SummaryĬod generally provides a lean source of protein, several B vitamins, and multiple important minerals for your body. Thus, cod goes a long way to fulfilling your mineral requirements. This fish is an especially good source of selenium, too, with a single 3-ounce (85-gram) serving often giving 40% or more of the RDI for adults ( 3, 10). Meanwhile, selenium helps make and protect your DNA ( 9).Ĭod contains approximately 20% or more of the RDI for phosphorus in a 3-ounce (85-gram) serving ( 3, 10). It also plays a role in the proper function of some B vitamins ( 8). Phosphorus is a critical component of bones and teeth. In addition to its vitamin content, cod provides several important minerals, including phosphorus and selenium. What’s more, these fish are good sources of vitamin B6 and niacin - both of which are necessary for hundreds of significant chemical reactions in your body ( 3, 6, 7). In addition to other vital functions, vitamin B12 helps form red blood cells and DNA ( 5). One 3-ounce (85-gram) serving of cooked cod provides over 30% of the Reference Daily Intake (RDI) for vitamin B12 for adults ( 3, 5). A Good Source of Some B Vitaminsī vitamins have many essential functions in your body, including metabolizing nutrients and releasing energy from food ( 4).īoth Atlantic and Pacific cod are good sources of several B vitamins. Similarly, the same serving size of cooked Pacific cod provides about 85 calories, less than 1 gram of fat, and 20 grams of protein ( 3). However, it is packed with 19 grams of protein ( 3).
High in Lean ProteinĬod is high in protein but low in calories, fat, and carbs.Ī 3-ounce (85-gram) serving of cooked Atlantic cod has only 90 calories and around 1 gram of fat. Keep in mind that the exact nutrient content of fish labeled “cod” can vary, as some may be different species entirely. The nutrition information listed below pertains to Atlantic and Pacific cod. Any species will be tough, dry and chewy if you cook it too long.Cod contains several important nutrients your body needs. Keep in mind that overcooking changes the texture of fish. If you want fish to cook directly on your grill, you might choose a firm fish such as tuna or salmon rather than flounder or butterfish which would come apart during grilling. But you may choose a particular type if you want to use a certain cooking method. Texture doesn’t affect the selection of fish as much as taste does. Fish such as grouper have a firmer, meatier texture. Species such as mullet and trout are moderate in texture and do not flake as easily. Fish such as flounder have a delicate texture-the meat separates easily and flakes into small pieces. In addition to flavor differences, fish also vary in texture. If it isn’t fresh, the flavor is unappealing. Remember that the most essential element in the flavor of fish is freshness. White or light color, light to moderate flavor: You can substitute among the species in each category: White or light color, delicate flavor: Higher fat fish have a more pronounced flavor and are darker in color. Lean fish are white or light in color and have a mild flavor.
Most of our palates are not so discriminating that we will notice a big difference. You can substitute one lean fish for another, a fatter fish for another with about the same fat content.
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