Cod
A lean white fish giving 23 g of protein per 100 g for barely 100 calories.
Nutrition per 100 g
Standardised to 100 g of cod, cooked for fair comparison. Typical serving: 100 g cooked — 105 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 105 kcal | 105 kcal | 100 kcal |
| Protein | 22.8 g | 22.8 g | 21.7 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 0.9 g | 0.9 g | 0.9 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cod, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 14 µg | 14 µg | 2% |
| Vitamin C | 1 mg | 1 mg | 1% |
| Vitamin D | 1.2 µg | 1.2 µg | 6% |
| Vitamin E | 0.81 mg | 0.81 mg | 5% |
| Vitamin K | 0.1 µg | 0.1 µg | <1% |
| Thiamin | 0.088 mg | 0.088 mg | 7% |
| Riboflavin | 0.079 mg | 0.079 mg | 6% |
| Niacin | 2.5 mg | 2.5 mg | 16% |
| Vitamin B6 | 0.28 mg | 0.28 mg | 16% |
| Folate | 8 µg | 8 µg | 2% |
| Vitamin B12 | 1.1 µg | 1.1 µg | 46% |
| Pantothenic acid | 0.18 mg | 0.18 mg | 4% |
| Choline | 83.7 mg | 83.7 mg | 15% |
| Minerals | |||
| Calcium | 14 mg | 14 mg | 1% |
| Iron | 0.49 mg | 0.49 mg | 3% |
| Magnesium | 42 mg | 42 mg | 10% |
| Phosphorus | 138 mg | 138 mg | 11% |
| Potassium | 244 mg | 244 mg | 5% |
| Sodium | 78 mg | 78 mg | 3% |
| Zinc | 0.58 mg | 0.58 mg | 5% |
| Selenium | 37.6 µg | 37.6 µg | 68% |
| Copper | 0.036 mg | 0.036 mg | 4% |
| Manganese | 0.02 mg | 0.02 mg | <1% |
Source: USDA FoodData Central — Fish, cod, Atlantic, cooked, dry heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cod?
- Outstanding protein-to-calorie ratio.
- Mild flavour that suits people who dislike fishy tastes.
- Frozen fillets cook straight from the freezer.
How to include it
- Bake with tomatoes, olives and capers.
- Poach gently in milk or stock to keep it moist.
- Roast on a tray with chickpeas and paprika.
Things to consider
- Very little omega-3 compared with oily fish.
- Check sustainability ratings; stocks vary widely by fishery.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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