Salt cod
Salt cod, or bacalhau, is a preserved fish made by salting and drying Atlantic cod. It's a staple in many cuisines, particularly in Portugal, Spain, Italy, and parts of the Caribbean, and is rehydrated before cooking in dishes like stews, fritters, or baked casseroles.
🍽️ Nutrition at a glance
Salt cod is an excellent source of high-quality protein and is low in carbohydrates. It is very high in sodium due to the curing process but also provides important nutrients like omega-3 fatty acids, vitamin B12, and selenium.
Nutrition breakdown
| Calories | 110 kcal |
| Protein | 23 g |
| Carbs | 0 g |
| Fat | 1 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 3500 mg |
| Vitamin B12 | 2.0 mcg |
| Selenium | 45 mcg |
| Phosphorus | 200 mg |
| Potassium | 450 mg |
| Niacin (B3) | 3.0 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
Per 100 g (after rehydration and cooking, approx. 3.5 oz) · estimated, varies by recipe
💡 What's interesting
Culturally, salt cod was a crucial food for long sea voyages and religious fasting periods (like Lent) in Catholic countries. Nutritionally, the preservation process concentrates the protein, making it a very dense source of this macronutrient.
