Fish, cod, Atlantic, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1 MG | 1% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 2.1 MG | 13% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 7 UG | 2% | |
| Choline, total | 65.2 MG | 12% | |
| Vitamin B-12 | 0.9 UG | 38% | |
| Vitamin A, RAE | 12 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 4% | |
| Vitamin D (D2 + D3) | 0.9 UG | 5% | |
| Vitamin K (phylloquinone) | 0.1 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 16 MG | 1% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 32 MG | 8% | |
| Phosphorus, P | 203 MG | 16% | |
| Potassium, K | 413 MG | 9% | |
| Sodium, Na | 54 MG | 2% | |
| Zinc, Zn | 0.5 MG | 4% | |
| Copper, Cu | 0.0 MG | 3% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 33.1 UG | 60% |
Nutrition Highlights
- Low in calories with 82 kcal per 100g.
- Good source of protein with 17.8g per 100g.
- Very low in fat (0.7g per 100g).
- Rich source of Selenium, Se (60% of Daily Value per 100g).
- Good source of Vitamin B-12 (38% DV).
About Fish, cod, Atlantic, raw
This lean white fish is a mild-flavored, flaky seafood prized for its versatility in cooking. It's an excellent source of high-quality protein, providing nearly 18 grams per 100-gram serving while remaining extremely low in calories and fat. The fish contains virtually no carbohydrates or fiber, making it an ideal choice for those following low-carb or ketogenic diets. Cod is also rich in several important nutrients, including vitamin B12, iodine, and selenium, which support thyroid function and cellular health.
In the kitchen, this fish's firm yet delicate texture makes it suitable for various cooking methods. It can be baked, broiled, poached, or pan-fried, and its mild taste pairs well with numerous seasonings and sauces. Many people enjoy it in classic preparations like fish and chips, though baking or grilling offers healthier alternatives. The fish also works well in fish tacos, chowders, and casseroles. When shopping, look for fillets that are firm and have a mild, fresh scent. Since it's a relatively lean fish, it can dry out quickly during cooking, so careful attention to cooking time helps maintain its moist, tender texture.
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