Cod Nutrition: Get the Facts, Calories and Health Benefits

Is Cod Good for You?

Yes, Cod is an exceptionally healthy fish. It is packed with lean protein, essential vitamins, and minerals while being low in calories and fat. A standard 3-ounce (85-gram) serving of cooked cod contains around 85 to 90 calories, less than 1 gram of fat, and a substantial 19 to 20 grams of protein. It is also a fantastic source of B vitamins, which are crucial for metabolizing nutrients and releasing energy from food. Cod’s low mercury content makes it a safe choice for regular consumption for most people, including pregnant women.

This article delves deep into the world of cod, exploring its complete nutritional profile and numerous health advantages. We will cover 13 helpful health benefits of cod, cod nutrition facts, cod risks and side effects, and cod substitutes. You will also find sections on popular cod diets, cod storage tips, 6 creative cod home remedies, cod and weight management, and cod for health conditions. All information presented is up-to-date as of August 2025.

13 Helpful Health Benefits of Cod

Cod is more than just a tasty, mild-flavored fish; it’s a nutritional powerhouse. Each health benefit listed below is supported by scientific evidence and demonstrates why incorporating cod into your diet is a smart choice for your overall well-being.

1. Promotes Heart Health

Cod is an extremely heart-healthy food. While it is a lean fish, it still provides beneficial omega-3 fatty acids, which are known to lower triglycerides, a type of unhealthy fat in the blood. Research shows that regularly eating fish like cod can significantly lower your risk of heart disease. In fact, studies have demonstrated that eating fish at least once a week can reduce the risk and severity of heart disease and stroke, potentially cutting mortality from coronary heart disease by up to 30% (Garone, 2024).

The omega-3s in cod also help manage blood pressure. Studies have found that consuming these healthy fats can help decrease blood pressure by several points, which is a key factor in reducing heart disease risk (Tinsley, 2019).

2. Aids in Weight Management

Cod is an ideal food for weight management. It is very high in protein and low in calories and fat, a combination that helps you feel full and satisfied for longer periods. This feeling of satiety can reduce overall calorie intake by quelling urges to snack between meals. A single 4-ounce serving of cod packs 20 grams of protein for only 90 calories. By replacing higher-fat proteins like red meat with lean fish like cod, you reduce your intake of calories and saturated fat, which can contribute to weight loss (Wildalaskancompany, 2024).

3. Supports Brain Function

The omega-3 fatty acids found in cod are crucial for brain health. Regular consumption of fish like cod can help keep your brain in good condition as you age. One notable study found that eating baked or broiled fish at least once a week is associated with reduced loss of gray matter in the brain. Maintaining gray matter is essential for cognitive function. While more research is needed, regular fish consumption may also be linked to a lower risk of Alzheimer’s disease (Kandola, 2019; Zelman, 2024).

4. Strengthens Bones and Teeth

Cod is a great source of vitamin D, an essential nutrient for maintaining strong bones and teeth. Vitamin D plays a critical role in helping the body absorb calcium, which is the primary building block of your skeletal structure. A 6-ounce serving of Pacific cod provides 8% of the Recommended Dietary Intake (RDI) for vitamin D. Regularly including cod in your diet can contribute significantly to your long-term bone health (Wildalaskancompany, 2024; Kandola, 2019).

5. Excellent Source of Lean Protein

Protein is a fundamental building block for your body, essential for the structure and function of cells, tissues, and organs. Cod is an excellent source of high-quality, lean protein. A 4-ounce (112-gram) fillet provides 20 grams of protein with minimal fat. This makes it a perfect choice for building and maintaining muscle mass. Unlike many plant-based proteins, fish contains all the essential amino acids your body cannot produce on its own (Tinsley, 2019; Hergatt, n.d.).

6. Rich in Essential Vitamins

Cod is packed with several essential vitamins, especially vitamins from the B-complex group. It is an outstanding source of vitamin B12, which is vital for the health of your body’s nerve and blood cells and helps prevent anemia. A single 3-ounce (85-gram) serving of cod provides over 30% of the RDI for vitamin B12. Furthermore, cod is a good source of niacin and vitamin B6, both of which are necessary for hundreds of important chemical reactions in your body (Garone, 2024).

7. Packed with Important Minerals

In addition to its vitamin content, cod delivers several crucial minerals, including phosphorus and selenium. Phosphorus is a critical component of bones and teeth and also supports the proper function of B vitamins. Selenium is essential for thyroid function, reproduction, and protecting your DNA from damage. Cod is an especially good source of selenium; a single 3-ounce serving can provide 40% or more of the RDI for adults (Tinsley, 2019).

8. Helps Regulate Blood Pressure

The combination of omega-3 fatty acids and low sodium in cod makes it a powerful food for regulating blood pressure. Studies have found that the omega-3s in fish might be even more effective at controlling high blood pressure than reducing salt consumption. Eating cod regularly can help maintain healthy blood pressure levels, reducing strain on your cardiovascular system and making it a heart-healthy staple (Zelman, 2024).

9. Boosts Your Mood

The omega-3 fatty acids in cod don’t just benefit your physical health; they can also enhance your mood. Research suggests that these powerful fatty acids may contribute to reducing the symptoms of depression and anxiety. Including cod in a balanced diet could be a natural way to support mental well-being (Hergatt, n.d.).

10. Enhances Skin and Hair Health

The nutrients in cod can also lead to healthier skin and hair. The omega-3 fatty acids help maintain skin hydration and reduce inflammation, contributing to a clearer complexion. Cod also contains B vitamins and selenium, a mineral that helps combat free radicals that can cause hair loss (Hergatt, n.d.).

11. Low in Mercury

A significant concern with fish consumption is exposure to mercury, a toxic heavy metal. High levels of mercury can lead to neurological problems, especially in children. Fortunately, cod is considered a low-mercury fish. This makes it a much safer choice compared to larger fish like swordfish, king mackerel, and some types of tuna. The FDA advises that it is safe for pregnant women to consume two to three servings (8 to 12 ounces) of low-mercury fish like cod per week (Kandola, 2019).

12. Supports Thyroid Function

Cod contains a significant amount of iodine, a mineral that is vital for healthy thyroid function. The thyroid gland uses iodine to produce hormones that regulate the body’s metabolism and support cognitive function. Consuming enough iodine from sources like cod can help prevent thyroid problems such as goiters and symptoms of hypothyroidism (Kandola, 2019).

13. Manages Cholesterol Levels

Including cod in your diet can help you manage your cholesterol. The omega-3 fatty acids in cod are effective at lowering triglycerides, which are a type of unhealthy cholesterol that can increase your risk of heart disease. Additionally, these healthy fats can help promote good cholesterol (HDL), creating a better balance for your overall cardiovascular health (Zelman, 2024; Wildalaskancompany, 2024).

Cod Nutrition Facts

The numerous health benefits of cod can be further explained through its impressive nutritional profile, which is analyzed in detail below.

Cod nutrition table

The following table breaks down the nutritional values for a standard 3-ounce (85g) serving of raw Atlantic cod and for a 100-gram portion, providing a clear overview of its macronutrient content.

How many calories are in cod?

Cod is a very low-calorie food. A standard 3-ounce (85g) serving of raw Atlantic cod contains approximately 70 calories, which is only 3.5% of the daily recommended intake (DRI) for a 2,000-calorie diet. A larger 100-gram portion contains about 82 calories. To burn off the 70 calories from a serving of cod, it would take roughly 20 minutes of walking or 8 minutes of jogging.

How much protein is in cod?

Cod is an excellent source of lean protein. A single 3-ounce (85g) serving provides 15 grams of high-quality protein, meeting 30% of your daily needs. A 100-gram fillet offers even more, with about 17.6 grams of protein. This makes cod a fantastic choice for building muscle, repairing tissues, and supporting overall bodily functions.

How many carbs are in cod?

Cod is a zero-carbohydrate food. The fish itself contains no sugars, starches, or fiber. Any carbohydrates in a cod meal would come from breading, sauces, or side dishes served with it. This makes it an ideal protein source for those following low-carb or ketogenic diets.

How much fat is in cod?

Cod is exceptionally low in fat. A 3-ounce serving contains just 0.6 grams of total fat, which is only 1% of the daily recommended intake. The majority of this fat is the healthy, polyunsaturated kind, which includes beneficial omega-3 fatty acids.

Is cod high in cholesterol?

Cod is not considered high in cholesterol. A 3-ounce (85g) serving contains about 37 mg of cholesterol, which is approximately 12% of the daily recommended limit. Dietary cholesterol from foods like fish does not significantly impact blood cholesterol levels for most people and can be part of a heart-healthy diet.

Minerals in cod

Cod is rich in several essential minerals that are vital for good health, particularly selenium and phosphorus.

In summary, a single serving of cod can provide over half of your daily selenium needs, a mineral that acts as a powerful antioxidant. It also offers a significant amount of phosphorus for bone health, along with supportive levels of potassium and magnesium.

Vitamins in cod

The vitamin profile of cod is dominated by the B-vitamin family, which is critical for energy production and brain health.

Cod is an impressive source of Vitamin B12, providing nearly a third of the daily requirement in just one serving. It is also a good source of Vitamin B6 and Niacin, making it a powerhouse for metabolic and neurological health.

Cod Risks and Side Effects

While cod is a healthy choice for most, there are a few potential risks to consider. A fish allergy is one possibility, and it’s among the top eight food allergens in the U.S. Interestingly, a fish allergy can develop in adulthood, with as many as 40% of people with a fish allergy experiencing their first reaction as an adult. Symptoms can include hives, indigestion, and difficulty breathing. If you suspect an allergy, consult a doctor.

Another risk, though minimal with proper preparation, involves parasites. Like all wild seafood, raw cod can potentially harbor parasites that may cause foodborne illness. To eliminate this risk, it is essential to cook cod thoroughly to an internal temperature of 145°F, at which point its flesh will be opaque and flake easily.

Finally, while cod is naturally low in sodium, some frozen cod products are treated with a salt solution during processing. This can significantly increase the sodium content. If you are monitoring your sodium intake for reasons such as high blood pressure, it is crucial to read the labels on frozen cod packages.

Debunking myths about cod

Myth: Cod is dangerously high in mercury.
Fact: This is incorrect. Cod is consistently listed by the FDA as a fish with one of the lowest mercury levels. High-mercury fish include shark, swordfish, and king mackerel. Cod is considered a safe choice, and the FDA recommends that even pregnant women can safely consume 8 to 12 ounces per week.

Myth: All types of cod are the same.
Fact: The term “cod” can refer to several species, primarily Atlantic and Pacific cod. These varieties have distinct differences. Atlantic cod tends to be slightly sweeter with larger flakes, while Pacific cod is milder and has a firmer, chunkier texture. Additionally, some fish sold as “cod” may belong to different fish families entirely, so checking the species name (like Gadus morhua for Atlantic cod) ensures you know what you are getting.

Cod Substitutes

If cod isn’t available, several other white fish can work beautifully in your recipes. The best substitutes offer a similar mild flavor and flaky texture. Below is a comparison of popular alternatives.

For those looking for a substitute, haddock is nearly identical to cod in both flavor and texture, though it has a slightly sweeter taste and its flakes are smaller. It works perfectly in any cod recipe, especially classic fish and chips. Its main drawback is that it can sometimes be more expensive than cod.

Pollock is another excellent alternative and is often more budget-friendly. It has a similar mild flavor and flaky texture, making it the fish most commonly used in commercial products like fish sticks and fast-food sandwiches. Its primary benefit is its low cost, while a potential drawback is that its flavor is slightly stronger than cod’s.

If you prefer a meatier, firmer texture, halibut is a fantastic choice. It holds up exceptionally well to grilling and pan-searing. As a benefit, its firm flesh is less likely to fall apart during cooking. However, halibut is a significant drawback in terms of cost, as it is typically much more expensive than cod, and it has a moderate mercury level, so consumption should be more limited.

Tilapia is a widely available and affordable substitute with a very mild, slightly sweet flavor. Its fillets are thinner than cod’s, meaning they cook much faster, which is a key benefit for quick meals. The main drawback is that its texture is softer and less flaky than cod, and it lacks the same level of beneficial omega-3 fatty acids.

Popular Cod Diets

How to add cod safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available cod-friendly diet options:

1. The Mediterranean Diet
2. The Flexitarian Diet

The Mediterranean Diet is less of a restrictive diet and more of a lifestyle pattern based on the traditional eating habits of countries like Greece and Italy. The foundation is built on plant-based foods such as fruits, vegetables, whole grains, and beans, with fish and seafood being the preferred animal protein, consumed at least twice a week. It emphasizes healthy unsaturated fats, primarily from olive oil and nuts. Research has consistently linked this diet to a lower risk of cardiovascular disease, making it a highly recommended plan for long-term health.

The Flexitarian Diet offers a more modern and adaptable approach to healthy eating. Created by dietitian Dawn Jackson Blatner, it encourages a mostly vegetarian diet but doesn’t eliminate meat or fish entirely, making it a popular choice for those looking to reduce meat consumption without a full commitment. The core principles involve focusing on plant-based proteins, eating whole foods, and limiting processed items and added sugars. Its flexibility is a major benefit, but individuals must be mindful to include nutrient-dense plant foods to avoid potential deficiencies in iron, zinc, or vitamin B12.

How to Cook Cod?

Baked cod is a simple and popular method that helps the fish retain moisture and flavor. To bake, place cod fillets in a greased baking dish, season as desired, and cook at 400°F (200°C) for 10-12 minutes, or until the fish flakes easily. This method requires minimal added fat and is excellent for preserving the delicate omega-3 fatty acids, as the moderate, even heat is less likely to degrade them compared to high-heat methods.

Broiled cod offers a way to get a delicious, browned topping without deep-frying. Position the oven rack about 6 to 8 inches from the heat source and broil the fillets for 4 to 6 minutes. Because broiling uses intense, direct heat from above, it cooks the fish very quickly. This quick cooking time helps retain nutrients. However, watch it carefully to prevent the fish from scorching or drying out.

Air fryer cod is a modern, healthy alternative to deep-frying that creates a crispy exterior with very little oil. Preheat your air fryer to 400°F (200°C). Lightly coat the fillets with seasoning and a touch of oil, then air fry for 7 to 10 minutes, depending on thickness. This method is great for preserving nutrients due to the short cooking time and minimal use of fat.

Grilled cod is perfect for adding a smoky flavor. It’s best to use thicker cuts like cod loins, which hold up better on the grill. Oil the grates and the fish well to prevent sticking. Grill over medium-high heat for about 3-5 minutes per side. While grilling can cause some loss of B vitamins due to high heat, it’s a great low-fat cooking option.

Poached cod results in incredibly tender and moist fish. Simply simmer the cod fillets in a flavorful liquid like broth, white wine, or milk over low heat until cooked through. Poaching is a very gentle, low-fat cooking method. The main drawback is that some water-soluble nutrients, like B vitamins, can leach into the cooking liquid. To mitigate this, you can consume the liquid as a base for a sauce or soup.

Easy Cod Recipes

These simple and delicious cod recipes can help you increase your intake of this nutritious fish without compromising on taste.

Breakfast ideas with cod

A Tofu and Cod Scramble is a protein-packed way to start your day. Simply flake a small portion of cooked cod into a skillet with scrambled tofu, mixed vegetables, and your favorite spices like turmeric and cumin for a savory breakfast.

For a quick and elegant option, try Smoked Cod on Whole-Grain Toast. Similar to lox, lightly smoked cod can be placed on toasted bread with a spread of cream cheese or mashed avocado and a sprinkle of fresh dill.

Lunch ideas with cod

Flavorful Cod Fish Tacos make for a light and satisfying lunch. Use baked or grilled cod, flake it into warm tortillas, and top with a fresh salsa, shredded cabbage, and a squeeze of lime juice.

A Classic Cod Salad Sandwich is a healthy twist on a tuna salad. Use flaked, chilled cooked cod mixed with Greek yogurt or mayonnaise, celery, and onions. Serve it on whole-grain bread or with a side of greens.

Dinner ideas with cod

The Perfect Ten Baked Cod recipe features cod loins baked in butter and topped with a savory mixture of lemon juice, white wine, and crushed buttery crackers. The topping creates its own rich sauce as it bakes, making it a simple yet impressive dish.

For a taste of luxury, try the iconic Black Cod with Miso. While technically sablefish, this recipe is famously used with cod as well. The fish is marinated in a sweet and savory miso paste before being broiled, resulting in a buttery, flaky, and deeply flavorful fillet.

A Crunchy Pecorino Baked Cod offers fantastic texture and taste. Fillets are topped with a zesty mixture of panko breadcrumbs, grated Pecorino cheese, mayonnaise, and herbs, then baked and broiled until the topping is golden brown and crispy.

Simple tips to add cod to your diet

For busy people who don’t have the time to implement any of the previous meal ideas, here are some simple tips to add cod to your diet:

• Keep a bag of frozen cod fillets in your freezer for quick and easy weeknight meals. You can often cook them directly from frozen, just add about 50% to the cooking time.
• Flake leftover cooked cod into soups, stews, or pasta sauces to boost the protein content.
• Add chunks of cod to your favorite vegetable curry during the last 10 minutes of cooking.
• Make simple cod cakes by mixing flaked cod with mashed potatoes, herbs, and an egg, then pan-frying until golden.
• Toss cooked and chilled cod into a green salad for a quick protein boost.
• Use cod instead of chicken or beef in stir-fries.
• Whip up a quick cod ceviche by “cooking” small pieces of raw cod in citrus juice with onions, cilantro, and chili. Ensure you use high-quality, fresh fish for this method.

Cod Storage Tips

Knowing how to cook cod is only a part of the equation; it’s also important to know proper cod storage tips to make those meals last for longer.

Shelf life of cod

• At room temperature: Fresh, raw cod should never be left at room temperature for more than two hours (or one hour if the temperature is above 90°F).
• In the refrigerator: Fresh, raw cod can be stored in the refrigerator for 1 to 2 days. Cooked cod will last for 3 to 4 days.
• In the freezer: When properly stored, raw cod can maintain its best quality in the freezer for 6 to 8 months.

How to store cod?

Proper storage begins the moment you purchase the fish. If you plan to cook fresh cod within two days, refrigeration is key. The goal is to keep the fish as cold as possible without freezing it. This slows the growth of bacteria and preserves the cod’s delicate texture and flavor.

For longer-term storage, freezing is the best method. The key to successful freezing is to protect the fish from air exposure, which can cause freezer burn. Freezer burn dehydrates the fish, leading to tough, dry spots and an off-flavor. Using proper wrapping techniques ensures the cod remains moist and delicious for months.

How to refrigerate cod?

To properly refrigerate fresh cod, follow these simple steps:

1. Remove the cod from its original store packaging.
2. Gently rinse the fish under cold water and pat it completely dry with paper towels.
3. Wrap the cod tightly in plastic wrap or place it in an airtight container.
4. Store it in the coldest part of your refrigerator, which is typically the bottom shelf or a meat drawer.

How to freeze cod?

To properly freeze fresh cod for long-term storage, use this method:

1. Ensure the fish is completely dry by patting it with paper towels.
2. Wrap each fillet tightly in plastic wrap, pressing out any air pockets.
3. For extra protection, place the wrapped fillets inside a heavy-duty freezer bag or wrap them again in aluminum foil.
4. Label the package with the date and place it in the deepest part of your freezer.

Signs of Spoilage in cod

If you are unsure whether your cod is still good to eat, check for these telltale signs of spoilage:

• A strong, fishy, or ammonia-like odor.
• A slimy, sticky, or milky-white film on the flesh.
• A dull, grayish color instead of translucent white.
• A soft or mushy texture when pressed.

6 Creative Cod Home Remedies

Are there any less-known tips to unlock the nutritious profile of cod? The following cod remedies can have a positive effect on overall well-being.

1. Cod Liver Oil for Vitamin Support. Cod liver oil is a potent source of vitamins A and D, as well as omega-3 fatty acids. This traditional remedy is taken as a dietary supplement to support immune function, bone health, and vision. To use, take a small spoonful of high-quality, purified cod liver oil daily, or as directed by a healthcare professional. Store the oil in a cool, dark place or in the refrigerator to prevent it from going rancid.

2. Omega-3 Rich Cod Meal for Mood Support. The omega-3 fatty acids in cod are known to be mood enhancers. Research suggests these fats may help reduce symptoms of depression and anxiety. To prepare, bake or steam a cod fillet with minimal seasoning to preserve its omega-3 content. Consume this meal 2-3 times a week as part of a balanced diet.

3. Vitamin B12 Energy Boost Broth. Cod is an excellent source of vitamin B12, which is renowned for its role in energy production. A simple broth made with cod can help you tap into this benefit. To prepare, gently simmer leftover cod bones and trimmings with vegetables like carrots and celery for a few hours. Strain the broth and drink a warm cup when you feel a dip in energy. The broth can be refrigerated for a few days or frozen for later use.

4. Selenium-Infused Cod for Hair Health. Cod contains selenium, a mineral that helps protect against free radicals that can contribute to hair loss. Regularly including cod in your diet can support healthy hair. Prepare a “hair health” meal by baking a cod fillet and serving it with other selenium-rich foods like Brazil nuts or spinach.

5. Cod Skin Compress for Minor Inflammation. The omega-3s in cod have anti-inflammatory properties. For a traditional topical remedy, a clean piece of cod skin can be used as a compress. After filleting the fish, wash the skin thoroughly. Place the cool skin, inner side down, on a minor area of skin inflammation for 10-15 minutes. This is based on traditional practices and should not be used on open wounds.

6. Hydrating Cod and Vegetable Stew. The omega-3s in cod help skin maintain hydration. A stew can combine this benefit with the hydrating properties of vegetables. Create a simple stew by simmering chunks of cod with water-rich vegetables like zucchini and bell peppers in a light tomato base. This meal provides both internal hydration and skin-supporting nutrients.

Cod and Weight Management

There are multiple health benefits and home remedies using cod, but what is their role in weight management? This section will analyze cod’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can cod help with weight loss?

Yes, cod can be a valuable ally in weight loss. Its high-protein, low-calorie profile makes it an excellent food for creating a calorie deficit, which is necessary for losing weight. Including protein-rich foods like cod in your diet can help preserve lean muscle mass during weight loss, which is crucial for maintaining a healthy metabolism.

Cod in low-calorie diets

Cod fits perfectly into a low-calorie diet. A four-ounce serving of cod contains only about 90 calories, making it a very nutrient-dense option. You get a large amount of protein and essential vitamins and minerals for a very small caloric cost. This allows you to eat a satisfying portion of food without exceeding your daily calorie goals, which is a key strategy for sustainable weight management.

Cod and satiety

Cod is highly effective at promoting satiety, or the feeling of fullness. This is due to its high protein content. Protein is the most satiating macronutrient, meaning it keeps you feeling full for longer than carbohydrates or fats. A diet rich in protein from sources like cod can lead to a natural reduction in overall calorie intake because it helps control hunger and prevent overeating.

Cod and metabolism

The protein in cod can give your metabolism a slight boost. This is due to the thermic effect of food (TEF), which is the energy your body expends to digest, absorb, and process nutrients. Protein has a much higher TEF than fats and carbs. Furthermore, cod is a good source of iodine, a mineral essential for the proper function of the thyroid gland. The thyroid produces hormones that regulate your body’s metabolism, and ensuring an adequate iodine intake is vital for its optimal performance.

Cod for Health Conditions

While weight management is important, do cod have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Cod and diabetes

Including lean fish like cod as part of a healthy eating pattern may help in the management and prevention of type 2 diabetes. This is primarily because plant-forward diets that include fish and are low in processed animal foods aid in weight management and are rich in fiber. A large-scale study involving over 200,000 participants found that a diet emphasizing healthy plant foods while being low in animal foods was associated with an approximate 20% reduced risk of developing diabetes (Satija, A., et al., 2017). Cod fits perfectly into such a dietary plan due to its lean protein and zero carbohydrate content.

Cod and heart health

The evidence linking fish consumption to heart health is very strong. Cod, with its beneficial omega-3 fatty acids, plays a significant role in cardiovascular wellness. These fats help lower triglycerides and can reduce blood pressure. More impressively, large observational studies have shown that eating fish like cod at least once a week can cut mortality from coronary heart disease by up to 30% and reduce the risk and severity of stroke (WebMD, 2024).

Cod and digestive issues

Cod’s role in digestive health is less direct but still notable. Certain bowel disorders can lead to a deficiency in vitamin B12. Cod is an excellent source of this essential vitamin, with a single serving providing a significant portion of the daily requirement. For individuals with conditions like pernicious anemia or certain malabsorption issues, incorporating high-B12 foods like cod can be a valuable dietary strategy to help address this specific nutrient deficiency (Verywell Fit, 2024).

Cod and inflammation

The omega-3 fatty acids found in cod have anti-inflammatory properties. Chronic inflammation is a root cause of many serious diseases, including heart disease and arthritis. While cod has lower levels of omega-3s than fatty fish like salmon, its regular consumption still contributes to your total intake of these important fats. This helps to manage the body’s inflammatory response, which can support overall health and well-being.

Cod and cancer prevention

Dietary patterns that are rich in plant foods and include fish have been associated with a lower risk of certain cancers. Specifically for colorectal cancer, research suggests a pescatarian or semi-vegetarian diet can be protective. A 7-year study of nearly 78,000 people found that semi-vegetarians, who eat fish but not other meats, were 8% less likely than non-vegetarians to develop this type of cancer (Orlich, M. J., et al., 2015).

In summary, the scientific evidence strongly suggests that incorporating cod into a balanced diet can have significant protective benefits against several major health conditions, particularly heart disease.

Cod Nutrition: A Final Word

This article has journeyed through the comprehensive world of cod nutrition, covering everything from the 13 helpful health benefits of cod, cod nutrition facts, and potential cod risks and side effects, to cod substitutes and popular cod diets. We’ve also explored practical cod storage tips, 6 creative cod home remedies, the role of cod and weight management, and how cod can impact major health conditions.

Here are some of the most interesting takeaways:

• A single 4-ounce serving of cod contains only about 90 calories but provides a powerful 20 grams of lean protein.
• Eating fish like cod just once a week may reduce your risk of dying from coronary heart disease by as much as 30%.
• Cod is a fantastic source of the mineral selenium, with a 3-ounce serving delivering over 50% of your daily requirement.
• A fish allergy is not always a childhood condition; up to 40% of people with a fish allergy report their first reaction happening in adulthood.
• The FDA considers cod a low-mercury fish, making it a safe and healthy choice for pregnant women to eat 8 to 12 ounces per week.
• Historically, Atlantic cod could live up to 20 years and weigh as much as 200 pounds.

This content was last updated in August 2025.

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Cod Nutrition FAQs

This section provides quick, science-backed answers to common questions about cod. It covers key topics like its health benefits, role in weight management, and safety for both you and your pets. Each answer is designed to give you clear, straightforward information to make informed choices.

What is cod good for?

Cod is excellent for supporting overall health due to its rich nutrient profile. It is a fantastic source of lean protein, crucial for building and repairing tissues, and is packed with essential vitamins like B12, which provides over 30% of your daily needs in a single 3-ounce serving. Cod’s omega-3 fatty acids contribute to heart and brain health, while its selenium content, offering over 50% of the daily value per serving, supports thyroid function and protects against cell damage.

Is cod healthy?

Yes, cod is an exceptionally healthy food choice. It is low in calories and fat while being high in protein, vitamins, and minerals. Scientific studies have linked the consumption of fish like cod to significant health benefits, including a potential reduction in mortality from coronary heart disease by up to 30%. Furthermore, its low mercury content makes it a safe option for regular consumption as part of a balanced diet.

Is cod fattening?

No, cod is not fattening and is actually an ideal food for weight management. A standard 4-ounce serving contains only about 90 calories and less than 1 gram of fat, making it one of the leanest protein sources available. The high protein content, around 20 grams per serving, promotes a feeling of fullness, which can help reduce overall calorie intake and support weight loss goals.

Who should avoid cod?

Individuals with a fish allergy should avoid cod, and it’s important to note that as many as 40% of people with a fish allergy develop it in adulthood. Those who are severely immunocompromised or at high risk of foodborne illness should also avoid raw or undercooked cod due to the potential risk of bacteria or parasites. Additionally, people on strict low-sodium diets should check the labels on frozen cod, as some products are treated with a salt solution that significantly increases sodium content.

Can I eat cod daily?

While cod is healthy, eating it daily is generally not recommended in favor of a varied diet. The USDA and FDA recommend that adults consume about 8 ounces of seafood per week, which equates to roughly two servings. While cod’s mercury levels are low, rotating it with other healthy proteins ensures a broader range of nutrients and minimizes any potential risks associated with consuming any single food too frequently.

Can dogs eat cod?

Yes, dogs can eat cod, and it can be a healthy addition to their diet. It provides a great source of protein and omega-3 fatty acids, which can help support their coat, skin, and joint health. The cod must be plain, thoroughly cooked without any seasonings like salt, garlic, or onions, and all bones must be removed to prevent choking or internal injury.

Can cats eat cod?

Yes, cats can eat cod in moderation as an occasional treat, but it should not be a staple of their diet. The fish must be cooked plain, without any salt, oils, or seasonings, and all bones must be meticulously removed to prevent choking. A diet high in raw fish can lead to a thiamine (vitamin B1) deficiency in cats due to an enzyme called thiaminase present in some raw fish, so cooked is the only safe option.

How long does cod last in the fridge?

Fresh, raw cod has a very short shelf life in the refrigerator and should be cooked within 1 to 2 days of purchase. Once cooked, leftover cod can be safely stored in the fridge for 3 to 4 days. To maximize freshness, it’s crucial to store it in an airtight container in the coldest part of the refrigerator, which is typically below 40°F (4°C).

Can you freeze cod?

Absolutely, you can freeze cod to extend its shelf life significantly. When properly prepared and stored, fresh cod can maintain its best quality in the freezer for 6 to 8 months. The key to preventing freezer burn is to wrap the fish tightly in plastic wrap or foil and then place it in a heavy-duty freezer bag to minimize its exposure to air.

How to tell if cod is bad?

You can tell if cod has gone bad primarily by its smell and appearance. Spoiled cod will have a strong, unpleasant fishy or ammonia-like odor, a significant departure from the mild scent of fresh fish. Other telltale signs include a slimy or sticky film on the flesh and a dull, grayish color instead of its characteristic translucent, white appearance.

How long is cod good for?

The usable lifespan of cod depends entirely on how it’s stored. In the refrigerator, fresh raw cod is only good for 1 to 2 days, while cooked cod lasts for 3 to 4 days. If you freeze it properly at 0°F (-18°C), raw cod remains at its best quality for an impressive 6 to 8 months before its texture and flavor begin to degrade.

How to keep cod fresh?

To keep cod as fresh as possible, you must store it at a consistently cold temperature. After purchasing, immediately place it in the coldest part of your refrigerator, ideally below 40°F (4°C), and plan to use it within 48 hours. For longer storage, pat the fish completely dry, wrap it airtight, and freeze it promptly to preserve its quality for several months.