Eating 8 oz. of a variety of different types of seafood each week can lower your risk of cardiovascular disease. Most Americans only consume about 3 1/2 oz. of fish per week. Codfish is low in fat and calories, making it a healthy choice. And with its mild flavor, fish may be an easy meal to add to your diet.
Low in Calories
A 3-oz. serving of cooked Atlantic codfish contains 89 calories, and the same size serving of cooked Pacific codfish contains 72 calories. By comparison, a 3-oz. serving of white-meat chicken contains 135 calories. Choosing more low-energy dense foods like codfish can keep you feeling full while helping you limit your calorie intake for better weight management.
Low in Fat
Codfish is a low-fat protein food. Fat is an essential nutrient, necessary for the absorption of fat-soluble vitamins. But fat is also a concentrated source of calories, and eating too many high-fat foods can make it hard for you to maintain a healthy weight. A 3-oz. portion of cooked Atlantic codfish contains 0.7 g of total fat, 0.14 g of saturated fat, 0.11 g of monounsaturated fat and 0.248 g of polyunsaturated fat. Cooked Pacific codfish contains 0.42 g of total fat in a 3-oz. serving, as well as 0.09 g of saturated fat, 0.08 g of monounsaturated fat and 0.17 g of polyunsaturated fat.
High in Protein
Codfish is a high-quality source of protein, providing you with high amounts of all of the essential amino acids. Protein in food helps you build the proteins found in your cells, organs and muscles. Adequate intake of protein also helps support a healthy immune system. A 3-oz. portion of cooked Atlantic cod contains 19 g of protein, and Pacific cod contains 16 g. Adult women need 46 g of protein a day, and adult men need 56 g.
High in Selenium
Selenium is a trace mineral that helps to form an antioxidant enzyme that limits free-radical damage, and it may offer protection against cancer and heart disease. Selenium is also necessary for thyroid and immune health. Adult men and women need 55 mcg of selenium a day. A 3-oz. portion of Atlantic cod contains 32 mcg, and Pacific cod contains 23 mcg -- almost half or more of your daily needs.
Vitamin D
Vitamin D is a fat-soluble vitamin that is necessary for bone health and strength. Cod is one of the few foods that contain vitamin D. A 3-oz. serving of cooked Atlantic cod contains 39 IU of vitamin D, and the Pacific cod contains 20 IU. Adults need 600 to 800 IU of vitamin D a day.
References
- USDA: Nutrient Database: Fish, Cod, Atlantic, Cooked, Dry Heat
- USDA: Nutrient Database: Fish, Cod, Pacific, Cooked, Dry Heat
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010: Foods and Nutrients to Increase
- Office of Dietary Supplements; Selenium; November 2009
- Penn Medicine: Nutrition: Fat In Your Diet
- Centers for Disease Control and Prevention; Nutrition for Everyone: Protein; February 23, 2011
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