Cod is one of the leanest, highest-protein fish you can eat: just 82 calories and 18g of protein per 100g, with virtually no fat. But its nutritional profile goes far beyond macros. This complete guide covers every vitamin, mineral, and omega-3 in Atlantic cod, with comparison tables against salmon, tuna, and haddock so you can make informed choices.
Table of Contents
- Cod nutritional profile per 100g
- Macronutrients: protein, fat, carbs
- Vitamins in cod: B12, D, niacin and more
- Minerals: selenium, phosphorus, iodine
- Omega-3 content in cod
- Cod vs salmon vs tuna vs haddock
- 7 evidence-based health benefits of cod
- How cooking methods affect nutrition
- Atlantic cod vs Pacific cod nutrition
- Who should eat more cod?
- Frequently asked questions
- Conclusions
Cod nutritional profile per 100g
Atlantic cod (Gadus morhua) is remarkably lean for a fish. Here is the complete nutritional breakdown per 100g of raw Atlantic cod, based on USDA and European Food Safety Authority data:
| Nutrient | Per 100g (raw) | % Daily Value |
|---|---|---|
| Calories | 82 kcal | 4% |
| Protein | 17.8 g | 36% |
| Total fat | 0.67 g | 1% |
| Saturated fat | 0.13 g | <1% |
| Omega-3 (EPA+DHA) | 154 mg | - |
| Cholesterol | 43 mg | 14% |
| Carbohydrates | 0 g | 0% |
| Sodium | 54 mg | 2% |
| Water | 81.2 g | - |
The standout number is the protein-to-calorie ratio: you get 18g of high-quality complete protein for just 82 calories. That makes cod one of the most protein-dense foods available, surpassed only by egg whites and certain shellfish.
Macronutrients: protein, fat, carbs
Protein
Cod provides 17.8g of protein per 100g, and it is a complete protein containing all nine essential amino acids. The protein in cod is highly bioavailable, meaning your body absorbs and uses it efficiently. Cooked cod contains slightly more protein per 100g (around 20-23g) due to water loss during cooking.
For context: a typical 150g cod fillet provides 27-35g of protein (depending on cooking method), which is roughly half the daily requirement for an average adult.
Fat
At 0.67g of fat per 100g, cod is classified as a lean white fish. This is dramatically less fat than oily fish like salmon (13g per 100g) or mackerel (17g per 100g). The fat that is present in cod is predominantly unsaturated and includes small but meaningful amounts of EPA and DHA omega-3 fatty acids.
Where does the rest of the fat go? Cod stores its fat reserves in the liver, not in the muscle tissue. This is why cod liver oil is so rich in omega-3 and fat-soluble vitamins, while cod flesh remains extraordinarily lean.
Carbohydrates
Cod contains zero carbohydrates. This makes it an ideal protein source for low-carb, ketogenic, and paleo diets. Combined with its low fat content, cod is essentially pure protein and water.
Vitamins in cod: B12, D, niacin and more
| Vitamin | Per 100g | % Daily Value | Role |
|---|---|---|---|
| Vitamin B12 | 0.91 mcg | 38% | Red blood cell formation, nerve function |
| Niacin (B3) | 2.06 mg | 13% | Energy metabolism, DNA repair |
| Vitamin B6 | 0.25 mg | 15% | Amino acid metabolism, immune function |
| Pantothenic acid (B5) | 0.15 mg | 3% | Coenzyme A synthesis |
| Vitamin D | 0.9 mcg (36 IU) | 5% | Bone health, immune modulation |
| Vitamin E | 0.64 mg | 4% | Antioxidant protection |
| Vitamin A | 12 mcg RAE | 1% | Vision, immune function |
The standout vitamin is B12: a single 150g serving of cod provides over 50% of your daily B12 requirement. Vitamin B12 deficiency is common, especially in older adults and those following plant-based diets. Regular cod consumption is an effective, whole-food way to maintain adequate B12 levels.
Vitamin D note
While cod flesh contains modest vitamin D (36 IU per 100g), cod liver oil is one of the richest natural sources (400 IU per teaspoon). If you are looking for vitamin D specifically, cod liver oil supplements are far more effective than eating cod fillets.
Minerals: selenium, phosphorus, iodine
| Mineral | Per 100g | % Daily Value | Role |
|---|---|---|---|
| Selenium | 33.1 mcg | 60% | Antioxidant, thyroid function |
| Phosphorus | 203 mg | 29% | Bone health, energy production |
| Iodine | 110-170 mcg | 73-113% | Thyroid hormone production |
| Potassium | 413 mg | 9% | Blood pressure regulation |
| Magnesium | 32 mg | 8% | Muscle and nerve function |
| Zinc | 0.45 mg | 4% | Immune function, wound healing |
| Iron | 0.38 mg | 2% | Oxygen transport |
Three minerals deserve special attention:
- Selenium: a 150g cod fillet provides nearly 100% of your daily selenium. Selenium is critical for thyroid function and acts as a powerful antioxidant through glutathione peroxidase enzymes. Many people in Europe and the US are borderline deficient.
- Iodine: cod is one of the best dietary sources of iodine, essential for thyroid hormone production. A single serving exceeds the daily requirement. This is particularly relevant for pregnant women, where iodine deficiency can affect fetal brain development.
- Phosphorus: at 29% daily value per 100g, cod is an excellent source. Phosphorus works alongside calcium for bone mineralisation and plays a role in every cell in the body.
Traditional Dry Shredded Cod - 500g
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Omega-3 content in cod
Cod contains 154mg of omega-3 fatty acids (EPA + DHA) per 100g. Compared to fatty fish like salmon (2,150mg per 100g), this seems low. But context matters:
- Cod still provides meaningful omega-3 if eaten regularly (2-3 times per week, as health authorities recommend)
- The omega-3 in cod is in natural triglyceride form, highly bioavailable
- Eating cod 3 times a week provides ~700mg of EPA+DHA weekly, which is a reasonable baseline
If your primary goal is maximising omega-3 intake, salmon and mackerel are superior choices. But if you want high protein with minimal calories and still want some omega-3 benefit, cod is the better choice.
Omega-3 to omega-6 ratio
Cod has an excellent omega-3 to omega-6 ratio of approximately 4:1. Most Western diets have a ratio of 1:15 to 1:20, heavily skewed towards omega-6. Regular consumption of fish like cod helps rebalance this ratio toward the anti-inflammatory end.
Cod vs salmon vs tuna vs haddock
| Nutrient (per 100g raw) | Atlantic Cod | Atlantic Salmon | Yellowfin Tuna | Haddock |
|---|---|---|---|---|
| Calories | 82 | 208 | 109 | 87 |
| Protein | 17.8 g | 20.4 g | 24.0 g | 18.9 g |
| Total fat | 0.67 g | 13.4 g | 0.49 g | 0.72 g |
| Omega-3 EPA+DHA | 154 mg | 2,150 mg | 243 mg | 164 mg |
| Vitamin B12 | 0.91 mcg | 3.18 mcg | 9.43 mcg | 1.20 mcg |
| Selenium | 33.1 mcg | 36.5 mcg | 36.5 mcg | 30.1 mcg |
| Vitamin D | 36 IU | 526 IU | 82 IU | 17 IU |
| Mercury risk | Very low | Low | Moderate-high | Very low |
| Price (EUR/kg approx.) | 14-25 | 15-30 | 20-40 | 12-20 |
Who wins each category?
- Lowest calories: Cod (82 kcal) wins. Best for weight loss and calorie-conscious diets.
- Highest protein: Tuna (24g) wins. But per calorie, cod is competitive.
- Most omega-3: Salmon (2,150mg) wins by a massive margin.
- Most vitamin D: Salmon (526 IU) wins. Cod is not a significant vitamin D source (liver oil is).
- Lowest mercury: Cod and haddock tie. Both are considered safe for frequent consumption, including during pregnancy.
- Best overall nutrient density for fewest calories: Cod wins. Maximum nutrition with minimum caloric impact.
7 evidence-based health benefits of cod
1. Weight management
Cod is one of the best protein sources for weight loss. A study in the European Journal of Clinical Nutrition found that participants who ate cod as their main protein source lost more weight and reduced waist circumference more than those eating beef, chicken, or salmon over 8 weeks with the same calorie intake. The high protein and low calorie content promotes satiety without caloric excess.
2. Heart health
Regular fish consumption, including lean fish like cod, is associated with reduced cardiovascular risk. A meta-analysis in the American Journal of Cardiology found that eating fish 2-4 times per week reduced coronary heart disease risk by 21%. Cod contributes through omega-3 content, potassium, and the replacement of higher-fat protein sources.
3. Thyroid function
Cod provides exceptional amounts of both iodine and selenium, the two minerals most critical for thyroid health. Iodine is the raw material for thyroid hormones (T3 and T4), while selenium is required by the enzymes that convert T4 into the active T3 form.
4. Brain and cognitive health
While cod is not the richest source of DHA, regular consumption contributes to the omega-3 pool that supports brain function. Additionally, the high-quality protein and B12 in cod support neurotransmitter production and prevent the cognitive decline associated with B12 deficiency.
5. Bone health
Cod provides phosphorus (29% DV per 100g) and modest vitamin D, both essential for bone mineralisation. The high protein content also supports bone density, as protein makes up about 50% of bone volume.
6. Low mercury exposure
Unlike tuna and swordfish, cod has very low mercury levels (typically 0.03-0.11 ppm). This makes it safe for frequent consumption, including for pregnant women, nursing mothers, and children, who are most vulnerable to mercury's neurotoxic effects.
7. Muscle preservation and recovery
The complete amino acid profile and high leucine content of cod protein make it effective for muscle protein synthesis. For athletes and older adults concerned about sarcopenia (age-related muscle loss), cod is an excellent lean protein source that does not come with the saturated fat of red meat.
How cooking methods affect nutrition
| Cooking method | Calories (per 100g) | Protein | Omega-3 retained | B12 retained |
|---|---|---|---|---|
| Raw | 82 | 17.8 g | 100% | 100% |
| Steamed | 90 | 20.4 g | 95% | 90% |
| Baked (200C) | 105 | 22.8 g | 85-90% | 85% |
| Pan-fried (olive oil) | 130-150 | 21.5 g | 80% | 80% |
| Deep-fried (battered) | 200-250 | 15-18 g | 60-70% | 70% |
| Boiled/poached | 85 | 20.0 g | 70% (leaches into water) | 75% |
| Microwaved | 95 | 21.0 g | 90% | 85% |
Key takeaways:
- Steaming and baking preserve the most nutrients while keeping calories low
- Deep-frying doubles the calories and significantly reduces omega-3 retention
- Boiling causes omega-3 and water-soluble vitamins to leach into the cooking water (save it for soup)
- Protein concentration increases with most cooking methods because water evaporates
Universal Dry Shredded Cod - 500g
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Atlantic cod vs Pacific cod nutrition
Atlantic cod (Gadus morhua) and Pacific cod (Gadus macrocephalus) are closely related but not identical nutritionally:
| Nutrient | Atlantic Cod | Pacific Cod |
|---|---|---|
| Calories | 82 kcal | 82 kcal |
| Protein | 17.8 g | 17.9 g |
| Total fat | 0.67 g | 0.63 g |
| Omega-3 | 154 mg | 138 mg |
| Vitamin B12 | 0.91 mcg | 0.89 mcg |
| Selenium | 33.1 mcg | 34.6 mcg |
Nutritionally, the differences are negligible. Both species are excellent lean protein sources with similar vitamin and mineral profiles. The real differences are in flavour, texture, and culinary behaviour (Atlantic cod has firmer flesh and more gelatine), not in nutrition.
Who should eat more cod?
- People trying to lose weight: maximum protein per calorie, highly satiating
- Athletes and bodybuilders: lean protein source that fits macros without excess fat or carbs
- Pregnant and nursing women: high protein, iodine, selenium, and B12 with very low mercury
- Older adults: easy to digest, high protein for muscle preservation, B12 for cognitive health
- People with thyroid conditions: natural iodine and selenium in bioavailable form
- Children: mild flavour that kids accept, safe mercury levels, excellent nutrition
Frequently asked questions
How many calories are in cod?
Raw Atlantic cod contains 82 calories per 100g. Baked cod has about 105 calories per 100g, and pan-fried cod about 130-150 calories per 100g depending on the amount of oil used. Deep-fried battered cod can reach 200-250 calories per 100g.
Is cod a good source of protein?
Excellent. Cod provides 17.8g of complete protein per 100g raw (20-23g cooked), with all essential amino acids in good proportions. It has one of the best protein-to-calorie ratios of any food: 87% of its calories come from protein.
Does cod have omega-3?
Yes, but less than fatty fish. Cod contains about 154mg of EPA+DHA omega-3 per 100g. Salmon contains about 2,150mg per 100g. Cod is not a primary omega-3 source, but regular consumption still contributes meaningfully to your weekly intake.
Is cod safe during pregnancy?
Yes. Cod is one of the safest fish for pregnant women due to its very low mercury content (0.03-0.11 ppm). Health authorities recommend 2-3 servings of low-mercury fish per week during pregnancy. Cod also provides iodine, selenium, and B12 that are critical during pregnancy.
Is cod better than chicken for weight loss?
Both are excellent lean proteins. Cod has fewer calories per 100g (82 vs 165 for chicken breast) but also slightly less protein (17.8g vs 31g). Per calorie, they are similar. Cod adds the benefits of omega-3, iodine, and selenium that chicken lacks. For variety and micronutrient diversity, including both is ideal.
How much cod should I eat per week?
Health authorities recommend 2-3 servings of fish per week (about 300-450g total). Cod can be part of this rotation. There is no upper limit concern for cod specifically, unlike high-mercury fish. Eating cod 2-3 times per week is safe and nutritionally beneficial.
Is salted cod less nutritious than fresh cod?
Traditional salted cod (bacalao) has the same protein, vitamin, and mineral content as fresh cod once properly desalted. The salting and desalting process does not destroy nutrients. The main difference is potential residual sodium, which depends on the thoroughness of the desalting process.
Conclusions
Cod is nutritional simplicity at its best: extremely high protein, almost no fat, minimal calories, and a mineral profile (selenium, iodine, phosphorus) that many people are missing. It is not the best source of omega-3 or vitamin D (salmon wins those categories), but for pure protein efficiency with maximum micronutrient density per calorie, cod is hard to beat.
The ideal approach is not cod OR salmon, but both: cod for lean protein meals when you want to keep calories low, salmon when you want omega-3 and vitamin D. They complement each other perfectly.
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