Summary: Cod is one of the most nutritious and lowest-calorie fish available: just 82 kcal per 100g fresh, 18g of high-quality protein, almost zero fat, and a notable contribution of vitamins B12, D, and minerals such as selenium and phosphorus. This guide breaks down cod calories by preparation, compares its nutritional profile to other fish, and explains its real health benefits.
Table of Contents
- Cod nutritional value per 100g
- Cod calories by preparation
- Protein: Cod's great strength
- Fats and omega-3 in cod
- Key vitamins: B12, D, niacin, and B6
- Minerals: selenium, phosphorus, iodine, and potassium
- Nutritional comparison with other fish
- Health benefits of cod
- Cod in diets: Mediterranean, keto, and high-protein
- Sodium in desalted cod: what you need to know
- Best preparations to preserve nutrients
- Who should eat more cod?
- Frequently asked questions
Cod nutritional value per 100g
Fresh cod (Gadus morhua) is a white fish with one of the cleanest nutritional profiles available. Per 100g of fresh raw cod, you get 82 kcal, 18g of protein, 0.7g of fat, and 0g of carbohydrates. Pure protein with minimal calories.
However, cod is rarely consumed fresh in Spain. Tradition revolves around salted and desalted cod, whose profile changes due to salting and rehydration. The table shows the values for the three common forms of consumption.
| Nutrient | Fresh (raw) | Desalted (soaked) | Dried/salted |
|---|---|---|---|
| Energy | 82 kcal | 95-105 kcal | 290 kcal |
| Protein | 18 g | 21-23 g | 63 g |
| Total fat | 0.7 g | 0.8 g | 2.4 g |
| Carbohydrates | 0 g | 0 g | 0 g |
| Sodium | 54 mg | 250-600 mg | 7,027 mg |
| Vitamin B12 | 0.9 mcg (38% DV) | 0.8 mcg (33% DV) | 2.6 mcg (108% DV) |
| Selenium | 33 mcg (60% DV) | 30 mcg (55% DV) | 95 mcg (173% DV) |
| Phosphorus | 203 mg (29% DV) | 190 mg (27% DV) | 540 mg (77% DV) |
| Omega-3 (EPA+DHA) | 0.15-0.24 g | 0.15-0.22 g | 0.45-0.70 g |
The figures for dried cod are concentrated because most of the water has been removed. When desalted and rehydrated, the values are diluted and become closer to fresh, but with higher residual sodium.
Cod calories by preparation
The calories in cod vary depending on how it's cooked. Cod absorbs calories from the cooking medium. Approximate figures per 100g:
- Steamed or boiled: 85-90 kcal. The lightest preparation.
- Desalted and baked: 100-120 kcal.
- Grilled: 110-130 kcal (with one tablespoon of oil).
- Pil pil: 150-180 kcal. The oil and gelatin emulsion adds healthy fat.
- In oil (canned): 180-220 kcal.
- Breaded and fried: 200-250 kcal.
- Dried/salted (without desalting): 290 kcal due to dehydration.
Even in generous preparations, cod is moderate in calories. A dish of desalted cod recipes baked with vegetables is around 250-350 kcal per full serving.
Protein: Cod's great strength
With 18g of protein per 100g fresh (up to 23g desalted), cod offers one of the best protein-to-calorie ratios in the food world. To get 20g of protein, you need 110g of cod (90 kcal), compared to 100g of chicken breast (165 kcal) or lean beef (250 kcal).
Cod protein is of high biological value: it contains all nine essential amino acids, rich in lysine, leucine, and threonine. Digestibility exceeds 95%. A 200g serving of premium desalted cod provides 42-46g of protein with only 200 kcal.
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Fats and omega-3 in cod
Cod stores fat in its liver, not in its muscle, hence its low fat content: only 0.7g per 100g. These 0.7g include omega-3 (EPA and DHA) in modest amounts: 0.15-0.24g per 100g. It's not the best source of omega-3 (salmon and sardines are better), but it contributes to a balanced diet.
Where cod shines in omega-3 is in its liver. Cod liver oil concentrates 890mg of omega-3, 4,500 IU of vitamin A, and 450 IU of vitamin D per tablespoon. Cod's clean lipid profile makes it ideal for low-calorie diets or those who need protein without added fat.
Key vitamins: B12, D, niacin, and B6
- Vitamin B12: 0.9 mcg per 100g (38% DV). Essential for red blood cells and the nervous system.
- Vitamin D: 1-2 mcg per 100g. Modest compared to salmon, but relevant in a country with a high vitamin D deficiency.
- Niacin (B3): 2.1 mg per 100g (13% DV). Involved in energy metabolism.
- Vitamin B6: 0.25 mg per 100g (15% DV). Key for neurotransmitter production.
Most of these vitamins are well preserved when baked or steamed. Only high-temperature frying significantly degrades them.
Minerals: selenium, phosphorus, iodine, and potassium
- Selenium: 33 mcg per 100g (60% DV). Powerful antioxidant that protects cells and supports thyroid function.
- Phosphorus: 203 mg per 100g (29% DV). Essential for bone and dental health.
- Iodine: 110-170 mcg per 100g (73-113% DV). Critical for the thyroid. North Atlantic cod is especially rich in iodine.
- Potassium: 413 mg per 100g (12% DV). Regulates blood pressure and can partially counteract the effect of residual sodium.
- Magnesium: 32 mg per 100g (8% DV). Involved in over 300 enzymatic reactions.
The selenium-iodine combination makes cod a thyroid ally, a relevant fact for those suffering from subclinical hypothyroidism.
Nutritional comparison with other fish
Values per 100g of raw edible portion:
| Fish | Calories | Protein | Fat | Omega-3 | Sodium | Type |
|---|---|---|---|---|---|---|
| Fresh cod | 82 kcal | 18 g | 0.7 g | 0.20 g | 54 mg | White |
| Hake | 90 kcal | 17 g | 2.2 g | 0.20 g | 70 mg | White |
| Salmon | 208 kcal | 20 g | 13 g | 2.26 g | 59 mg | Oily |
| Fresh tuna | 130 kcal | 28 g | 1.3 g | 0.36 g | 39 mg | Oily |
| Sardine | 208 kcal | 19 g | 11 g | 1.48 g | 100 mg | Oily |
Cod stands out as the fish with the fewest calories and least fat in the comparison, with competitive protein. The ideal is to alternate cod (lightness) with salmon or sardines (omega-3).
Health benefits of cod
- Cardiovascular health: Regular consumption of white fish (2-3 times/week) is associated with a lower risk of coronary heart disease. Cod proteins contain bioactive peptides that regulate blood pressure.
- Brain function: Phosphorus and B vitamins participate in neurotransmission. Frequent fish consumption is associated with less cognitive decline in older adults.
- Muscle mass: Highly digestible protein with low caloric intake, ideal for muscle synthesis and body recomposition.
- Weight control: High satiety effect per calorie. A European study showed that diets with cod 5 days/week resulted in greater weight loss than isocaloric diets with red meat.
- Thyroid function: Combined iodine and selenium support the production of thyroid hormones (T3, T4) and protect the gland from oxidative stress.
Cod in diets: Mediterranean, keto, and high-protein
- Mediterranean diet: A traditional staple. Desalted cod with extra virgin olive oil, garlic, and vegetables meets all the criteria of the Mediterranean pattern.
- Keto/low-carb diet: With 0g carbohydrates and high protein, it is fully compatible. It is advisable to add healthy fats because cod alone is very low in fat.
- High-protein diet: 300g of desalted cod provides 60-70g of protein with only 300 kcal.
- DASH diet: Fresh cod (not salted) fits due to its naturally low sodium content (54 mg/100g).
Exploring the different types of cod will help you choose the most suitable piece for your nutritional needs.
Sodium in desalted cod: what you need to know
Salted cod without desalting contains over 7,000mg of sodium per 100g (almost 3 times the recommended daily maximum). Properly desalted cod for 48-72 hours will have between 250 and 600mg of sodium per 100g, comparable to fresh cheese or sliced bread.
To minimize sodium:
- Desalt correctly: A minimum of 48 hours for thick fillets, with plenty of cold water. Follow a guide on how to desalt cod correctly for optimal results.
- Change the water every 8 hours: The osmotic gradient is exhausted; fresh water extracts more salt.
- Use lukewarm water for the last change: This facilitates the removal of residual salt from the inside.
- Do not add salt when cooking: Desalted cod already has enough of its own salt.
- Opt for thin cuts: Flakes and thin slices desalt faster and with less residual salt.
For hypertensive individuals, fresh cod (not salted) is the safest option: same nutritional profile with just 54mg of sodium.
Best preparations to preserve nutrients
From highest to lowest nutritional preservation:
- Steamed: Best preservation of water-soluble vitamins (B12, B6) and minerals.
- Baked (160-180 °C, 15-20 min): Ideal balance between nutrition and flavor.
- En papillote: Combines steaming advantages with flavor concentration.
- Grilled: The outer crust seals in nutrients. Do not overcook.
- Confit at low temperature: Pil pil (65-70 °C) preserves vitamins and minerals. Adds calories from oil.
- Fried or breaded: The worst option. Degrades vitamins and adds unnecessary calories.
Tip: cook with gentle techniques and add olive oil raw when serving.
Who should eat more cod?
- Athletes: Protein-to-calorie ratio is hard to beat. Ideal for definition and recovery.
- Older adults: Digestible protein with a good leucine profile against sarcopenia. Selenium and iodine support functions that decline with age.
- People on weight loss diets: Low in calories, very satiating, highly versatile in cooking.
- People with hypothyroidism: Combined iodine and selenium are thyroid allies (under medical supervision).
- Pregnant women: Low mercury content (unlike red tuna, swordfish, or shark). Provides protein, iodine, selenium, and B12, all critical for fetal development. AESAN recommends it as a priority species. Monitor sodium if consuming desalted.
- Children from 1 year old: Mild flavor, soft texture, boneless in clean fillets. One of the first fish recommended by pediatricians.
Frequently asked questions
How many calories does cod have?
Fresh cod has 82 kcal per 100g. Desalted, it rises to 95-105 kcal. Dried/salted reaches 290 kcal due to dehydration. Cooked in the oven, it's around 110-130 kcal per 100g.
Does cod make you fat?
No. It is one of the lowest-calorie fish (82 kcal/100g) and most satiating. What can add calories is the preparation: frying, creamy sauces, or excessive oil. Baked or grilled, it is compatible with any diet.
How much protein does cod have?
Fresh cod provides 18g per 100g; desalted rises to 21-23g; dried concentrates up to 63g. It is high biological value protein with all 9 essential amino acids and digestibility exceeding 95%.
How much sodium does desalted cod have?
Properly desalted cod (48-72 hours, regular water changes) contains 250-600 mg of sodium per 100g. Undesalted it exceeds 7,000 mg. Fresh cod has only 54 mg.
Is cod good for a weight loss diet?
Yes. Very low in calories, very high in satiating protein, 0g carbohydrates. Studies show that including cod regularly leads to greater weight loss than equivalent diets with red meat.
Is cod an oily or white fish?
It is a white fish. It stores fat in its liver, not in its flesh (only 0.7g/100g). Its liver is the source of the famous cod liver oil, rich in omega-3, vitamin A, and vitamin D.
How much omega-3 does cod have?
The flesh contains 0.15-0.24g of omega-3 (EPA+DHA) per 100g, a modest amount compared to salmon (2.26g). Cod liver oil concentrates up to 890mg per tablespoon.
Can pregnant women eat cod?
Yes. It has a low mercury content and provides protein, iodine, selenium, and B12, essential for fetal development. AESAN recommends it as a priority species during pregnancy. Be cautious with sodium if consuming desalted.
How many times a week can cod be eaten?
It can be consumed 3-4 times a week. The ideal is to alternate with oily fish (salmon, sardines) to supplement the omega-3 that cod provides in smaller amounts.
Is cod good for diabetics?
Yes. With 0g carbohydrates, it does not raise blood sugar. Its high protein promotes satiety and stabilizes blood sugar levels. White fish consumption is associated with a lower risk of type 2 diabetes.
What is the nutritional difference between fresh and salted cod?
The flesh is the same, but salting and dehydration concentrate the nutrients: dried cod has 3.5 times more calories, protein, and minerals per 100g. When desalted, the values return closer to fresh, but residual sodium remains higher.
What is the best way to cook cod to preserve its properties?
Steamed or baked at 160-180 °C for 15-20 minutes. These methods preserve vitamins B12 and B6, minerals, and texture. Avoid prolonged frying and add olive oil raw when plating.
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