Bacalaitos fritos
Common food
Photo: Wikipedia
Bacalaitos fritos are crispy, golden fritters made from a batter of salt cod, flour, and seasonings, deep-fried to a satisfying crunch with a tender, savory interior. They offer a substantial protein boost from the cod, balanced by a moderate carbohydrate content from the flour base. The texture is a delightful contrast between the shattering crust and the soft, flaky fish inside.
Calorie split: 21% protein · 52% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love bacalaitos for their irresistible salty-savory flavor and the satisfying crunch of the fried batter, which perfectly complements the tender fish. They are a beloved staple in Puerto Rican and Caribbean cuisine, often enjoyed as a street food, appetizer, or part of a festive meal.
⚠️ Watch-outs & how to enjoy it better
The deep-frying method adds significant fat and calories, and the use of salt cod means they can be very high in sodium, which is a consideration for those monitoring salt intake. To counteract this, enjoy them in moderation as an occasional treat, pair with a fresh, acidic slaw or salad to cut the richness, and consider blotting them on paper towels to remove excess oil.
Key benefits
- Excellent source of lean protein from salt cod
- Provides quick energy from its carbohydrate-rich batter
- Contains B vitamins like niacin and B12 from the fish
- Offers a satisfying, savory snack or appetizer option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'bacalaitos' is a diminutive form of 'bacalao' (salt cod), literally meaning 'little cod' fritters, highlighting their traditional role as a bite-sized snack.
Full nutrition (USDA data · scales with serving)
| Water | 39.3 g |
| Energy | 281 kcal |
| Protein | 14.4 g |
| Total lipid (fat) | 8.6 g |
| Carbohydrate, by difference | 36.1 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 0.12 g |
| Calcium, Ca | 105 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 256 mg |
| Potassium, K | 208 mg |
| Sodium, Na | 233 mg |
| Zinc, Zn | 0.53 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 21.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.21 mg |
| Niacin | 3.5 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 56.0 ug |
| Folic acid | 44.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 87.0 ug |
| Choline, total | 44.6 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 7.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.84 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.35 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.06 g |
| Cholesterol | 29.0 mg |
FAQ
What is bacalaitos fritos made of?
The primary ingredients are rehydrated salt cod (bacalao), all-purpose flour, water or milk, eggs, garlic, and herbs like cilantro, all combined into a batter and deep-fried.
How do you reduce the saltiness of bacalaitos?
The key is to properly desalinate the salt cod by soaking it in cold water for 24-48 hours, changing the water several times, before flaking it for the batter.
Can bacalaitos be baked instead of fried?
While traditional preparation is deep-frying for the authentic texture, you can attempt a healthier version by baking spoonfuls of batter on a parchment-lined sheet at a high temperature, though the crispiness will differ.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.81 kcal/g · 21% calories from protein · 1.2 g fiber · 0.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.