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Cod — Nutrients, Health Benefits, And Shopping Tips

Cod photo

Listonic Team

September 5, 2024

Cod is a lean, white fish that's a staple in many diets due to its mild flavor and flaky texture. Explore the health benefits of cod, tips for selecting fresh fish, and the best methods for cooking it to enhance its natural taste.

Nutrients

Check the detailed nutritional values of a cod, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 82 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein18 g36%
Sodium54 mg2.35%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes cod stand out:

18 g

🧀 Good Protein Content

Key takeaways

🛒
Select fresh cod with a mild smell, firm flesh, and bright eyes. Ideal for grilling or baking.
📦
Store fresh cod in the refrigerator for 1-2 days in an airtight container. For extended storage, freeze it for up to 6-8 months. Proper packaging, like vacuum-sealing, ensures better quality during freezing.

Health benefits

Learn how cod, as a lean source of protein, can contribute to muscle health and support a balanced diet.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Low in fat, making it a lean source of protein.
  • Contains essential vitamins and minerals such as Vitamin B12, iodine, selenium, and phosphorus, which support overall health and well-being.
  • Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.

Health risks

Learn about the potential health risks and concerns related to cod.
  • Risk of mercury contamination which can pose health risks, particularly for pregnant women and young children, if consumed in large amounts.
  • Potential for allergic reactions in individuals with fish allergies, causing symptoms like itching, swelling, or anaphylaxis.
  • Risk of foodborne illness if cod is not properly stored, handled, or cooked to a safe internal temperature.
  • Environmental concerns as overfishing of certain cod species can impact sustainability and the health of marine ecosystems.
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How to choose cod

When purchasing cod, the fillets should be white, with a translucent appearance and a firm texture. The fish should smell ocean-fresh, not fishy. Press the flesh; it should spring back, indicating its freshness.

Avoid cod that appears discolored or has a slimy coating, as these are signs it is no longer fresh. Good cod fillets should not emit any ammonia-like odors and should have clean edges without ragged parts.

How to choose cod

How to store cod

Fresh cod should be stored in the refrigerator and consumed within 1-2 days. Keep it in its original packaging or in an airtight container. For extended storage, freezing is advisable, allowing it to remain good for up to 6-8 months.

Improper storage can result in spoilage and diminished flavor. It's important to keep cod away from moisture and ensure it remains at a cool temperature. Avoid refreezing thawed cod, as this can compromise its texture and overall quality. Using clean utensils and proper handling techniques will help preserve its freshness.

✅ Extra Tip

For best results, pat cod dry before storing in the refrigerator to reduce moisture and prevent spoilage.

How long does it last?

Cod can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, cod can be frozen for up to 6-8 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

What to do with leftovers?

Leftover cod can be used in a variety of savory dishes. Flake it and add to salads for a protein boost, or mix it into a pasta dish with a light sauce. Cod is also great in fish cakes, where it can be combined with breadcrumbs, eggs, and seasonings, then fried until golden.

Use cod in a stir-fry with vegetables and rice, or add it to a fish stew with tomatoes and herbs. If you have a lot of cod, consider making a batch of fish tacos, topped with slaw and a tangy sauce. Cod can also be used as a filling for sandwiches or wraps with fresh greens and a squeeze of lemon. For a unique twist, try using flaked cod in a quiche or frittata for a savory breakfast or brunch.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How cod supports specific health conditions

Cod is a lean fish rich in protein, promoting muscle health and tissue repair. It is also a good source of omega-3 fatty acids, supporting heart health by lowering cholesterol levels and reducing inflammation. Cod contains important vitamins and minerals like vitamin B12, which supports brain function, and selenium, which promotes immune health by protecting cells from oxidative stress. Its low calorie and fat content make it an ideal option for weight management.

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