Calories in Cod
Cod is a lean, white fish known for its mild flavor and flaky texture. It's an excellent source of high-quality protein and very low in fat, making it a popular choice for healthy eating. It also provides essential vitamins and minerals.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz boneless (28g) | 1 oz boneless (28g) | 35 | 5.9g | 0.1g | 1g |
| 1 oz boneless (yield after cooking) (23g) | 1 oz boneless (yield after cooking) (23g) | 28 | 4.8g | 0.1g | 0.8g |
| 1 serving (85 g) | 1 serving (85 g) | 104 | 17.8g | 0.4g | 3.1g |
Health Benefits
Excellent source of lean protein, essential for muscle repair and growth.
Rich in B vitamins (B12, niacin, B6) which are crucial for energy metabolism and nervous system function.
Contains phosphorus and selenium, important minerals for bone health and antioxidant defense.
Nutrition Tips
- Opt for baked, grilled, or steamed cod to keep the fat content low and maximize its health benefits.
- Pair cod with a generous serving of colorful vegetables for a balanced and nutrient-dense meal.
- Season cod with herbs, spices, and lemon juice instead of heavy sauces to enhance flavor without adding extra calories.
- Incorporate cod into your diet 1-2 times a week as a lean protein source.
- Be mindful of added fats when cooking; a little olive oil is fine, but deep-frying can significantly increase calories and unhealthy fats.
GAYA Tracking Tip
For accurate tracking of cod, especially when part of a larger meal, ensure your photo clearly shows the portion size of the fish before any sauces or heavy garnishes are added. GAYA can better estimate the lean protein content this way.
Frequently Asked Questions
How many calories are in a typical serving of cod?+
A 100g serving of cooked cod contains approximately 105 calories. This can vary slightly based on cooking method and any added ingredients, but it remains a very low-calorie protein source.
Is cod a good source of protein?+
Yes, cod is an excellent source of lean protein. A 100g serving provides about 22.8 grams of protein, making it highly beneficial for muscle maintenance, satiety, and overall health without significant fat intake.
Does cod contain a lot of fat?+
No, cod is very low in fat. A 100g serving of cooked cod typically contains less than 1 gram of fat, with most of it being healthy unsaturated fats. This makes it a great option for those looking to reduce their fat intake.
Related Foods
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