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Cod

Seafood

Cod

Cod is a mild-flavored, low-calorie white fish packed with lean protein and essential nutrients like iodine and selenium.

Cod is a popular, mild-flavored white fish known for its flaky texture and lean protein content. It is widely consumed worldwide and is a staple in various cuisines, often used in dishes like fish and chips.

high-protein low-fat white fish

Typical serving · 180g

Common varieties · Atlantic Cod, Pacific Cod, Greenland Cod, Alaska Pollock, Haddock

90health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieHigh proteinLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Cod is a fast-digesting, high-protein food with minimal fat and zero carbohydrates. Its macronutrient profile promotes high satiety relative to its low caloric content. As a minimally processed whole food, it retains its natural micronutrient density, particularly iodine and selenium.

Varieties: Atlantic Cod · Pacific Cod · Greenland Cod · Alaska Pollock · Haddock

#cod#white fish#lean protein#low calorie fish#low mercury fish#high protein#weight loss food#seafood#keto seafood#iodine source

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

82kcal

Density 0.82 kcal/g

Protein

18g

Carbs

0g

Fat

0.7g

Fiber

0g

Sugar

0 g

Sodium

54 mg

Potassium

413 mg

Glycemic index

0

Glycemic load

0

Water content

81%

Standout compounds

Nutrient highlights

  • Protein

    high

    supports muscle synthesis and satiety

  • Iodine

    high

    essential for thyroid hormone production and metabolic regulation

  • Selenium

    high

    acts as an antioxidant and supports immune function

  • Vitamin B12

    moderate

    vital for nerve function and red blood cell formation

  • Phosphorus

    moderate

    important for bone health and cellular energy storage

Wellness map

Health scores & processing

Weight loss
95
Satiety
90
Blood sugar
100
Gut health
70
Heart health
85
Fitness
90
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh or frozen cod fillets are whole, unrefined foods that undergo no additive processing beyond chilling or freezing.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelexcellent
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Cod is a lower-mercury white fish safe for regular consumption. Farmed varieties may have antibiotic exposure risks, while wild varieties require proper cooking to neutralize natural parasites.

85safety

Evidence confidence 90%

  • Pesticideslow
  • Antibioticsmoderate
  • Heavy metalsmoderate
  • Contaminationmoderate

Watch for

  • mercury
  • parasites
  • histamine

Safer choices

Wild-caught Pacific cod or MSC-certified sustainable Atlantic cod.

Prep tips

Cook thoroughly to an internal temperature of 145°F (63°C) to eliminate potential parasites; avoid consuming raw unless previously frozen to kill pathogens.

Mercury levels are generally low, making it an FDA 'best choice' for seafood, though frequent consumption of large predatory fish should be balanced.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density and high protein content promote fullness and reduce overall calorie intake, making it highly effective for weight loss.

  2. Blood sugar

    Contains zero carbohydrates, resulting in no glycemic impact and excellent blood sugar stability.

  3. Fitness & energy

    High-quality complete protein supports muscle repair and growth, though it lacks fast carbohydrates for immediate post-workout glycogen replenishment.

  4. Gut health

    Easily digestible lean protein that is gentle on the gastrointestinal tract, though it provides no dietary fiber for microbiome support.

  5. Processing quality

    Fresh or frozen cod is a whole food requiring minimal processing, retaining its natural nutrient profile without additives.

  6. Food safety

    Generally safe with lower mercury levels than large predatory fish, but proper cooking is required to eliminate potential parasites.

  7. Common mistakes

    Frying cod in heavy batter adds significant calories and unhealthy fats, completely negating its natural leanness and health benefits.

  8. Best preparation

    Baking, poaching, steaming, or grilling preserve its low-calorie profile and delicate, flaky texture.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • lean muscle building

    Provides a dense source of complete protein without the extra calories from fat, ideal for body recomposition.

  • low calorie weight loss meals

    Allows for large portion sizes with minimal caloric impact, keeping hunger at bay during dieting.

  • keto and low-carb diets

    Zero-carb protein source that fits seamlessly into strict carbohydrate restrictions.

  • gentle digestion recovery meals

    Flaky, low-fat protein that is easy on the stomach for those recovering from gastrointestinal distress.

Balance sheet

Pros & cons

Upsides

  • very low in calories and fat
  • high in complete protein
  • virtually zero carbohydrates
  • low mercury compared to tuna
  • excellent source of iodine and selenium
  • mild flavor pairs well with many dishes

Trade-offs

  • lower in omega-3s than fatty fish
  • can become dry if overcooked
  • risk of parasites if eaten raw
  • overfishing concerns for some Atlantic stocks
  • battered fried versions are unhealthy

Fit check

Who is it for?

Great match

  • lean muscle gain
  • calorie-restricted diets
  • low-carb and keto diets
  • people avoiding high mercury fish

Consider alternatives

  • strict omega-3 supplementation
  • raw sushi preparations
  • high-fat ketogenic diets

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Cod

    This food

    Cod

    VS80% alike
    Salmon

    Compare with

    Salmon

    Cod is lower in calories and fat, while salmon provides significantly more heart-healthy omega-3 fats.

    Cod is lower in calories and better for strict dieting, while salmon offers more omega-3s and healthy fats for heart health.

    Cod vs Salmon
  • Cod

    This food

    Cod

    VS95% alike
    Haddock

    Compare with

    Haddock

    Both are lean white fish with similar nutrition, but cod has slightly more omega-3s and a firmer texture.

    Cod and haddock are nutritionally nearly identical lean white fish, though cod has a slightly firmer bite and more omega-3s.

    Cod vs Haddock
  • Cod

    This food

    Cod

    VS85% alike
    Tilapia

    Compare with

    Tilapia

    Cod offers more omega-3s and a better overall nutrient profile than tilapia, which has higher omega-6 levels.

    Cod provides a healthier fat profile and more beneficial nutrients like selenium compared to tilapia.

    Cod vs Tilapia
  • Cod

    This food

    Cod

    VS90% alike
    Pollock

    Compare with

    Pollock

    Nutritionally nearly identical, pollock is often used in processed fish sticks while cod is prized for its flaky fillets.

    Cod and pollock are both lean, low-calorie white fish with similar protein content, though cod is generally preferred for its texture.

    Cod vs Pollock
  • Cod

    This food

    Cod

    VS75% alike
    Halibut

    Compare with

    Halibut

    Cod is much lower in calories and fat, whereas halibut provides denser nutrition and more omega-3s per serving.

    Cod is lower in calories for dieting, while halibut offers a meatier texture and slightly more healthy fats.

    Cod vs Halibut
  • Cod

    This food

    Cod

    VS80% alike
    Tuna

    Compare with

    Tuna

    Tuna has more protein and omega-3s but higher mercury, while cod is a safer daily low-mercury choice.

    Tuna provides more protein per ounce, but cod is a safer choice for frequent consumption due to its lower mercury levels.

    Cod vs Tuna
  • Cod

    This food

    Cod

    VS70% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Both are top lean proteins; cod provides iodine and selenium, while chicken breast offers slightly more protein per calorie.

    Chicken breast and cod are both excellent lean proteins; cod offers unique minerals like iodine, while chicken is slightly more protein-dense.

    Cod vs Chicken Breast
  • Cod

    This food

    Cod

    VS65% alike
    Shrimp

    Compare with

    Shrimp

    Shrimp is higher in cholesterol and slightly higher in calories, while cod provides a flakier, lower-calorie white protein.

    Cod is lower in cholesterol and calories per serving than shrimp, making it slightly better for strict calorie counting.

    Cod vs Shrimp
  • Cod

    This food

    Cod

    VS70% alike
    Mahi Mahi

    Compare with

    Mahi Mahi

    Cod is leaner and lower in calories, making it better for strict dieting, while mahi mahi has a firmer steak-like texture.

    Cod is slightly leaner and lower in calories than mahi mahi, though both are excellent high-protein fish choices.

    Cod vs Mahi Mahi
  • Cod

    This food

    Cod

    VS50% alike
    Sardines

    Compare with

    Sardines

    Sardines are an omega-3 and calcium powerhouse but much higher in calories, whereas cod is a lean low-calorie alternative.

    Sardines provide far more omega-3s and calcium, but cod is much lower in calories and fat for weight loss diets.

    Cod vs Sardines

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is cod good for weight loss?

    Yes, cod is excellent for weight loss. It is very low in calories and fat while being high in protein, which helps increase satiety and preserve lean muscle mass during a calorie deficit.

  • Does cod have a lot of mercury?

    No, cod is considered a low-mercury fish. The FDA classifies it as a 'best choice' for seafood, meaning it can be safely consumed 2 to 3 times per week.

  • Is cod better than salmon?

    It depends on your goals. Cod is lower in calories and fat, making it better for strict weight loss. Salmon is higher in calories but provides significantly more heart-healthy omega-3 fatty acids.

  • Can you eat cod on a keto diet?

    Yes, cod contains zero carbohydrates and is an excellent protein source for keto diets, though you will need to pair it with healthy fats to meet your macronutrient goals.

  • How much protein is in a cod fillet?

    A typical 6-ounce (180g) cod fillet contains approximately 32 to 36 grams of high-quality complete protein, making it a great choice for muscle maintenance.

  • Is cod easy to digest?

    Yes, cod is very easy to digest because it is extremely lean. It is often recommended for people with digestive issues who need a gentle, low-fat protein source.

  • What is the healthiest way to cook cod?

    The healthiest ways to cook cod are baking, steaming, poaching, or grilling. Avoid deep-frying, as batters and oils drastically increase the calorie and fat content.

  • Does cod have omega-3 fatty acids?

    Cod contains some omega-3s, but at much lower levels than fatty fish like salmon or sardines. If you are eating cod specifically for omega-3s, you would need a larger portion or a different fish.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

85

Comparisons