Properties and benefits of cod: nutrition, calories

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 practically 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 should you 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 practically 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 fats: 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 into context: 100 g of cod provides as much protein as 100 g of chicken breast, but with half the calories and practically zero fat. It is, without exaggeration, one of the most protein-efficient foods per calorie available.

Below, we break down each nutrient, its health benefits, and how to make the most 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, low-calorie, or sports-oriented.

Macronutrients: protein, fats, and carbohydrates

High-quality proteins

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. In addition, fish protein has very high digestibility (94-98%), superior to that of red meat or legumes.

To choose between different cuts and origins, you can find our cod selection in our catalog: 49 references selected from Mercat del Ninot since 1990.

For people seeking clean protein intake (fitness, bodybuilding, weight management), cod is ideal: lots of protein, very little fat, and zero carbohydrates. A 200g serving of cod provides 36-40g of protein with barely 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 servings per week, the cumulative intake is relevant.

Carbohydrates: zero

Cod contains no carbohydrates. It is suitable 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 bone and teeth formation and maintenance.
• 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

Boneless Desalted Cod Tail (1pc) - 500g

View product →

Clean Desalted Cod Loins (2pcs) - 500g

View product →

Extra Clean Desalted Cod Snout - 900g

View product →

7 health benefits of cod

1. Cardiovascular health: cod's omega-3s (EPA and DHA) reduce triglycerides, improve lipid profiles, and have anti-inflammatory effects. Regular consumption of white fish is associated with a lower risk of cardiovascular disease.
2. 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 feelings of fullness and caloric expenditure during digestion (thermic effect).
3. 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.
4. Bone health: phosphorus, vitamin D, and proteins in cod contribute to maintaining bone structure. Especially relevant in postmenopausal women.
5. 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.
6. Muscle recovery: cod's high-quality protein, with its complete amino acid profile, promotes muscle synthesis after exercise.
7. 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 200g serving of cod satisfies hunger for hours with only 160 kcal.
• High thermic effect: the body expends 20-30% of protein calories just to digest them (vs 5-10% for carbohydrates and 0-3% for 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: 200g of grilled cod provides 36-40g 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 pure protein directly.
• Easy digestion: fish protein digests faster than meat, ideal for quick pre-workout (2-3 hours before) or post-workout meals.

Nutritional comparison with other fish (per 100 g)

• Cod: 80 kcal | 18g protein | 0.7g fat | 0.2g omega-3
• Hake: 89 kcal | 17g protein | 1.8g fat | 0.3g omega-3
• Salmon: 208 kcal | 20g protein | 13g fat | 2.2g omega-3
• Sardines: 174 kcal | 21g protein | 9g fat | 1.4g omega-3
• Tuna: 130 kcal | 29g protein | 1g fat | 0.3g omega-3
• Sea bass: 97 kcal | 18g protein | 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 the desalting process). 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 organ meats or seafood, but more than vegetables. People with active gout should consult their doctor, although 1-2 servings per week are generally 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 should you 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

Frequently asked questions

Discover premium desalted cod from Iceland at Bacalalo.