Know what’s on your plate
Cod
Calories & nutrition facts
steamed
Nutrition facts
Per 100 g% DV- Calories 106 kcal —
- Protein 25 g 49%
- Fat 1 g 1%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sodium 65 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 1.6 mg 10%
- Pantothenic acid (B5) 0.23 mg 5%
- Vitamin B6 0.19 mg 11%
- Folate (B9) 13 µg 3%
- Vitamin B12 2 µg 83%
Minerals
- Calcium 10 mg 1%
- Iron 0.1 mg 1%
- Magnesium 21 mg 5%
- Phosphorus 240 mg 19%
- Potassium 360 mg 8%
- Zinc 0.5 mg 5%
- Copper 0.02 mg 2%
- Manganese 0.01 mg 0%
- Selenium 29.1 µg 53%
- Iodine 110 µg 73%
Similar foods
- Pacific codcooked84 kcal / 100 g
- Cod filletboiled75 kcal / 100 g
- Salted fresh codsaltwater fish127 kcal / 100 g
- Baked codwith olive oil136 kcal / 100 g
- Atlantic codcooked, dry heat105 kcal / 100 g
- Haddocksteamed89 kcal / 100 g
- Codfishfried75 kcal / 100 g
- Alaska pollocksteamed120 kcal / 100 g
- Troutsteamed99 kcal / 100 g
- Whitingsteamed98 kcal / 100 g
Questions about Cod
How can you tell when cod is cooked?
Cook it until the flesh is opaque and separates easily into flakes when you press it with a fork. For a temperature check, the thickest part should reach 63 °C.
How long should you bake cod, and at what temperature?
Bake cod portions at 200 °C for about 10–15 minutes, depending on their thickness. They are ready when the centre is opaque and flakes easily.
Can you cook cod from frozen?
Yes. Bake frozen portions at 200 °C for roughly 20–25 minutes, checking that the thickest part is opaque and flakes easily; follow the pack instructions if they give a different time.
How should you store fresh cod?
Keep it covered in the coldest part of the fridge and cook it within one or two days of buying it. Freeze it if you will not use it in that time, and thaw it in the fridge rather than on the worktop.
What goes well with cod?
Cod pairs well with potatoes, peas, lemon, parsley and a buttery or tomato-based sauce. It is also the classic fish in fish and chips, and works in fish pie and fish cakes.
Can you use haddock instead of cod?
Yes. Haddock has a slightly stronger flavour and flakes similarly, so it works in fish pie, fish cakes and battered fish. It has 21 g of protein per 100 g, compared with 25 g in cod.
Is cod a good source of protein?
Yes. A 100 g portion provides 25 g of protein and is a substantial portion for a meal.
Can you eat cod raw?
Do not assume fresh cod is safe to eat raw: it can contain parasites. Use fish specifically prepared for raw eating, kept cold and handled carefully, or cook cod until opaque and flaky.
Source: ANSES–Ciqual (France) 26025 · per 100 g · carbohydrate per EU label, fibre excluded
