Cod Nutrition Facts

Cod is a white fish with a slice of firm meat that swims in the cold Atlantic and Pacific Oceans. It’s a go-to ingredient for fish and chips, fish tacos, and fish stews, among other dishes, thanks to its mild flavor and robust, flaky texture. The United States Department of Agriculture’s Dietary Guidelines for Americans recommends eating 8 ounces (approximately two servings) of fish and seafood each week. This article will show you cod nutrition facts.


Cod is an excellent way to meet that goal. Cod lacks the heart-healthy omega-3 fatty acids found in fatty fish like salmon and tuna as lean fish. It can, however, contribute to your daily intake of this healthy fat. Cod is also a low- to moderate-mercury fish, making it safe to consume daily. The US Food and Drug Administration (FDA) recommends eating 8 to 12 ounces of low-mercury seafood per week is safe for pregnant women.

Cod Nutrition Facts

Cod Nutrition Facts

What Is Cod?

Cod is a nutrient-dense fish with a long list of health benefits. It’s a beautiful source of protein because it’s high in protein and low in fat. Cod also contains many vitamins and minerals that are essential for excellent health. Some of the most popular ways to eat fish are steamed, roasted, or grilled, and it’s also excellent as a side dish or in a curry. Mercury can be present in practically all fish species, particularly the larger ones. Excessive amounts of mercury can be dangerous. Therefore it’s best to keep away from it. On the other hand, Cod has a low mercury concentration, meaning that most people may eat it without getting sick.

Is Cod Fish Healthy To Eat?

There are a lot of health benefits of eating Cod, and here are some of them:

Heart Health

Fish eating has been linked to several health benefits, including a reduced risk of heart disease and improved cognitive function. On the other hand, Cod and other lean fish are lower in omega-3 fatty acids than fatty fish like salmon, and many health benefits are attributed to these lipids. Nonetheless, Cod is nutrient-dense, meaning it includes a lot of good stuff in a few calories. As a result, lean fish like Cod can still benefit your health and help you lose weight.

Low In Mercury

Mercury poisoning is one of the health risks connected with eating fish. Mercury, a dangerous heavy element that accumulates in fish, can contaminate water sources. It can occur when humans consume these fish. Mercury poisoning in humans can cause brain damage in severe cases, especially in nursing or pregnant women, because of the risk to the growing child.

Suitable For Special Diets 

Cod fits nicely into a diabetes meal plan or other low-carb diets because it is a lean protein with no carbs, and it’s also suitable for Paleo, Pescatarian, and Gluten-Free diets.

May Help Weight Loss 

According to research, eating a pescatarian diet, which includes fish but not meat, is linked to a lower BMI (BMI). 4 Fish replaces meat, which cuts calories and saturated fat, potentially leading to weight loss.

May Benefit Some Health Conditions

Vitamin B12, which the body needs to make red blood cells and build DNA, is abundant in Cod. Vitamin B12 deficiency can occur in people with specific medical problems, such as pernicious anemia and gastrointestinal issues. If you have one of these illnesses, your doctor may advise you to eat more high-B12 foods, such as Cod.

How Often Can I Eat Cod In A Week?

Cod is a tasty and nutritious fish high in lean protein, vitamins, and minerals. While not as high in omega-3s as fatty fish, Cod can nevertheless be part of a healthy diet. Cod is lower in mercury than some seafood, such as popular fish like tuna, and can be prepared in various ways. Cod consumption in moderation is generally harmless and has no adverse consequences. Mercury is present in Cod, as it is in most forms of fish.

Mercury poisoning is dangerous and can lead to neurological and behavioral problems. There is likely insufficient fish in the water for everyone to eat seafood regularly. However, doctors advise that eating fish more than twice a week is healthy for most people.

Fish consumption has been proven to reduce mortality from coronary heart disease by up to 30%. Eating Cod at least once a week lowers your heart disease and stroke risk. Regularly eating fish like Cod can help maintain your brain in good shape as you get older.

Cod vs. Salmon: Which One Is Better?


Salmon is a saltwater and freshwater fish, whereas Cod is just a saltwater fish, and Cod grows to be larger and heavier than salmon. Cod may be found in the colder Atlantic and Pacific Oceans, while salmon can be found in the Atlantic and Pacific Oceans and offshore rivers and streams. Salmon is well-known for being a part of various diets, including keto and heart-healthy. They are freshwater fish that usually hatch from eggs in streams or rivers.

Salmon travel to the ocean when they reach the age of maturity. During spawning seasons, however, they return to the river. This cycle occurs at least once a year. The average lifespan of a salmon is four to five years. Salmon averages 28-30 inches in length and three to five pounds in weight. The king salmon is the largest, reaching up to 58 inches. Salmon is a popular dish that can be found on nearly every restaurant menu. Cod is more difficult to come by when dining out.


Choosing the perfect meal to prepare for your family, friends, or yourself can be challenging. Cod and salmon are excellent choices with many health benefits, and the actual question is whether one is superior to the other. Because salmon contains more healthful omega-3 fatty acids and minerals than Cod, it is a superior choice to Cod. Salmon is higher in vitamins such as thiamin, riboflavin, niacin, B5, B6, B12, and folate.

Although Cod has fewer calories and fat, most of the fats in salmon are heart-healthy and helpful. Cod isn’t a slacker, and it’s chock-full of nutrients. Although both Cod and salmon are high in nutrients, vitamins, and minerals, you may have observed that one has more. Salmon has a higher ratio of minerals, vitamins, and omega-3 fatty acids than Cod, making it healthier. Salmon includes more heart-healthy fatty acids, potassium, and B vitamins than Cod, even though Cod is healthier and has fewer calories and fat.

Potential Downsides Of Cod

Although Cod can be a healthy addition to any diet, it does have certain drawbacks. While these measures are essential to remember, they should not prevent you from eating fish.

Cod lacks the high quantities of omega-3 fatty acids seen in fatty fish. Some of the health advantages of fish may be due to these essential fatty acids. As a result, it may be better to eat fatty fish and lean fish like Cod regularly.

  • Parasites

Like much other fish, Cod can carry parasites if eaten raw without first being frozen. Foodborne sickness and unpleasant symptoms such as diarrhea, abdominal pain, and muscle pain can be caused by parasites in food. Consuming thoroughly cooked or previously frozen Cod, on the other hand, eliminates this risk.

  • Overfishing

Overfishing has resulted in catastrophic population decreases in Atlantic cod. Consumption of this sort of Cod may generate demand for more fishing. Atlantic cod is currently classified as a vulnerable species, which means it is likely to become endangered unless the threats to its survival are addressed.


Cod is an incredibly versatile fish, thanks to its mild flavor and firm meat. Baking, frying, pan-searing, smoking, grilling, or poaching are all options. The other perk? It cooks in a short amount of time. Place the fish in a greased baking dish, season with salt and pepper, and bake at 400 degrees for 10-12 minutes for a simple baked cod. When the flesh of the cod flakes easily with a fork, it’s done.

Cod is a tasty and nutritious fish high in lean protein, vitamins, and minerals. While not as high in omega-3s as fatty fish, Cod can nevertheless be part of a healthy diet. Cod is lower in mercury than some seafood, such as popular fish like tuna, and can be prepared in various ways. Cod is a simple dish to create at home if you want to try something different.