Know what’s on your plate
Lingcod
Calories & nutrition facts
cooked, dry heat
Nutrition facts
Per 100 g% DV- Calories 109 kcal —
- Protein 23 g 45%
- Carbohydrate 0 g 0%
- Fat 1.4 g 2%
- Saturated fat 0.3 g 1%
- Fibre 0 g 0%
- Sodium 76 mg 3%
- Cholesterol 67 mg 22%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 17 µg 2%
- Vitamin C 0 mg 0%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 2.3 mg 14%
- Pantothenic acid (B5) 0.87 mg 17%
- Vitamin B6 0.35 mg 20%
- Folate (B9) 10 µg 3%
- Vitamin B12 4.2 µg 173%
Minerals
- Calcium 18 mg 1%
- Iron 0.41 mg 2%
- Magnesium 33 mg 8%
- Phosphorus 258 mg 21%
- Potassium 560 mg 12%
- Zinc 0.58 mg 5%
- Copper 0.04 mg 4%
- Manganese 0.03 mg 1%
- Selenium 46.8 µg 85%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 109 | 23 g | 0 g | 1.4 g |
| 1 × oz | 85 g | 93 | 19 g | 0 g | 1.2 g |
| 1 × fillet | 151 g | 165 | 34 g | 0 g | 2.1 g |
| 2 × oz | 170 g | 185 | 39 g | 0 g | 2.3 g |
| ½ × oz | 42.5 g | 46 | 9.6 g | 0 g | 0.6 g |
| 3 × oz | 255 g | 278 | 58 g | 0 g | 3.5 g |
| 4 × oz | 340 g | 371 | 77 g | 0 g | 4.6 g |
Similar foods
- Lingcod meatraw, alaska native79 kcal / 100 g
- Ling fishcooked, dry heat111 kcal / 100 g
- Pacific codcooked84 kcal / 100 g
- Lingcooked98 kcal / 100 g
- Atlantic codcooked, dry heat105 kcal / 100 g
- Haddockcooked, dry heat90 kcal / 100 g
- Halibutatlantic and pacific, cooked, dry heat111 kcal / 100 g
- Cuskcooked, dry heat112 kcal / 100 g
- Sablefishcooked, dry heat250 kcal / 100 g
- Atlantic pollockcooked, dry heat118 kcal / 100 g
Questions about Lingcod
Is lingcod actually a type of cod?
No. Lingcod is a Pacific fish in the greenling family, not a true cod; its name comes from its resemblance to ling and cod.
How do you cook lingcod without drying it out?
Its firm, lean flesh suits pan-frying, grilling and baking. Bake a fillet at 200 °C for about 10–15 minutes, depending on thickness, until it is opaque and flakes easily; avoid leaving it in the oven once cooked.
Can lingcod have green or blue flesh?
Yes. Some lingcod flesh has a striking green or blue tint, which fades towards white when cooked. The colour alone is not a sign that the fish has gone off.
What goes well with lingcod?
Its mild flavour works with lemon, butter, herbs and gentle spices. Serve it with potatoes, rice or roasted vegetables, or use it in fish tacos and fish stew.
How should you store fresh lingcod?
Keep it covered in the coldest part of the fridge and cook it within a day or two of buying. To keep it longer, wrap it tightly and freeze it; thaw it overnight in the fridge before cooking.
How much lingcod is a typical serving?
A typical fillet portion is about 151 g and provides 34 g of protein.
Does lingcod have more protein than Atlantic cod?
They are very close: Atlantic cod has 22.8 g of protein per 100 g, compared with 23 g in lingcod.
Source: USDA FoodData Central 174235 · per 100 g · carbohydrate per EU label, fibre excluded
