How many calories are in cod?

Raw Atlantic cod has 66 calories per 100g. A 3 oz portion is 56 calories, and a 6 oz fillet is just 112 calories. That makes cod one of the leanest proteins you can buy, with only 0.7g of fat per 100g.

How much protein is in cod?

Cod provides 16.1g of protein per 100g raw, so a 6 oz fillet delivers about 27g. With 66 calories per 100g, nearly all of cod's energy comes from protein, a ratio few foods outside shellfish and egg whites can match.

Cod vs tilapia: which is healthier?

Both are lean white fish. Cod is lower in calories at 66 per 100g versus 95 for tilapia, and both are nearly carb-free. Cod brings more vitamin B12 (1.2mcg per 100g, half the daily value) and 22.8mcg of selenium. Either is a solid lean protein; cod simply costs fewer calories.

Cod vs salmon: what's the difference?

Calories. A 3 oz cooked salmon fillet runs 177 calories while 3 oz of raw cod is 56, because salmon carries 8.1g fat per 100g against cod's 0.7g. Salmon's fat includes valuable omega-3s, so many people rotate both: salmon for omega-3s, cod for maximum protein per calorie.

Is cod keto-friendly?

Yes, cod has 0g carbs, so it fits any carb limit. The catch for keto eaters is its leanness: a 6 oz fillet has only about 1.2g fat, so you will want to cook it in butter or olive oil to hit keto fat targets. Skip breaded preparations, which add 10-20g of carbs.

What is the healthiest way to cook cod?

Baking, poaching, steaming, or grilling keep cod close to its raw 66 cal/100g baseline, with cooking simply concentrating nutrients as water leaves the fish. Battering and deep-frying can triple the calories; a fried fish-and-chips portion owes most of its energy to the coating and oil, not the cod.

Is cod high in sodium?

Wild Atlantic cod is naturally saltier than land proteins at 299mg sodium per 100g, roughly four times chicken breast's 74mg. A 6 oz fillet still contributes only about 508mg, around a fifth of the 2,300mg daily limit, so unsalted cod fits most low-sodium plans. Salt-cured cod is another matter entirely.

What vitamins and minerals does cod provide?

Per 100g, cod supplies 1.2mcg of vitamin B12 (about 52% of the daily value), 22.8mcg of selenium (41% DV), and 245mg of potassium. It is also one of the few non-fortified foods with meaningful iodine. All of that comes packaged with just 66 calories.

How long does fresh cod last in the fridge?

Use fresh cod within 1-2 days of purchase, stored in the coldest part of the refrigerator. Cooked cod keeps 3-4 days. For longer storage, cod freezes well for up to 6 months; thaw overnight in the fridge rather than on the counter to keep texture and safety intact.