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Cod Calories
Lean, high-protein white fish, low calorie.
CALORIES
GI
POTASSIUM
FIBER
Cod Nutrition Facts
Selected: 100 g
82
KCAL / 100G
Carbs
0g
· 0%
Protein
18g
· 92%
Fat
0.7g
· 8%
Fiber
0g
Cod Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B3
2.1mg · 13% DV
B6
0.2mg · 12% DV
B5
0.5mg · 10% DV
Minerals
Iodine
99µg · 66% DV
Selenium
33µg · 60% DV
Phosphorus
210mg · 30% DV
Potassium ⭐
340mg · 10% DV
Cod Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cod Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cod Contain Allergens?
Contains these allergens:
Which Diets Is Cod Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cod Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cod
Cod — Frequently Asked Questions
How do you cook cod without drying it out?
Cod is very lean, so it can dry out quickly if overcooked. Baking briefly, steaming, poaching, or pan-cooking over moderate heat helps keep it flaky and moist.
Does cod need to be marinated?
Not necessarily, but a short marinade can improve flavor. Lemon, olive oil, garlic, and herbs work well, but leaving it in acidic ingredients too long can soften the texture too much.
What foods pair well with cod?
Cod goes well with potatoes, roasted vegetables, leafy salads, rice, and fresh herbs. Pairing it with vegetables and a carb source makes it a more balanced and filling meal.
Is cod a better choice than salmon?
It depends on what you want from the meal. Cod is milder and much leaner, while salmon has a richer flavor and naturally more fat.
Is cod good after a workout?
Yes, cod can fit well into a post-workout meal because it provides plenty of protein with very little fat. Adding a carbohydrate source alongside it may make recovery meals more practical.
Is cod too light for dinner?
No, many people find cod easy to eat in the evening because it is light and lean. If you want it to feel more satisfying, serve it with vegetables and a starch rather than eating it on its own.
Is frozen cod as good as fresh cod?
Frozen cod can be an excellent option if it was handled and stored properly. Thawing it slowly in the refrigerator usually gives better texture than thawing at room temperature.
How long does cooked cod keep in the fridge?
Cooked cod is best eaten within 1–2 days when refrigerated in a sealed container. If it develops an off smell, slimy texture, or unusual color, it should be discarded.
Does cod contain a lot of mercury?
Cod is generally considered lower in mercury than many large predatory fish. Even so, people who are pregnant, breastfeeding, or feeding young children should follow local seafood guidance and vary their fish choices.
Who should be careful with cod?
Anyone with a fish allergy should avoid cod. People buying salted or heavily processed cod products should also check the label, since those versions can be much higher in sodium than plain cod.
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Nutrition data compiled from USDA FoodData Central and scientific sources.