Summary: Cod (Gadus morhua) is one of the most nutritionally complete white fish. Low in fat, high in quality protein, and rich in essential micronutrients, it's a food that fits into virtually any diet plan. Here are its numbers:
Contents
- Nutritional summary of cod
- Macronutrients: protein, fats, and carbohydrates
- Vitamins and minerals
- 7 health benefits of cod
- Cod and diet: is it good for weight loss?
- Cod and sport: protein for athletes
- Comparison with other fish
- Does it have contraindications?
- How much cod to eat per week?
- Frequently asked questions
- Conclusions
Nutritional summary of cod (per 100 g)
Cod (Gadus morhua) is one of the most nutritionally complete white fish. Low in fat, high in quality protein, and rich in essential micronutrients, it's a food that fits into virtually any diet plan. Here are its numbers:
- Calories: 74-82 kcal (raw) / 90-108 kcal (cooked)
- Protein: 17-20 g — complete protein with all essential amino acids
- Total fat: 0.7 g — one of the leanest fish on the market
- Omega-3 (EPA+DHA): 0.2-0.3 g
- Carbohydrates: 0 g
- Cholesterol: 43 mg
To put these numbers in context: 100 g of cod provides as much protein as 100 g of chicken breast, but with half the calories and virtually zero fat. It is, without exaggeration, one of the most efficient protein/calorie ratio foods available.
Below, we break down each nutrient, its health benefits, and how to get the most out of them. If you're looking for a quick summary: cod is pure protein, almost fat-free, loaded with selenium, iodine, and vitamin B12, and compatible with any diet: keto, paleo, Mediterranean, hypocaloric, or sports-focused.
Macronutrients: protein, fats, and carbohydrates
High-quality protein
Cod contains between 17-20 g of protein per 100 g, depending on whether it is fresh or desalted. This protein is complete: it contains all 9 essential amino acids that the body cannot synthesize. Furthermore, fish protein has very high digestibility (94-98%), superior to that of red meat or legumes.
For people looking for a clean protein intake (fitness, muscle building, weight management), cod is ideal: high in protein, very little fat, and zero carbohydrates. A 200 g serving of cod provides 36-40 g of protein with just 150-200 kcal.
Fats: the leanest white fish
With only 0.7 g of fat per 100 g, cod is one of the leanest white fish on the market. For comparison: salmon has 13 g of fat/100 g, sardines 9 g, hake 1.8 g. Cod beats them all.
Despite its low-fat content, cod provides omega-3 (EPA and DHA) in significant amounts (0.2-0.3 g/100 g). It is not comparable to salmon (2.2 g/100 g), but considering the recommended 2-3 weekly servings, the accumulated intake is relevant.
Carbohydrates: zero
Cod contains no carbohydrates. It is a suitable food for keto, paleo, low carb, Dukan, and any diet plan that restricts carbohydrates.
Vitamins and minerals in cod
Beyond macronutrients, cod stands out for its micronutrient profile:
- Selenium: 33 µg/100 g (60% RDI) — powerful antioxidant that protects cells from oxidative damage and supports thyroid function. Cod is one of the richest dietary sources of selenium.
- Iodine: 110 µg/100 g (73% RDI) — essential for thyroid gland function and metabolism. Especially important during pregnancy.
- Phosphorus: 203 mg/100 g (29% RDI) — fundamental for the formation and maintenance of bones and teeth.
- Vitamin B12: 1.2 µg/100 g (48% RDI) — essential for red blood cell formation and nervous system function.
- Vitamin B6: 0.24 mg/100 g — protein metabolism and immune function.
- Niacin (B3): 2.1 mg/100 g — energy metabolism.
- Vitamin D: 1 µg/100 g — calcium absorption, bone health.
- Potassium: 413 mg/100 g — blood pressure regulation.
Related Cod Products
7 health benefits of cod
- Cardiovascular health: cod's omega-3s (EPA and DHA) reduce triglycerides, improve lipid profile, and have an anti-inflammatory effect. Regular consumption of white fish is associated with a lower risk of cardiovascular disease.
- Weight control: with 80 kcal and 18 g of protein per 100 g, cod is one of the most satiating foods per calorie. Protein increases satiety and calorie expenditure during digestion (thermic effect).
- Thyroid health: the high content of iodine (110 µg/100 g) and selenium (33 µg/100 g) supports thyroid function. Both minerals are necessary for the synthesis of thyroid hormones.
- Bone health: phosphorus, vitamin D, and proteins in cod contribute to maintaining bone structure. Especially relevant in postmenopausal women.
- Cognitive function: DHA is a structural component of the brain. Regular fish consumption is associated with better cognitive function and a lower risk of mental decline in old age.
- Muscle recovery: the high-quality protein in cod, with its complete amino acid profile, promotes muscle synthesis after exercise.
- Immune health: selenium is a cofactor for antioxidant enzymes (glutathione peroxidase) that protect immune cells from oxidative damage.
Cod and diet: is it good for weight loss?
Cod is one of the best foods to include in a weight loss diet. The reasons are clear:
- Exceptional protein density: 18 g of protein for every 80 kcal. Few foods match this ratio.
- Satiating effect: protein is the most satiating macronutrient. A 200 g serving of cod curbs hunger for hours with only 160 kcal.
- High thermic effect: the body spends 20-30% of the calories from protein just to digest it (vs 5-10% from carbohydrates and 0-3% from fats).
- Culinary versatility: you can prepare cod in a thousand ways without getting bored: baked, grilled, in green sauce, in salad...
Cod and sport: protein for athletes
Cod is an increasingly popular protein source among athletes and active individuals:
- Post-workout: 200 g of grilled cod provides 36-40 g of protein (equivalent to a protein shake) with only 160 kcal.
- Essential amino acids: leucine, isoleucine, and valine (BCAAs) in optimal proportion for muscle synthesis.
- No additional fat: unlike red meat or chicken with skin, cod does not require fat removal. It is clean protein directly.
- Easy digestion: fish protein is digested faster than meat, ideal for pre-workout meals (2-3 hours before) or quick post-workout meals.
Nutritional comparison with other fish (per 100 g)
- Cod: 80 kcal | 18g prot | 0.7g fat | 0.2g omega-3
- Hake: 89 kcal | 17g prot | 1.8g fat | 0.3g omega-3
- Salmon: 208 kcal | 20g prot | 13g fat | 2.2g omega-3
- Sardines: 174 kcal | 21g prot | 9g fat | 1.4g omega-3
- Tuna: 130 kcal | 29g prot | 1g fat | 0.3g omega-3
- Sea bass: 97 kcal | 18g prot | 2.5g fat | 0.6g omega-3
Cod stands out as the fish with the best protein/fat/calorie ratio. Only tuna surpasses it in protein, but with more calories and a risk of mercury.
Does cod have contraindications?
Cod is a safe food for the vast majority of people, but some nuances should be considered:
- Sodium content: desalted cod retains a residual sodium content (~300-500 mg/100 g, depending on desalting). People with hypertension or sodium restriction should ensure proper desalting (48-72 hours) and control added salt during cooking.
- Purines: cod contains moderate purines (~100 mg/100 g), less than offal or seafood, but more than vegetables. People with active gout should consult their doctor, although generally 1-2 servings per week are perfectly tolerable.
- Fish allergy: rare but possible. Parvalbumin is the main allergen. People allergic to one type of fish may tolerate others, but always under medical supervision.
- Anisakis: eliminated by industrial salting + freezing in commercial desalted cod. If using fresh cod, freeze it at -20 °C for 5 days before consuming it raw or undercooked. More info in our guide on anisakis and cod.
How much cod to eat per week?
Official recommendations (WHO, AESAN) suggest consuming 2-3 servings of fish per week, alternating between white and oily fish. Within this framework:
- Healthy adults: 2-3 servings of cod/week (150-200 g per serving)
- Pregnant women: 2-3 servings/week (low in mercury, safe)
- Children (6+ months): start with 20-30 g and gradually increase
- Athletes: can consume more frequently as a primary protein source
Conclusions
- Nutritional summary of cod (per 100 g): Cod (Gadus morhua) is one of the most nutritionally complete white fish.
- Macronutrients: protein, fats, and carbohydrates: Cod contains between 17-20 g of protein per 100 g, depending on whether it is fresh or desalted.
- 7 health benefits of cod: Cod is one of the best foods to include in a weight loss diet.
- Nutritional comparison with other fish (per 100 g): Cod stands out as the fish with the best protein/fat/calorie ratio.
- How much cod to eat per week?: Official recommendations (WHO, AESAN) suggest consuming 2-3 servings of fish per week, alternating between white and oily fish.
Frequently asked questions
How many calories does cod have?
Raw cod has 74-82 kcal per 100 g. Cooked (depending on the method), between 90-350 kcal: grilled ~130 kcal, baked ~180 kcal, breaded and fried ~280 kcal. Nutritional comparison with other fish (per 100 g): Cod stands out as the fish with the best protein/fat/calorie ratio.
Is cod white fish or oily fish?
Cod is a white fish. With only 0.7 g of fat per 100 g, it is one of the leanest. Oily fish (salmon, sardines, tuna) have more than 5 g of fat. Frequently Asked Questions Conclusions Nutritional summary of cod (per 100 g) Cod (Gadus morhua) is one of the most nutritionally complete white fish.
Does cod have cholesterol?
Cod has 43 mg of cholesterol per 100 g, a low level. For reference, an egg has ~186 mg and shrimp ~150 mg. Cod is compatible with cholesterol control diets.
Is cod good for diabetics?
Yes. Cod contains no carbohydrates, so it does not affect blood glucose. It is pure protein, ideal for people with type 1 or type 2 diabetes. Contents Nutritional summary of cod Macronutrients: protein, fats, and carbohydrates Vitamins and minerals 7 health benefits of cod Cod and diet: is it good for weight loss?
Is it better to eat fresh or desalted cod?
Nutritionally, they are very similar. Desalted cod may have slightly more residual sodium from the salting process, but if properly desalted, the difference is minimal. Both are excellent options.
Does cod make you gain weight?
No. With 80 kcal per 100 g and 0.7 g of fat, cod is one of the least caloric foods per gram of protein. What can make you gain weight is the cooking method: fried it absorbs oil, with heavy sauces the total caloric intake increases. Grilled or baked, it is a quintessential diet food.
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