Cod Nutrition Benefits and Facts

Nutritional summary

Cod is a lean protein source that is consistently recommended as part of healthy dietary patterns, such as the Mediterranean and Nordic diets, which are linked to a reduced risk of chronic disease .
Because it is a low-fat fish, cod contains significantly less saturated fat than common animal proteins like beef or pork, making it a preferred choice for cardiovascular health .
Cod is identified as a "good choice" for frequent consumption because it typically contains lower levels of mercury compared to larger predatory species like swordfish or tuna .
While cod provides essential omega-3 fatty acids, its concentration of EPA and DHA (long-chain fats that support heart health) is lower than that of oily fish like salmon or sardines .

Interesting fact

The pursuit of cod was a primary driver of European exploration and settlement in North America, once considered so abundant that it was said one could walk across the Atlantic on the backs of the fish.

Standout nutrients

EPIC

SOURCE

Iodine

SUPER

SOURCE

Selenium

GREAT

SOURCE

Vitamin D

GREAT

SOURCE

Protein

104

kcal per 100g

Protein16.7g

Fat3.56g

Carbs2.88g

Fiber0.13g

Sugar0.05g

Fat breakdown

Polyunsat1.38g

Monounsat1.29g

Saturated0.53g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Impact varies significantly by stock location and fishing method; line-caught is preferred.

Confidencemedium

Storage

Refrigerate

1–2 days

Keep in the coldest part of the fridge

Freeze

3–6 months

Wrap tightly to prevent freezer burn

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Dietary Intake and Nutrient Composition of Seafood - NCBI - NIH

[7]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Fish Consumption and the Risk of Chronic Disease: An Umbrella Review of Meta-Analyses of Prospective Cohort Studies - PMC

[8]pmc.ncbi.nlm.nih.gov

Fish, Shellfish, and Children's Health: An Assessment of Benefits ...

[9]pmc.ncbi.nlm.nih.gov

Omega-3 Fatty Acids - Health Professional Fact Sheet

[10]ods.od.nih.gov

Aquatic Foods - The Nutrition Source

[11]nutritionsource.hsph.harvard.edu

Seafood Consumption Patterns in the United States and Canada - The Role of Seafood Consumption in Child Growth and Development - NCBI Bookshelf

[12]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

94.0

Version

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