Protein
Cod
Nutrition facts
Serving: 1 fillet (120 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Protein | 21.4 g | |
| Carbs | 0 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 0.8 g | 1 % |
| Saturated fat | 0.2 g | 1 % |
| Sodium | 65 mg | 3 % |
| Selenium | 40 µg | 72 % |
| Vitamin B12 | 1 µg | 45 % |
| Phosphorus | 244 mg | 19 % |
| Vitamin B6 | 0 mg | 17 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Cod is a lean fish: 0.7 g of fat per 100 g and only 0.2 g of EPA and DHA per fillet, several times less than trout or salmon. Cod's oils and vitamin D are in its liver (cod liver oil), not in the fillet.
- The table does not show iodine: cod is among the richest food sources of iodine (NIH Office of Dietary Supplements fact sheet).
Preparation
Gentle cooking (oven, parchment packet, poaching): the flesh dries out fast. Cooked, it loses water and concentrates its protein: about 23 g per 100 g cooked versus 18 g raw.
To mention to a professional
- Fish is a priority allergen in Canada.
- Raw or barely cooked (ceviche, tartare), cod can carry parasites (anisakis); fish served raw must have been frozen beforehand according to Health Canada's rules.
Sources
- Fish, cod, Atlantic, raw
- USDA FoodData Central, SR Legacy (Fish, cod, Atlantic, raw ; cooked, dry heat ; dried and salted)
- NIH Office of Dietary Supplements, Iodine fact sheet
- Health Canada, Mercury in Fish (fish low in mercury)
- Health Canada, priority food allergens
- Health Canada and CFIA, parasites in fish intended to be eaten raw (prior freezing)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.