein content and lack of sugar or starch make it a versatile staple for low-carb and ketogenic diets.
Pure salt cod is naturally gluten-free as it consists only of fish and salt. However, if you are buying pre-shredded or seasoned varieties, always check the label for potential additives or cross-contamination.
You must rehydrate and desalinate salt cod by soaking it in cold water for 24 to 48 hours in the refrigerator. It is essential to change the water at least 3 to 4 times during this period to remove excess salt and restore the fish's texture.
Once properly soaked, salt cod has a mild, slightly sweet, and savory flavor. Its texture is its most distinct feature; it is much firmer and more 'meaty' than fresh cod, which allows it to hold up well in stews and fried dishes.
Dry, salt-cured cod can last for 6 to 12 months if stored in a cool, dry place or the refrigerator. Once the fish has been soaked and rehydrated, it should be treated like fresh seafood and consumed within 2 days.
salt cod is a versatile ingredient found in cuisines around the world. With 105 calories per 100g and 22.8 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →While you can use fresh cod, the result will be different because salt cod has a unique, firm texture and a concentrated savory depth. If substituting with fresh fish, you will likely need to add more salt to the dish and reduce the cooking time to prevent the fish from flaking apart.
Salt cod is rich in Vitamin B12 and Niacin, which are vital for energy metabolism and nervous system health. It also provides essential minerals like selenium and phosphorus, along with small amounts of heart-healthy omega-3 fatty acids.
Dry salt cod should be creamy white or slightly yellowish; if it develops dark spots, a slimy film, or a very pungent, 'off' ammonia smell, it should be discarded. After soaking, it should smell like fresh sea air rather than something sour or overly fishy.
