💎 Key Nutrients
What Is Fish, cod, Atlantic, wild caught, raw? Origin and Varieties
Atlantic cod (Gadus morhua) is a cold‑water marine fish native to the North Atlantic Ocean. Historically central to Atlantic fisheries economies in Europe and North America for centuries, this species was a dietary staple in coastal communities due to its mild flavor, firm white flesh, and versatility in preparation. Cod belongs to the family Gadidae and has a distinctive streamlined body with three dorsal fins and a broad head. It thrives in depths of 40–200 m, favoring temperatures between 2 °C and 10 °C. Atlantic cod has been harvested both commercially and recreationally, using trawl nets, longlines, and gillnets depending on local regulations and sustainability practices.
Within the species Gadus morhua, several stocks and local populations exist, such as those off the coasts of Newfoundland, Iceland, the Barents Sea, and the North Sea. Wild‑caught Atlantic cod is generally leaner than many farmed fish species and has a mild, slightly sweet taste with a flaky texture that pairs well with a variety of cooking methods. While Atlantic cod was once so abundant that it supported massive export fisheries from the 16th through the early 20th century, overfishing in the late 20th century led to severe stock depletion in some regions, triggering strict management and quota systems today to allow for recovery.
In culinary contexts, Atlantic cod is often compared to other white fish like haddock, pollock, and halibut due to similar flaky textures and mild flavors. It can be found fresh in markets, frozen in fillets, or processed into products like salted cod (bacalao) and dried cod, which have significant cultural and culinary importance in Mediterranean, Caribbean, and Nordic cuisines. As a wild‑caught fish, its availability can vary seasonally and by region, though effective fisheries management has helped maintain stable harvests in many North Atlantic waters.
Nutrition Profile: A Detailed Breakdown
The nutrient composition of wild Atlantic cod positions it as one of the leanest protein sources among common seafood. Per 100 g raw, it provides about 66 kcal, with 16.07 g high‑quality protein and only 0.67 g of total fat, making it ideal for calorie‑controlled and muscle‑building diets. Because carbohydrate content is 0 g, cod contributes negligible impact on blood glucose, supporting low‑carb and ketogenic eating patterns.
Protein in cod includes all essential amino acids, offering a complete amino acid profile necessary for tissue repair, enzyme synthesis, and immune function. Its low fat content consists mainly of unsaturated fats, with very low saturated fat (0.04 g per 100 g), which helps maintain healthy lipid profiles when replacing higher‑fat animal proteins.
Cod is not a significant source of vitamin D in its raw form, but it does contain meaningful amounts of vitamin B12 (~1.25 µg per 100 g), supporting neurological function and red blood cell formation. Other micronutrients include phosphorus (224.1 mg), essential for bone health and energy metabolism, and selenium (22.79 µg), a potent antioxidant which participates in thyroid hormone metabolism and DNA synthesis.
Minerals such as potassium (245.1 mg) help regulate blood pressure and fluid balance. Iodine content in cod is relatively high compared to other fish, supporting thyroid health and metabolic regulation. Cod’s low sodium in its natural state can vary with processing or brining; raw Atlantic cod has about 298.8 mg sodium per 100 g, important to consider for those monitoring sodium intake. In comparison to fattier fish like salmon or mackerel rich in omega‑3s, cod contains smaller amounts of EPA and DHA, but its lean profile and nutrient density still contribute to overall diet quality.
Evidence-Based Health Benefits
Eating fish like Atlantic cod as part of an overall healthy diet is supported by nutrition science for multiple aspects of health. Although cod itself is not as rich in long‑chain omega‑3 fatty acids as oily fish (e.g., salmon), it still contributes protein and micronutrients that support health when consumed regularly. Large systematic reviews indicate that regular consumption of non‑fried fish is associated with a reduced risk of cardiovascular disease events and mortality compared with diets low in fish intake, likely due to anti‑inflammatory and lipid‑modulating effects of nutrients in fish, including omega‑3s, high‑quality protein, and selenium.
High‑quality protein from cod supports muscle maintenance, metabolic health, and satiety, which is particularly valuable for aging adults or individuals aiming for weight management. Protein intake influences muscle protein synthesis and can help prevent age‑related muscle loss (sarcopenia). The selenium content in cod functions as an antioxidant cofactor that protects cells from oxidative damage and supports immune function. Selenium status has also been investigated for its role in thyroid hormone synthesis and maintenance of metabolic rate. Cod also supplies iodine, an essential mineral for thyroid hormone production and neurodevelopment.
Although cod is lean, its small amounts of long‑chain omega‑3 fatty acids (EPA and DHA) contribute to anti‑inflammatory pathways. While higher levels of these fatty acids are found in oily fish, even moderate intake from lean fish helps meet overall omega‑3 intake targets advised by dietary guidelines. Harvard’s School of Public Health notes that regular fish consumption is strongly associated with reduced risk of dying from heart disease and benefits for blood vessel health, mediated by omega‑3 fats that help lower triglycerides and prevent arrhythmias.
The American Heart Association recommends at least two servings of fish per week (3 oz cooked per serving) to support heart health, which includes lean options like cod. (The Nutrition Source Additional research highlights that fish intake may also be linked to improved brain health markers and decreased inflammation; however, findings are variable and benefit magnitudes differ by fish type and preparation method. It’s important to prefer cooking methods such as baking or grilling rather than frying to preserve nutrient quality and avoid added fats.
Potential Risks and Who Should Be Careful
Despite health benefits, eating fish like Atlantic cod can pose specific risks if not managed appropriately. One key concern with seafood is contaminant exposure, particularly mercury, which can accumulate in fish tissues. While cod is considered a low‑ to moderate‑mercury fish, the FDA and EPA recommend that vulnerable populations such as pregnant women, women planning pregnancy, and young children limit consumption of fish higher in mercury and follow recommended weekly intake limits (e.g., up to 12 oz of low‑mercury seafood per week).
⚖️ Comparisons
Vs. Salmon
Salmon contains much higher omega‑3 fatty acids than cod, making it better for heart health benefits tied specifically to EPA/DHA intake.
Vs. Haddock
Haddock has similar protein but slightly more fat; cod is leaner and often milder in taste.
Vs. Pollock
Pollock and cod have similar macronutrient profiles, but pollock is often used in processed products (e.g., fish sticks).
🧊 Storage Guide
❄️
Fridge
1–2 days
🧊
Freezer
6–8 months
⚠️ Signs of
Spoilage:
- smell: sour or ammonia‑like odor
- visual: dull color, discoloration, dry edges
- texture: slimy or sticky surface
- when to discard: any strong off‑odor or sliminess
👥 Special Considerations
elderly
Why: High‑quality protein aids in preventing sarcopenia.
Recommendation: Include regularly for muscle maintenance.
athletes
Why: Supports recovery and muscle repair.
Recommendation: Use as lean protein source post‑exercise.
children
Why: Supports growth with lean protein and essential nutrients.
Recommendation: Introduce cooked cod in age‑appropriate portions.
pregnancy
Why: Supports nutrient intake while minimizing mercury exposure risks. turn(U.S. Food and Drug Administration
Recommendation: Eat up to 12 oz of low‑mercury fish weekly.
breastfeeding
Why: Provides protein and micronutrients beneficial during lactation.
Recommendation: Include lean fish like cod within weekly seafood recommendations.
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 None
(115.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 82.8600 | g |
| Energy (Atwater General Factors) | 65.9855 | kcal |
| Energy (Atwater Specific Factors) | 70.4771 | kcal |
| Nitrogen | 2.5710 | g |
| Protein | 16.0688 | g |
| Total lipid (fat) | 0.6675 | g |
| Ash | 1.4780 | g |
| Carbohydrate, by difference | 0.0000 | g |
| Calcium, Ca | 6.5900 | mg |
| Iron, Fe | 0.0650 | mg |
| Magnesium, Mg | 17.9800 | mg |
| Phosphorus, P | 224.1000 | mg |
| Potassium, K | 245.1000 | mg |
| Sodium, Na | 298.8000 | mg |
| Zinc, Zn | 0.3051 | mg |
| Copper, Cu | 0.0040 | mg |
| Manganese, Mn | 0.0000 | mg |
| Iodine, I | 113.7000 | µg |
| Selenium, Se | 22.7900 | µg |
| Vitamin B-12 | 1.2480 | µg |
| Retinol | 0.9234 | µg |
| Fatty acids, total saturated | 0.0440 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0000 | g |
| SFA 14:0 | 0.0020 | g |
| SFA 16:0 | 0.0310 | g |
| SFA 18:0 | 0.0100 | g |
| Fatty acids, total monounsaturated | 0.0260 | g |
| MUFA 18:1 c | 0.0120 | g |
| Fatty acids, total polyunsaturated | 0.0810 | g |
| PUFA 18:2 n-6 c,c | 0.0010 | g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.0000 | g |
| PUFA 20:5 n-3 (EPA) | 0.0180 | g |
| PUFA 22:5 n-3 (DPA) | 0.0030 | g |
| PUFA 22:6 n-3 (DHA) | 0.0540 | g |
| Cholesterol | 47.4400 | mg |
Source: USDA FoodData Central (FDC ID: 2684444)
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