Fish, cod, Atlantic, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Atlantic cod is a lean, mild-flavored white fish prized for its delicate, flaky texture that turns snow-white when cooked. With a clean, slightly sweet taste and virtually no fat, it serves as a perfect canvas for bold seasonings, sauces, and preparations. It's a nutritional powerhouse, delivering a massive 17.81g of high-quality protein per 100g with only 82 calories.
Calorie split: 92% protein · 0% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love cod for its incredibly versatile, mild flavor that pairs beautifully with everything from simple lemon and butter to robust tomato sauces. Its firm yet tender flakes make it a staple in comfort foods like fish and chips and hearty chowders, connecting it to coastal culinary traditions worldwide.
⚠️ Watch-outs & how to enjoy it better
Some find its mildness bland if not seasoned well, and its lean nature means it can dry out if overcooked. As a common allergen, it should be avoided by those with fish allergies. To prevent dryness, cook it just until it flakes easily, or use moist-heat methods like poaching or baking en papillote. Pairing it with a healthy fat like olive oil or avocado can enhance flavor and nutrient absorption.
Key benefits
- Extremely high in lean protein for muscle maintenance.
- Very low in fat and calories, ideal for weight management.
- A good source of essential minerals like phosphorus and selenium.
- Provides vitamin B12, crucial for nerve function and red blood cell formation.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic 'fish and chips' dish that defines British cuisine was actually popularized by Jewish immigrants in London in the 1860s, who fried cod (and later other fish) in a style similar to fried fish from the Iberian Peninsula.
Full nutrition (USDA data · scales with serving)
| Water | 81.2 g |
| Energy | 82.0 kcal |
| Energy | 343 kj |
| Protein | 17.8 g |
| Total lipid (fat) | 0.67 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.38 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 203 mg |
| Potassium, K | 413 mg |
| Sodium, Na | 54.0 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 33.1 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.07 mg |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.15 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 65.2 mg |
| Vitamin B-12 | 0.91 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 40.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.64 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 36.0 iu |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin D3 (cholecalciferol) | 0.90 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 | 0.13 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 | 0.09 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.09 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.23 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.06 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.12 g |
| Cholesterol | 43.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.78 g |
| Isoleucine | 0.82 g |
| Leucine | 1.4 g |
| Lysine | 1.6 g |
| Methionine | 0.53 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.69 g |
| Tyrosine | 0.60 g |
| Valine | 0.92 g |
| Arginine | 1.1 g |
| Histidine | 0.52 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 2.7 g |
| Glycine | 0.85 g |
| Proline | 0.63 g |
| Serine | 0.73 g |
FAQ
What does Atlantic cod taste like?
It has a mild, clean, and slightly sweet flavor with a delicate, flaky texture. It's not 'fishy' and acts as a great base for various seasonings and sauces.
Is cod a healthy fish to eat?
Yes, it's very healthy. It's extremely low in fat and calories while being an excellent source of high-quality protein, vitamin B12, and minerals like phosphorus and selenium.
How do I prevent cod from drying out when cooking?
Avoid overcooking. Cook it just until the flesh turns opaque and flakes easily with a fork. Methods like baking en papillote (in parchment), poaching, or pan-searing with a bit of fat (like olive oil) help retain moisture.
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 0.82 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: 0.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.