Know what’s on your plate
Cod liver
Calories & nutrition facts
canned
Nutrition facts
Per 100 g% DV- Calories 518 kcal —
- Protein 4.6 g 9%
- Carbohydrate 1 g 0%
- Fat 55 g 71%
- Saturated fat 12 g 59%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 589 mg 26%
- Cholesterol 323 mg 108%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 5100 µg 567%
- Vitamin C 0 mg 0%
- Vitamin D 100 µg 500%
- Vitamin E 20 mg 133%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.34 mg 26%
- Niacin (B3) 2.6 mg 16%
- Pantothenic acid (B5) 0.43 mg 9%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 300 µg 75%
- Vitamin B12 10.6 µg 442%
Minerals
- Calcium 10 mg 1%
- Iron 2.1 mg 12%
- Magnesium 8 mg 2%
- Phosphorus 100 mg 8%
- Potassium 130 mg 3%
- Zinc 1.9 mg 18%
- Copper 0.66 mg 73%
- Selenium 63.5 µg 115%
- Iodine 500 µg 333%
Similar foods
- Cod liver fish oil902 kcal / 100 g
- Cod liver oil900 kcal / 100 g
- Cod roeraw122 kcal / 100 g
- Tinned haddock liver409 kcal / 100 g
- Preserved poultry liver361 kcal / 100 g
- Preserved pork liver320 kcal / 100 g
- Chicken livercooked160 kcal / 100 g
- Lingcod liverindigenous425 kcal / 100 g
- Calf liverprepared172 kcal / 100 g
- Liver pastecanned237 kcal / 100 g
Questions about Cod liver
How do you eat cod liver from a tin?
Drain off the oil if you want a less rich result, then flake the liver gently with a fork. Spread it on toast or rye bread, or mash it with lemon juice, black pepper and finely chopped onion.
What goes well with cod liver?
Its oily richness is balanced by sharp or crisp ingredients: try lemon, pickled cucumber, capers, red onion or grated apple. It is also good with boiled potatoes, rye bread or crispbread.
How should you store opened cod liver?
Transfer leftovers from the tin to a clean, covered container and refrigerate promptly. Eat within two days; discard it if it has been left at room temperature for more than two hours.
How do you choose cod liver to buy?
Look for cod liver packed in its own oil, with an intact tin and a clearly stated use-by date. The liver should hold together in large pieces rather than being completely broken down.
Can you cook cod liver, or is it best eaten cold?
It is usually ready to eat, so it needs no cooking. If you add it to a warm dish, fold it in at the end and heat gently; frying or boiling can make it break apart and turn greasy.
Is cod liver the same as cod liver oil?
No. Cod liver is the actual fish organ, usually sold canned or smoked; cod liver oil is the extracted oil, often taken in small measured amounts. The oil is more concentrated: it has 900 kcal and 250 µg vitamin D per 100 g, compared with 518 kcal and 100 µg in cod liver.
How does cod liver compare with cod roe?
Cod liver is much fattier, while cod roe is richer in protein: roe has 23.2 g protein per 100 g against 4.6 g in cod liver. Roe comes from the fish’s eggs; liver has a soft, rich texture and is commonly eaten spread on bread.
Is cod liver nutritious?
It is particularly rich in vitamins A and D, and provides 10.6 µg of vitamin B12 per 100 g. Because it is so rich in these vitamins, treat it as an occasional small serving rather than a food to eat in large amounts regularly.
Source: Frida (Denmark) 335 · per 100 g · carbohydrate per EU label, fibre excluded
