Fish, cod, steamed
Common food
Photo: Wikipedia
Steamed cod is a lean, delicate white fish with a mild, subtly sweet flavor and a tender, flaky texture that practically melts on the tongue. Its near-zero fat and high protein content make it a cornerstone of clean, nutritious eating. The gentle steaming method preserves its natural moisture and delicate structure, resulting in a clean, unadulterated taste of the sea.
Calorie split: 94% protein · 0% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love steamed cod for its clean, versatile canvas that readily absorbs flavors from herbs, sauces, and aromatics. It's a staple in many cultures, from the classic British 'fish and chips' (when fried, but steamed is a lighter alternative) to the elegant Portuguese 'Bacalhau' dishes.
⚠️ Watch-outs & how to enjoy it better
Its mild flavor can be perceived as bland if not seasoned well, and its delicate texture can become dry if overcooked. As a common fish allergen, it must be avoided by those with fish allergies. To counter blandness, pair it with a flavorful sauce like a lemon-dill butter or a spicy tomato salsa. To prevent dryness, steam just until the flesh flakes easily (about 8-10 minutes for a fillet) and avoid overcooking.
Key benefits
- Excellent source of complete, high-quality protein (19.3g per 100g).
- Extremely low in fat (0.5g per 100g) and calories (87 kcal per 100g).
- Contains essential minerals like selenium and phosphorus.
- Provides a good source of B vitamins, particularly B12 and niacin.
- Naturally free of carbohydrates and sugars.
🍽️ Popular dishes
Bacalhau à Brás (Portuguese shredded cod with potatoes and eggs)
Fish Pie (British classic with mashed potato topping)
Cod Mornay (baked cod in a creamy cheese sauce)
Steamed Cod with Ginger and Scallions (Chinese-inspired)
Brandade de Morue (French salt cod and potato purée)
Fish Tacos (using flaked cod as a filling)🌍 Where it's eaten
💡 Did you know?
Cod liver oil, derived from the livers of cod fish, was a primary source of vitamins A and D in the early 20th century and was famously used to prevent rickets in children.
Full nutrition (USDA data · scales with serving)
| Water | 79.5 g |
| Energy | 87.0 kcal |
| Protein | 19.3 g |
| Total lipid (fat) | 0.52 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.20 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 355 mg |
| Potassium, K | 297 mg |
| Sodium, Na | 235 mg |
| Zinc, Zn | 0.39 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 28.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 82.1 mg |
| Vitamin B-12 | 2.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.68 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.11 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 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.09 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.05 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.04 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.12 g |
| Cholesterol | 59.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
How do I know when steamed cod is done?
The flesh will turn from translucent to opaque white and will flake easily when tested with a fork. It should be just cooked through, not rubbery.
Is steamed cod a good option for weight loss?
Yes, it's very low in calories and fat while being high in protein, which promotes satiety and helps maintain muscle mass during calorie restriction.
Can I use frozen cod for steaming?
Absolutely. Thaw it completely in the refrigerator overnight or under cold running water before steaming to ensure even cooking and the best texture.
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 0.87 kcal/g · 89% 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: 0.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.