Fish, cod, Atlantic, cooked, dry heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Atlantic cod, cooked via dry heat like baking or broiling, is a lean, flaky white fish with a mild, slightly sweet flavor and a delicate, tender texture. It is exceptionally high in protein while being virtually fat-free and carb-free, making it a staple for clean, high-protein meals. Its neutral taste makes it a perfect canvas for a wide range of seasonings and sauces.
Calorie split: 92% protein · 0% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love cod for its mild, non-fishy flavor and versatile, flaky texture that absorbs seasonings beautifully. It is a cultural staple in many cuisines, particularly in British, Portuguese, and Scandinavian cooking, often associated with comfort food like fish and chips or bacalhau.
⚠️ Watch-outs & how to enjoy it better
Its mild flavor can be perceived as bland or dry if overcooked, and it is a common allergen for those with fish allergies. To counteract dryness, pair it with a flavorful sauce, a drizzle of olive oil, or a side of vegetables, and avoid overcooking by using a meat thermometer to check for an internal temperature of 145°F (63°C).
Key benefits
- Excellent source of lean protein (22.8g per 100g)
- Very low in calories (105 kcal per 100g)
- Virtually fat-free (0.86g per 100g)
- Rich in essential nutrients like vitamin B12, phosphorus, and selenium
- A good source of iodine, which supports thyroid function
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'cod' comes from the Old English word 'codd,' meaning a bag or pouch, likely referring to the fish's large, rounded belly.
Full nutrition (USDA data · scales with serving)
| Water | 75.9 g |
| Energy | 105 kcal |
| Energy | 440 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 | 14.0 mg |
| Iron, Fe | 0.49 mg |
| Magnesium, Mg | 42.0 mg |
| Phosphorus, P | 138 mg |
| Potassium, K | 244 mg |
| Sodium, Na | 78.0 mg |
| Zinc, Zn | 0.58 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 37.6 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.08 mg |
| Niacin | 2.5 mg |
| Pantothenic acid | 0.18 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 | 83.7 mg |
| Betaine | 9.7 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) | 0.81 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 46.0 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 | 1.0 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.1 g |
| Methionine | 0.68 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 cod a healthy fish to eat regularly?
Yes, cod is a very healthy choice due to its high protein, low fat, and low calorie content. It is also a good source of vitamins and minerals like B12 and selenium.
How do I prevent cod from drying out when cooking?
Avoid overcooking by using a meat thermometer to check for an internal temperature of 145°F (63°C). You can also bake it in a sauce or wrap it in parchment paper (en papillote) to retain moisture.
Is cod safe for people with seafood allergies?
No, cod is a common allergen and should be avoided by anyone with a fish allergy. It's important to read food labels carefully and inform others of your allergy.
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: 0.32 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.