• Calories: 90
  • Fat: 0.5g
  • Sodium: 79.5mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 20g
  • Iron: 0.358mg
  • Vitamin C: 3.58mg
  • Potassium: 468.3mg
  • Selenium: 37.5mcg
  • Vitamin B6: 0.3mg
  • Choline: 73.9mg
  • Vitamin B12: 1mcg
  • Vitamin D: 1mcg

The following nutrition information for 4 ounces (112 grams) of cod has been provided by the USDA.2

Cod Facts


 While breadings and seasonings may introduce carbohydrates to cod, the fish itself contains none.


 With minimal fat content, cod offers only 0.5 grams per 4-ounce serving, predominantly in the form of polyunsaturated fats, including omega-3 fatty acids like DHA and EPA.


 Cod stands as an excellent source of protein, boasting 20 grams per 4-ounce fillet, making it a lean protein choice.

 Vitamins and Minerals:

 Rich in vitamin B12, cod can provide a significant portion of the recommended daily allowance with just one fillet. It also contains smaller amounts of vitamin C, vitamin D, iron, and sodium.

Health Benefits:

Promotes Heart Health: While not as high in omega-3 fatty acids as some fatty fish, cod still contributes to heart health. A serving offers 0.14 grams of omega-3s, providing 9% of the recommended daily intake for men and 13% for women.

Suitable for Special Diets:

Thanks to its lean protein profile and absence of carbohydrates, cod is suitable for various dietary plans, including those for diabetes, low-carb, Paleo, pescatarian, and gluten-free lifestyles.

Low Mercury Content:

Concerns about mercury in fish, linked to neurological issues, are common, especially among pregnant and lactating individuals. Thankfully, cod is classified as a low to moderate-mercury fish, making it a safe choice. According to the FDA, pregnant individuals can safely enjoy two to three servings of cod per week.

Potential Weight Loss Aid:

Research suggests that adopting a pescatarian diet, which includes fish but no meat, correlates with a lower body mass index (BMI). Substituting fish for meat can reduce calorie and saturated fat intake, potentially aiding in weight loss.

Health Benefits for Certain Conditions:

Cod is rich in vitamin B12, essential for red blood cell formation and DNA synthesis. Individuals with conditions like pernicious anemia or bowel disorders may benefit from consuming high-B12 foods like cod, as recommended by their healthcare provider.


Cod, like all fish, is among the top eight food allergens. While fish allergies typically manifest in childhood, they can emerge in adulthood. Symptoms may include hives, runny nose, nausea, indigestion, or difficulty breathing. If you experience these symptoms after consuming cod, consult a doctor about the possibility of a fish allergy.

Considerations and Adverse Effects:

While generally safe, raw cod consumption may pose risks for certain populations, such as the elderly and pregnant individuals, due to potential foodborne illnesses. Frozen cod processed with a salt solution may contribute to increased sodium levels, impacting those on sodium-restricted diets.


Atlantic and Pacific cod are the primary varieties available. Atlantic cod, found in the North Atlantic Ocean, offers a sweeter taste and larger flaky meat, while Pacific cod, found near the Alaskan coast, boasts a milder flavor and firmer, chunkier flesh.

Optimal Season:

While cod fishing peaks in late summer, fresh and frozen cod remains readily available year-round.

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