CodFish
82
kcal / 100g
189
kcal / 1 fillet
3 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Allergens
This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 82kcal | — |
| Protein | 17.81g | 36% |
| Total lipid (fat) | 0.67g | 1% |
| Fatty acids, total saturated | 0.131g | 1% |
| Cholesterol | 43mg | 14% |
| Carbohydrate, by difference | 0g | 0% |
| Fiber, total dietary | 0g | 0% |
| Total Sugars | 0g | — |
| Sodium, Na | 54mg | 2% |
Vitamins & Minerals
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Selenium contributes to normal spermatogenesis EU register →
Selenium contributes to the maintenance of normal hair EU register →
Selenium contributes to the maintenance of normal nails EU register →
Selenium contributes to the normal function of the immune system EU register →
Selenium contributes to the normal thyroid function EU register →
Selenium contributes to the protection of cells from oxidative stress EU register →
Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus EU register →
Vitamin D contributes to normal blood calcium levels EU register →
Vitamin D contributes to the maintenance of normal bones EU register →
Vitamin D contributes to the maintenance of normal muscle function EU register →
Vitamin D contributes to the maintenance of normal teeth EU register →
Vitamin D contributes to the normal function of the immune system EU register →
Vitamin D has a role in the process of cell division EU register →
Vitamin D contributes to the normal function of the immune system in children. EU register →
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Vitamin B12 contributes to normal energy-yielding metabolism EU register →
Vitamin B12 contributes to normal functioning of the nervous system EU register →
Vitamin B12 contributes to normal homocysteine metabolism EU register →
Vitamin B12 contributes to normal psychological function EU register →
Vitamin B12 contributes to normal red blood cell formation EU register →
Vitamin B12 contributes to the normal function of the immune system EU register →
Vitamin B12 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B12 has a role in the process of cell division EU register →
Diet Compatibility
- VeganNo
No — Cod is not vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianNo
No — Cod is not vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Cod is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Cod is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Cod is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Cod is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Cod is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Cod is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Cod is keto-friendly (0 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Cod is low-carb (0 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Cod is low in sugar (0 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Cod is high in protein (17.81 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Cod is low-fat (0.67 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Cod is not low-calorie (82 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Cod contains 0g carbohydrate per 100g, whether raw or cooked, making it a good fit for strict keto and low-carb diets as a protein source. Its fat content is low too (0.67-0.86g per 100g), so keto dieters typically need to add fat from elsewhere.
As a finfish, cod is animal-derived and isn't compatible with vegan or vegetarian diets. [6]Cod's major allergen is a protein called parvalbumin, historically named 'Gad c 1' after cod's genus, Gadus. Cod is something of a reference species in fish-allergy research.
Fish allergy affects roughly 0.1-0.2% of people overall, more often where fish is a dietary staple, and it's usually not outgrown — it tends to persist for life.
Reactions have been reported at doses as small as about 5mg, and some sensitized people react to the steam released while cooking fish. Cross-reactivity to other fish species happens in roughly half of fish-allergic patients, by allergist consensus, though tolerance varies by individual and can't be assumed. [7]Plain, unmarinated seafood, including fish like cod, is low-FODMAP per Monash University's general guidance. No cod-specific Monash-certified lab test was found, so this is a category-level estimate, not a cod-specific rating. [8]
Health Benefits
A 13-year Norwegian study of about 24,000 people found that eating lean fish like cod once a week or more was linked to lower triglycerides and higher HDL cholesterol. It was also linked to a lower future metabolic-syndrome score, while fatty fish consumption showed different, mixed associations including a larger waist circumference. [1]
Cod is a lean fish with relatively low long-chain omega-3 (EPA/DHA) content compared to fatty fish like salmon. The American Heart Association notes it takes multiple weekly servings of a lean fish like cod to reach the roughly 250mg/day of long-chain omega-3s linked to lower cardiovascular disease risk. [2]
FDA testing of 115 cod samples between 1991 and 2010 found an average methylmercury level of 0.111 ppm. [3]
FDA and EPA classify cod among the lower-mercury 'Best Choices' fish, safe to eat regularly including for pregnant and breastfeeding women. That's a different category from the seven highest-mercury fish — king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico, and bigeye tuna — that this group is advised to avoid entirely. [4]
Storage & Buying Tips
Fresh cod should smell mild, never fishy, sour, or ammonia-like. Whole fish should have clear, shiny eyes, firm flesh, and red gills, and fillets shouldn't show any discoloration or drying at the edges.
For frozen cod, skip packaging that's open, torn, crushed, or shows frost and ice crystals — signs of long or fluctuating storage. The flesh should feel hard, not bendable.
Never leave seafood, raw or cooked, out of the fridge for more than 2 hours. Cook cod to an internal temperature of 145°F — it's done when the flesh turns opaque and flakes easily with a fork. [5]
Frequently Asked Questions
Is cod safe to eat during pregnancy?
Yes — FDA and EPA put cod on their 'Best Choices' list, the lower-mercury tier they consider fine to eat regularly. Pregnant and breastfeeding women are advised to get 2-3 servings a week from that list, roughly 8-12oz of low-mercury fish overall.
One thing to keep separate: cod liver oil. That's a supplement made from the fish's liver, not the flesh you'd eat as food, and it's high in vitamin A/retinol — which is why pregnancy guidance recommends avoiding it, unlike the fish itself. [4]
Can you eat cod raw, like in sushi, or does it need to be cooked?
Cooking is always the safer bet. If you do eat cod raw, FDA guidance says to only use fish that's been frozen first — freezing kills parasites, though not every harmful microbe.
US retail rules require raw-for-sushi fish to be frozen at -20°C for 7 days, or -35°C for 15 hours, specifically to kill parasites like Anisakis before it's served raw. Pregnant women, young kids, older adults, and anyone with a weakened immune system are advised to skip raw or undercooked fish entirely. [5]
What are the mercury levels in cod compared to salmon?
In the same FDA dataset, cod tested at an average of 0.111ppm methylmercury (115 samples, 1991-2010) — salmon came in far lower, at 0.022ppm (94 samples, 1991-2009). That puts cod at roughly five times salmon's level.
Both numbers, though, sit well under FDA's 1ppm action threshold, and FDA still groups both fish among its lower-mercury 'Best Choices' picks. [3]
How often can you safely eat cod per week?
For most adults, general guidance is about 2 servings of a variety of fish per week — roughly 8oz total. Cod fits fine within that rotation.
Pregnant or breastfeeding women, and young children, get a slightly different number: 2-3 servings a week specifically from the lower-mercury 'Best Choices' list, which cod belongs to. [4]
Why is cod's texture so flaky and delicate?
Cod's muscle is built from short segments called myotomes, held together by thin sheets of collagen called myocommata. When cod is cooked, that collagen softens and the muscle comes apart right along those seams — which is what makes the flakes. [9]
Is Pacific cod the same as Atlantic cod in taste and nutrition?
No — they're related but different species. Atlantic cod (Gadus morhua) runs larger, averaging 5-12kg, with a slightly sweeter taste and large flakes that fall apart easily once cooked.
Pacific cod (Gadus macrocephalus) is smaller, averaging 2-6kg, with a milder, more savory flavor and firmer, chunkier flakes. This comparison comes from a seafood-industry source rather than an academic or government one, so read the exact details as solid industry knowledge rather than peer-reviewed fact. [10]
Found in these products
None of the products in our database currently contain Cod.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Fish, cod, Atlantic, raw” (SR Legacy, fdcId 171955), updated 2026-08-27.
Research reviewed 2026-08-27.
- Tørris et al., Nutrients (2017-03-07)
- Rimm et al., Circulation (2018-05-16)
- FDA — Mercury Levels in Commercial Fish and Shellfish (1990-2012)
- FDA — Advice about Eating Fish
- FDA — Selecting and Serving Fresh and Frozen Seafood Safely
- Fish, cod, Atlantic, wild caught, raw - Nutrients - Foundation | USDA FoodData Central
- Cod - allergy information (InformAll: Communicating about Food Allergies - University of Manchester)
- Monash Fodmap — Meat, seafood, eggs and cooking fats - low FODMAP? (2024-01-22)
- Fish Fillet: White Versus Red, Structure and Nutritional Composition (2024-01-11)
- Atlantic and Pacific cod - what's the difference? - Pittman Seafoods (2021-12-20)