Know what’s on your plate
Cod
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 77 kcal —
- Protein 18 g 36%
- Carbohydrate 0 g 0%
- Fat 0.6 g 1%
- Saturated fat 0.1 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 65.2 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 1 mg 1%
- Vitamin K 0.1 µg 0%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 2.2 mg 14%
- Pantothenic acid (B5) 0.14 mg 3%
- Vitamin B6 0.16 mg 9%
- Folate (B9) 21.2 µg 5%
- Vitamin B12 1.3 µg 55%
Minerals
- Calcium 4.4 mg 0%
- Iron 0.49 mg 3%
- Magnesium 25.6 mg 6%
- Phosphorus 163 mg 13%
- Potassium 357 mg 8%
- Zinc 0.39 mg 4%
- Selenium 136 µg 247%
- Iodine 101 µg 67%
Similar foods
- Atlantic codraw82 kcal / 100 g
- Cod filletrolled in breadcrumbs, raw142 kcal / 100 g
- Cod roeraw104 kcal / 100 g
- Wild codraw79 kcal / 100 g
- Pacific codraw65 kcal / 100 g
- Haddockraw77 kcal / 100 g
- Codfishfried75 kcal / 100 g
- Pollackraw71 kcal / 100 g
- Alaska pollockraw73 kcal / 100 g
- Fish roecod, herring, raw120 kcal / 100 g
Questions about Cod
How long should you bake cod, and at what temperature?
Bake fillets in a preheated oven at 200°C for about 10–15 minutes, depending on thickness. It is ready when the flesh turns opaque and separates easily into flakes; check that the centre reaches 63°C.
How do you stop cod from drying out when cooking it?
Pat the fillet dry, season it, then cook it gently and take it off the heat as soon as it flakes. For pan-frying, use a little oil over medium heat and cook for roughly 3–4 minutes per side for an average fillet.
Can you cook cod from frozen?
Yes. Bake it straight from frozen at 200°C for about 20–25 minutes, until opaque and flaky right through. Avoid thawing it in warm water, which can leave the surface soft while the middle is still frozen.
How should you store fresh cod?
Keep cod in the coldest part of the fridge and use it within one or two days of buying it. If you will not cook it in that time, wrap it well and freeze it; thaw it overnight in the fridge.
What goes well with cod, and which dishes use it?
Cod works well with lemon, parsley, butter, peas and potatoes. It is a classic choice for fish and chips, fish pie and Spanish-style bacalao dishes; add it near the end of soups and stews so it does not break up too much.
Can you use haddock instead of cod?
Yes. Haddock is a close substitute in fish pie, fish and chips, chowder and baked fillets; it has a slightly more pronounced flavour and a firmer texture. Its protein is 17.9 g per 100 g, compared with 18 g in cod.
Is cod a good source of iodine?
Yes. Cod is a source of iodine: a 100 g portion provides 101 µg, which is 67% of the daily value. The amount is naturally present in the fish, rather than added during cooking.
Is cod a good source of selenium?
Cod is high in selenium: a 100 g portion provides 136 µg, well over 30% of the daily value. Selenium is naturally present in the fish.
Source: ANSES–Ciqual (France) 26043 · per 100 g · carbohydrate per EU label, fibre excluded
