Fish, cod, Atlantic, canned, solids and liquid
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Canned Atlantic cod is a pantry staple of tender, flaky white fish preserved in its own brine or light liquid. Its mild, clean flavor and soft texture make it a quick protein source that requires no cooking. Nutritionally, it is a powerhouse of lean protein with virtually no fat or carbohydrates, making it ideal for low-calorie, high-protein diets.
Calorie split: 92% protein · 0% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love canned cod for its incredible convenience and versatility—it's a ready-to-eat protein that can be flaked into salads, sandwiches, or chowders in seconds. Its mild, non-fishy taste also makes it a favorite for those who prefer subtler flavors or are introducing seafood to children.
⚠️ Watch-outs & how to enjoy it better
The texture can become mushy or overly soft compared to fresh or salted cod, which may disappoint those seeking a firm bite. It is often high in sodium from the canning brine, so those monitoring salt intake should rinse it thoroughly or opt for low-sodium varieties. To counteract the sodium, pair it with potassium-rich vegetables like spinach or sweet potatoes, and always drain and rinse the fish before use.
Key benefits
- Exceptionally high in lean protein (22.76g per 100g).
- Virtually fat-free (0.86g per 100g) and carbohydrate-free.
- Convenient, shelf-stable protein requiring no preparation.
- Low in calories (105 kcal per 100g).
- Rich in essential minerals like selenium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Canned cod was a crucial protein source for British Royal Navy sailors in the 18th and 19th centuries, helping fuel long voyages across the globe.
Full nutrition (USDA data · scales with serving)
| Water | 75.6 g |
| Energy | 105 kcal |
| Energy | 439 kj |
| Protein | 22.8 g |
| Total lipid (fat) | 0.86 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.49 mg |
| Magnesium, Mg | 41.0 mg |
| Phosphorus, P | 260 mg |
| Potassium, K | 528 mg |
| Sodium, Na | 218 mg |
| Zinc, Zn | 0.58 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 38.1 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.08 mg |
| Niacin | 2.5 mg |
| Pantothenic acid | 0.17 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 85.0 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 14.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 47.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.82 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 47.0 iu |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin D3 (cholecalciferol) | 1.2 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.17 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 | 0.12 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.12 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.08 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.29 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.15 g |
| Cholesterol | 55.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.00 g |
| Isoleucine | 1.0 g |
| Leucine | 1.9 g |
| Lysine | 2.1 g |
| Methionine | 0.67 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.89 g |
| Tyrosine | 0.77 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.67 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.4 g |
| Glycine | 1.1 g |
| Proline | 0.81 g |
| Serine | 0.93 g |
FAQ
Is canned cod the same as salt cod or bacalao?
No. Canned cod is typically packed in water or brine and is ready to eat, while salt cod (bacalao) is heavily salted and dried, requiring extensive soaking before use.
How should I store leftover canned cod?
Once opened, transfer any unused cod and its liquid to an airtight container and refrigerate. It will keep for 2-3 days. Do not freeze it in the can.
Can I use canned cod in recipes that call for fresh cod?
Yes, but with adjustments. Canned cod is already cooked and flaky, so it's best added at the end of cooking to avoid it breaking apart. It works well in dishes where the fish is flaked or mashed, like fish cakes or salads.
Why is my canned cod so salty?
Canned cod is often preserved in a brine solution. To reduce the saltiness, simply drain the liquid and rinse the fish under cold water for a minute before using it in your recipe.
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 1.05 kcal/g · 87% calories from protein · 0.0 g fiber · 0.0 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: 0.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.