Proteins
Cod (Atlantic) Nutrition Facts
Atlantic cod is an ultra-lean white fish with mild, flaky flesh. It's exceptionally low in calories while providing good protein and is one of the best dietary sources of iodine.
Nutrition Facts
Per 100g serving
Calories82
% Daily Value*
Total Fat
0.7g1%
Saturated Fat
0.1g1%
Trans Fat
0.0g
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0.1g
Cholesterol
43mg14%
Sodium
54mg2%
Total Carbohydrate
0.0g0%
Dietary Fiber
-0%
Total Sugars
-
Protein
18.0g36%
Vitamin A
12mcg1%
Vitamin C
1.0mg1%
Vitamin D
0.9mcg5%
Vitamin E
0.6mg4%
Vitamin K
0.1mcg0%
Vitamin B6
0.3mg15%
Vitamin B12
0.9mcg38%
Folate
7mcg2%
Calcium
16mg1%
Iron
0.4mg2%
Potassium
413mg9%
Magnesium
32mg8%
Zinc
0.5mg4%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Extremely low in fat and calories
- ✓Excellent source of iodine for thyroid
- ✓High in selenium
- ✓Good source of phosphorus
- ✓Mild flavor appeals to many
Best For
Weight lossFish and chipsBaking and broilingThyroid healthKid-friendly fish
Storage
Refrigerate and use within 1-2 days. Freeze for up to 6 months.
Serving Sizes
1 fillet (180g)148 cal
3 oz cooked (85g)70 cal
100g82 cal
Frequently Asked Questions
Is cod a healthy fish to eat?
Yes, cod is very lean with only 82 calories per 100g. It's high in protein, iodine, and selenium while being low in mercury.
Cod vs salmon - which is healthier?
Both are healthy. Salmon has more omega-3s and calories. Cod is leaner and higher in iodine. Choose based on your nutritional goals.
Why is cod good for thyroid?
Cod is one of the best sources of iodine, essential for thyroid hormone production. One serving provides 73% of daily iodine needs.
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