Good source
Protein
16.7 g · 33% DV target
A mild-flavored, flaky white fish prized for its versatility in the kitchen, cod serves as a premier source of lean protein with a minimal fat profile.
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 .812
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 .79
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 .11
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 .7810
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
16.7 g · 33% DV target
0.16 g · Top 20% of fish & seafood
0.14 g · 57% DV target
0.80 μg · 4% DV target
1.01 mg · 7% DV target
1.35 μg · 56% DV target
Seasonality has not been estimated for this ingredient yet.
Keep in the coldest part of the fridge
Wrap tightly to prevent freezer burn
Impact varies significantly by stock location and fishing method; line-caught is preferred.
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.