Cod: Nutrition Facts, Health Benefits, and the Complete Guide to the World’s Most Important White Fish

Cod is one of the most historically significant foods in human history — a statement that sounds dramatic but is entirely accurate. For centuries, preserved salt cod fed the populations of Europe, drove the economies of the North Atlantic, and was so economically valuable that nations clashed over fishing rights. The “Cod Wars” between Iceland and the United Kingdom in the 1950s–1970s — disputes over fishing zones in the North Atlantic — helped reshape international maritime law. Port cities from Lisbon to Boston to Bergen grew rich partly on the cod trade.

Nutritionally, cod earns its reputation through a different kind of excellence than the dramatic headline numbers found in shellfish or organ meats. Cod’s story is one of exceptional protein purity — 22.8g of complete protein at just 105 calories and 0.9g of fat, with zero carbohydrates. Combined with 68% of daily selenium, 44% of daily Vitamin B12, 16% each of Vitamin B6 and niacin, plenty of iodine, a little Vitamin D, and very low sodium — cod is one of the cleanest, most efficient protein sources available from any whole food.

Cod Nutrition Facts (per 100g, cooked)

Cod Nutrition Facts (per 180g serving — approximately one standard fillet)

A standard cod fillet weighs approximately 180g — the most common single-serving reference:

A single standard cod fillet provides 41.1g of complete protein at 189 calories — one of the most protein-efficient whole food meals available anywhere.

Vitamins in Cod (per 100g, cooked)

Standout: Cod provides a valuable trio of B vitamins — Vitamin B12 at 44% DV (essential for neurological health and red blood cell formation), Vitamin B6 at 16% DV (essential for protein metabolism — directly relevant given cod’s protein content — and neurotransmitter synthesis), and niacin at 16% DV. B12 and B6 both help convert homocysteine into other compounds, and together the three make a comprehensive B vitamin contribution from a single lean protein source.

Minerals in Cod (per 100g, cooked)

Standout: Cod’s most impressive mineral figure is selenium at 68% DV per 100g — one of the better selenium sources among lean proteins. A single standard fillet provides 123% of the daily selenium requirement. Cod also contributes phosphorus (11% DV per 100g, 20% per fillet) for energy production and bone health, and magnesium (10% DV) for ATP production and muscle function — delivered at just 105 calories per 100g. And although USDA’s database doesn’t list it, cod is one of the richest food sources of iodine (see below).

Cod’s Defining Nutritional Characteristic: Extraordinary Protein Purity

The most important thing to understand about cod nutritionally is what makes it different from other protein sources — its remarkable combination of high protein, very low fat, zero carbohydrates, and low sodium at a minimal caloric cost.

The Protein-to-Calorie Ratio

Among the whole foods here, only shrimp beats cod on protein per calorie — cod ties roasted turkey breast, sits slightly ahead of canned tuna and ahead of chicken breast and egg white, and comes close to whey protein isolate. For anyone managing total calorie intake while maximizing protein consumption, cod is one of the most efficient whole food protein sources available.

Why the Fat Profile Matters

With just 0.9g of total fat per 100g — of which only 0.2g is saturated — cod is one of the leanest animal protein sources in existence. This is not a limitation but a specific advantage in several contexts:

Calorie-restricted diets — during fat loss phases, every calorie counts. Cod’s minimal fat contribution means the vast majority of its 105 calories are protein calories — the most metabolically useful macronutrient for preserving muscle during a deficit.

Fat-controlled therapeutic diets — people following very low fat diets for medical reasons (certain pancreatic conditions, gallbladder issues) can usually include cod as a protein source without the fat concerns associated with most animal proteins.

Flexible dieting — cod’s near-zero fat content allows the dietary fat budget to be spent on higher-quality, more flavorful fat sources (olive oil for cooking, avocado in a side salad, nuts as a snack) rather than being occupied by the protein source itself.

Macro precision — for competitive athletes, physique competitors, or anyone tracking macros with exactitude, cod’s essentially pure protein-and-water composition makes it one of the most predictable and precisely trackable protein sources available.

The Selenium Story: Why 68% DV Matters

Cod’s 68% DV of selenium per 100g — and 123% per standard fillet — makes it one of the most significant dietary selenium sources available from any lean protein.

What Selenium Does

Selenium is a trace mineral that functions primarily through selenium-containing proteins called selenoproteins:

Glutathione peroxidases (GPx) — the most important selenium-dependent antioxidant enzymes. These neutralise hydrogen peroxide and lipid peroxides throughout the body, protecting cell membranes, proteins, and DNA from oxidative damage. GPx activity helps limit exercise-induced oxidative damage and age-related cellular deterioration.

Thioredoxin reductases — essential for regenerating other antioxidant molecules including Vitamin C and maintaining the cellular redox environment that supports DNA repair and immune function.

Iodothyronine deiodinases — the enzymes that convert thyroid hormone T4 to active T3. Adequate selenium is required for optimal thyroid hormone activation — selenium deficiency impairs thyroid function independently of iodine status.

Selenoprotein P — the primary selenium transport protein in blood, with specific protective functions in the brain and testes.

Sperm function — selenium is concentrated in the mitochondrial capsule of sperm cells and is essential for sperm motility and male fertility.

Selenium from White Fish vs. Other Sources

Cod’s selenium comes from the fish’s marine food chain — selenium in ocean water is absorbed by marine organisms and concentrated up the food chain. White fish like cod accumulate less mercury than large predatory fish (since they are lower in the food chain) while still concentrating meaningful selenium levels — providing an excellent selenium-to-mercury safety profile compared to tuna or swordfish.

Vitamin D: A Modest Contribution

At 6% of daily Vitamin D per 100g — and 11% per standard fillet — cod provides a modest amount of Vitamin D at a time when population-level deficiency is widespread.

Vitamin D from food sources is relatively rare — the primary source for most people is skin synthesis from UV-B sunlight exposure, which is limited by geography, season, time spent outdoors, sunscreen use, and skin pigmentation. Food sources of Vitamin D are limited primarily to fatty fish (salmon, mackerel, and herring have much higher amounts), fortified foods, and egg yolks — with cod providing a small contribution from a lean fish.

While cod’s Vitamin D contribution is much lower than fatty fish, it adds to the dietary Vitamin D from all sources — important given that adequate Vitamin D is essential for calcium absorption, bone mineralization, immune function, and muscle function.

Cod Liver Oil: The Historical Health Supplement

No discussion of cod’s nutritional legacy is complete without cod liver oil — one of the most historically significant nutritional supplements in existence and the source of cod’s most concentrated nutritional value.

Cod liver oil — extracted from cod livers rather than the muscle flesh covered on this page — was used medicinally in Northern Europe for centuries before modern nutrition science existed, on the strength of folk observation that it helped people stay healthy through long northern winters. Those observations were later explained when the fat-soluble vitamins responsible for its effects were discovered.

What cod liver oil contains that cod flesh does not:

Cod liver is an organ — and like most organs, it concentrates fat-soluble vitamins that muscle flesh contains only in trace amounts:

Cod liver oil became the primary medical treatment for rickets (Vitamin D deficiency causing bone deformation in children) in the 19th and early 20th centuries — before Vitamin D itself was identified — and a single tablespoon still contains more vitamin A than the daily upper limit for adults (see the considerations below). It was also used in tuberculosis treatment and as a general childhood health supplement throughout Europe and North America.

The discovery of Vitamins A and D in the early 20th century vindicated centuries of empirical cod liver oil use — and modern cod liver oil supplements continue to provide a concentrated source of Vitamin D, Vitamin A, and EPA/DHA omega-3 fatty acids.

Important note on cod liver oil vs. fish oil: These are different products. Cod liver oil comes from the liver and contains high Vitamin A and D alongside omega-3. Regular fish oil (from the body of fish) contains omega-3 without the concentrated fat-soluble vitamins. Both are legitimate supplements with different applications.

The Historical Significance of Cod

The cod’s role in shaping human history is genuinely extraordinary — making it worth addressing briefly on a nutrition page because it contextualizes the food in a way that few other fish can match.

Cod and the Age of Exploration

Before refrigeration, fresh protein over long sea voyages was impossible. Salt cod — cod dried and preserved in salt — solved this problem. It could be stored for months or years without refrigeration, was light enough to carry in large quantities, and provided protein dense enough to sustain sailors on ocean crossings.

Dried and salted cod became a staple provision for Atlantic voyages in the Age of Exploration, and after John Cabot reported the teeming cod of the waters off Newfoundland in 1497, European fleets fished them for centuries — returning with preserved fish that sustained populations through winters and fed people during religious fasting periods when meat was prohibited. Some writers have suggested Basque fishermen were working these waters even before Columbus, though there’s no firm evidence for it.

The Cod Economy

For centuries, cod was so economically important that entire Atlantic economies — Portugal, Spain, England, France, Iceland, Norway, Newfoundland — were built around cod fishing and trade.

• Portugal’s national dish, bacalhau (salt cod), is said to have over 1,000 traditional recipes — a testament to how central cod was to Portuguese culture and nutrition for centuries
• Boston’s Faneuil Hall was a gift to the city from a merchant whose fortune came partly from the trade in salt cod
• A carved wooden codfish — the “Sacred Cod” — hangs in the Massachusetts State House, a tradition dating back to 1784, representing the fish’s importance to the state’s economy

The Cod Wars

Between the 1950s and 1976, Iceland and the United Kingdom fought three “Cod Wars” — diplomatic and occasionally physical confrontations over North Atlantic fishing rights. Iceland progressively extended its exclusive fishing zone from 4 to 200 nautical miles — protecting its cod stocks from overfishing. The Cod Wars helped establish the 200-nautical-mile Exclusive Economic Zone principle that shapes international maritime law today.

Health Benefits of Cod

Exceptional Lean Protein for Every Goal

Cod’s clean protein profile — 22.8g per 100g, 0.9g fat, 0g carbohydrates, 105 calories — makes it one of the most versatile protein sources for virtually every dietary goal:

Muscle building — complete protein with all 9 essential amino acids including leucine to trigger muscle protein synthesis.

Fat loss — one of the highest protein-to-calorie ratios among widely available whole food protein sources.

Maintenance — clean, micronutrient-rich protein that fits any calorie target without excessive fat or carbohydrate contribution.

Body recomposition — the combination of high protein, very low fat, and micronutrient density supports simultaneous muscle retention and fat loss.

Heart Health Through Multiple Pathways

B12 and B6 for homocysteine — the combination of 44% DV B12 and 16% DV B6 per 100g of cod provides two of the three B vitamins (alongside folate) that regulate homocysteine. Elevated homocysteine is associated with cardiovascular risk, although trials lowering homocysteine with B vitamins haven’t reduced heart attacks or strokes.

Selenium for cardiovascular antioxidant protection — selenium-dependent glutathione peroxidases help protect LDL cholesterol from oxidative damage. Oxidised LDL is far more atherogenic than native LDL.

Omega-3 contribution — while modest at about 0.17g of omega-3 per 100g (compared to around 2–3g in salmon or mackerel), cod’s omega-3 contribution adds to total dietary intake. Regular consumption of fish — including lean white fish like cod — is associated with cardiovascular benefits in large population studies.

Very low sodium — at just 78mg per 100g, cod is one of the lowest-sodium protein foods available. For people managing blood pressure or cardiovascular conditions where sodium reduction is recommended, cod is an excellent protein choice.

Potassium — 244mg per 100g helps counter sodium in the overall diet and supports healthy blood pressure.

Neurological Health

The B12-B6 combination in cod supports neurological health through complementary mechanisms:

B12 — myelin synthesis, red blood cell formation, homocysteine metabolism, DNA synthesis. At 44% DV per 100g, regular cod consumption makes a meaningful contribution to B12 intake — though older adults, who absorb B12 from food less efficiently, are generally advised to get most of their B12 from fortified foods or supplements.

B6 — neurotransmitter synthesis (serotonin from tryptophan, dopamine and noradrenaline from tyrosine, GABA from glutamate), protein metabolism, and alongside B12 in homocysteine conversion. The 16% DV per 100g is a useful B6 contribution from a lean protein source.

Taurine — like clams, cod contains taurine — an amino acid that acts as an inhibitory neuromodulator, with neuroprotective and sleep-supporting effects suggested mainly by animal research.

Thyroid and Metabolic Health

The combination of selenium (68% DV) and iodine makes cod particularly valuable for thyroid health.

Selenium activates thyroid hormone T4 to active T3 through deiodinase enzymes. Selenium deficiency impairs this activation regardless of iodine availability.

Iodine is required for the synthesis of thyroid hormones T3 and T4 themselves. Marine fish are among the most reliable dietary iodine sources available — and according to the US National Institutes of Health, an 85g serving of baked cod provides about 160µg of iodine, slightly more than the full daily value of 150µg. This combination of iodine for hormone synthesis and selenium for hormone activation makes cod one of the most complete thyroid-supporting foods available.

Adequate thyroid function is directly linked to metabolic rate, energy levels, body weight regulation, mood, and cognitive function — making thyroid health relevant to virtually every health and performance goal.

Weight Management

Cod’s exceptional protein-to-calorie ratio makes it one of the most effective foods for fat loss and weight management:

High satiety per calorie — protein is the most satiating macronutrient, producing the greatest reduction in appetite per calorie consumed. At 22.8g of protein per 105 calories, cod produces more satiety per calorie than almost any other whole food.

Thermic effect — approximately 20–30% of protein calories are burned during digestion — meaning the net caloric contribution of cod’s protein is lower than the label suggests.

Zero carbohydrates — minimal blood sugar impact and no energy crash.

Muscle preservation during deficit — adequate protein from lean sources like cod maintains muscle protein synthesis during calorie restriction, preserving lean mass while fat is lost. A meal of 180g of cod provides 41.1g of protein at 189 calories — far exceeding the post-workout protein threshold for muscle protein synthesis at minimal caloric cost.

Bone Health

Cod’s phosphorus (11% DV per 100g, 20% per fillet) and Vitamin D (6% DV per 100g, 11% per fillet) make a modest contribution to bone health:

Phosphorus is the second most abundant mineral in bone — working with calcium as the structural foundation of hydroxyapatite.

Vitamin D enhances calcium and phosphorus absorption from the digestive tract — without adequate Vitamin D, dietary calcium cannot be efficiently absorbed regardless of intake level.

Cod for Athletes and Active People

The Ultimate Cutting Phase Protein

During fat loss phases where maintaining high protein intake while managing total calories is the primary nutritional challenge, cod is one of the best whole food proteins available:

A 200g cod fillet provides 46g of protein at 210 calories — covering approximately 25–30% of a typical athlete’s daily protein requirement at just 10% of a 2,000 calorie daily budget.

Selenium for Exercise Recovery

At 68% DV per 100g (123% per fillet), cod provides one of the highest selenium concentrations available from a lean protein source. Athletes generating high levels of exercise-induced oxidative stress — from intense training, long endurance sessions, or high training volumes — benefit from the selenium-dependent antioxidant defenses that regular cod consumption supports.

B6 for Protein Metabolism

At 16% DV of B6 per 100g (30% per fillet), cod provides useful B6 alongside its protein. This is nutritionally fitting since B6 is required for protein metabolism — higher protein intakes increase B6 requirements, and cod provides both the protein and part of the B6 needed to metabolize it.

Thyroid Support During a Diet

During calorie restriction, thyroid hormone levels naturally fall as the body adapts to the deficit. That drop is driven by the deficit itself, so no food can prevent it — but regular cod consumption ensures that iodine and selenium, the two nutrients thyroid hormone production depends on, aren’t adding to the problem.

Very Low Sodium for Lean Physique Goals

At 78mg of sodium per 100g, cod is one of the most sodium-minimal protein sources available — useful for athletes managing water retention around competition or photo shoots where sodium-induced water retention affects visual appearance.

White Cod vs. Fatty Fish: When to Choose Which

Cod and fatty fish (salmon, mackerel, sardines, herring) serve complementary rather than competitive nutritional roles — choosing between them should reflect the specific nutritional goal:

The ideal approach is to include both white fish (cod, haddock, plaice, sole) and fatty fish (salmon, mackerel, sardines) in a weekly meal plan — leveraging cod’s protein efficiency, iodine, and selenium alongside fatty fish’s EPA+DHA omega-3 content.

Different Cod Species and Related White Fish

Atlantic cod (Gadus morhua) — the traditional North Atlantic species that shaped history. The nutritional data on this page reflects Atlantic cod.

Pacific cod (Gadus macrocephalus) — closely related to Atlantic cod with a very similar nutritional profile. Slightly milder flavour.

Black cod (Sablefish) — not a true cod. Sablefish is a fatty fish with significantly higher omega-3 content than true cod — nutritionally more similar to salmon than to lean white cod.

Related white fish with similar nutritional profiles:

• Haddock — very close to cod nutritionally, with fewer calories, a little less selenium, and about twice the B12 — though USDA’s cooked haddock is higher in sodium (261mg per 100g). Slightly sweeter flavor
• Pollock — Alaska pollock is one of the most widely caught fish in the world — the basis of most fish fingers, fish sandwiches, and imitation crab. Compared with cod, USDA’s cooked Alaska pollock has a little more protein, more selenium, and over three times the B12
• Hake — nutritionally similar to cod, popular in Spain and Portugal
• Plaice and sole — flatfish with comparable leanness to cod, slightly different texture

For most nutritional purposes these white fish are interchangeable — choosing between them is largely a culinary and availability decision.

Sustainability of Cod

The sustainability picture for cod is more complex than for clams or small pelagic fish like anchovies — and worth addressing honestly.

The Overfishing History

Atlantic cod was arguably the most famously overfished species in history. The northern cod stock off Newfoundland — once so abundant that early explorers reported being able to lower baskets into the sea and pull them out full of fish — collapsed catastrophically in 1992 after decades of industrial overfishing. The Canadian government declared a moratorium on commercial fishing that year, devastating Newfoundland’s economy and putting tens of thousands of people out of work.

After a 32-year moratorium, Canada reopened a limited commercial northern cod fishery in 2024 with an 18,000-tonne quota, raised to 38,000 tonnes in 2025. Fisheries and Oceans Canada’s 2026 assessment placed the stock in its healthy zone, and the fishery has entered assessment for Marine Stewardship Council (MSC) certification — though some scientists still urge caution, since the stock remains far below its historic abundance.

The Current Situation

Cod sustainability varies significantly by fishing ground and can change from year to year:

North-East Arctic cod (Barents Sea) — historically the largest and one of the best-managed Atlantic cod stocks, though quotas have been cut in recent years as the stock declined. Look for the MSC label.

Icelandic cod — well-managed and MSC certified. A good choice.

North Sea cod — stocks have partially recovered from historic overfishing but remain well below their past levels. Exercise caution.

Newfoundland northern cod — reopened to commercial fishing in 2024 and assessed as healthy in 2026, but still rebuilding. Look for MSC certification once it’s awarded.

Pacific cod (Alaska) — managed under strict US fisheries regulations and MSC certified. A good choice.

Practical guidance: Look for MSC certified cod, or Alaska pollock as a nutritionally similar alternative. Checking the MSC website or a current sustainable seafood guide confirms the latest status, which changes as stocks rise and fall.

Preparing Cod: Cooking Methods and Flavor

Cod’s lean, mild, flaky flesh is remarkably versatile — adapting to virtually any cooking method and cuisine style:

Pan-frying — sear skin-side down in a hot pan with olive oil until the flesh flakes easily. Simple, quick, delicious. The mild flavor accepts virtually any seasoning direction.

Baking — one of the most practical methods for a weeknight meal. Season, bake at 200°C for 12–15 minutes per 2.5cm of thickness until flesh flakes and reaches 63°C internally.

Poaching — gently simmer in stock, court bouillon, or seasoned water. Produces exceptionally moist, tender flesh. The poaching liquid becomes a flavorful broth.

Steaming — retains moisture and nutrients well. Classic in Asian preparations — steamed cod with ginger, soy, and sesame oil is nutritionally outstanding.

Fish and chips — the British classic. The batter and deep-frying dramatically increase calories and reduce the protein-to-calorie advantage of cod — but the nutritional value of the cod itself remains intact beneath the batter.

Salt cod (bacalhau) — the historical preservation method. Salt cod must be soaked in water for 24–48 hours (changing the water several times) before cooking to remove the salt. Traditional throughout Portugal, Spain, the Caribbean, and Brazil. Nutritionally comparable to fresh cod after soaking, though sodium content remains higher.

Ceviche — raw cod “cooked” in citrus juice acid. Popular in Latin American cuisine. The citric acid denatures the proteins without heat, but it doesn’t kill parasites — and cod is prone to them. For any raw preparation, use fish that has been frozen first (at −20°C for at least 7 days, as commercial “sushi-grade” fish is).

Practical Ways to Include Cod in Your Diet

Classic baked cod with olive oil and herbs — the simplest high-protein, low-calorie dinner. Season a cod fillet with olive oil, lemon, garlic, fresh herbs (dill, parsley, thyme) and bake for 15 minutes. Serve with sweet potato and steamed vegetables for a complete, nutritionally outstanding meal.

Cod tacos — flaked baked or grilled cod in corn tortillas with cabbage slaw, avocado, lime, and fresh salsa. The avocado provides fat for fat-soluble vitamin absorption; the lime provides Vitamin C; the cabbage provides fiber — a nutritionally complete meal in taco form.

Cod with tomatoes and olives — a Mediterranean-style baked preparation. The tomatoes provide Vitamin C and lycopene; the olive oil provides heart-healthy monounsaturated fat. Simple, nutritious, complete.

Cod in a curry — cod’s firm flesh holds up well in curry sauces. A coconut milk-based curry provides the fat needed for fat-soluble vitamin absorption alongside the protein density of the cod.

Post-workout meal — 200g of baked cod with 150g of sweet potato (beta-carotene, potassium, complex carbohydrates) is one of the most nutritionally complete, muscle-building post-workout meals available at under 350 calories.

Fish finger alternative — homemade cod “fingers” baked rather than fried — coat cod strips in egg and breadcrumbs, bake at 200°C for 15 minutes. The nutritional profile of cod with the appeal of a familiar format.

Cod vs. Other White Fish and Lean Proteins

Cod stands out as one of the lowest-calorie high-protein options here, with solid selenium and low sodium. It isn’t the leader on every measure, though: tilapia and pollock have more selenium and B12, haddock has more B12 for even fewer calories, and chicken breast and tilapia have a little less sodium. Cod’s strength is the overall combination — very lean, low in sodium, good selenium, and rich in iodine. Pollock values are for USDA’s cooked Alaska pollock, whose sodium reflects additives some pollock is processed with.

Potential Considerations

Mercury content — cod contains mercury at levels significantly lower than large predatory fish like tuna, swordfish, and king mackerel. The FDA lists cod among its “best choice” fish for regular consumption, including for pregnant women and children, at 2–3 servings per week.

Sodium in salt cod and canned cod — while fresh cod has very low sodium (78mg per 100g), salt cod and many canned cod products have very high sodium from preservation. Soak salt cod thoroughly before cooking; rinse canned cod; read labels on processed cod products.

Sustainability — as discussed above, choosing MSC certified cod or Alaska pollock helps ensure responsible sourcing from well-managed fisheries.

Cod liver oil caution — Vitamin A in cod liver oil can accumulate to toxic levels at high doses: a single tablespoon contains about 4,080µg, more than the 3,000µg daily upper limit for adults. Stick to the dose on the label (usually a teaspoon) and avoid combining it with other vitamin A supplements. This is specifically a concern for cod liver oil, not cod flesh, which contains very little Vitamin A. Pregnant women in particular should follow guidance on maximum Vitamin A intake from all sources including supplements.

Allergies — fish allergy is distinct from shellfish allergy and can cause severe reactions. People with known fish allergy must avoid cod regardless of preparation method.

Nutrient data: USDA FoodData Central, SR Legacy — cod, Atlantic, cooked, dry heat (FDC ID 171956). Iodine figure from the US National Institutes of Health Office of Dietary Supplements. % Daily Values use the FDA’s current Daily Values.