The 2010 dietary guidelines from the U.S. Department of Agriculture recommends you consume 8 oz. of seafood a week to improve your health and reduce your risk of heart disease. Cod is a cold-water fish found in both the Atlantic and Pacific oceans. It is low in calories and fat, and a good source of essential fatty acids. Knowing the nutrition information for a 5 oz. serving of both Atlantic and Pacific cod fish can help you determine how either fish fits into your healthy diet plan.
Calories
Although the calorie differences are minor, the Atlantic cod is higher in calories than the Pacific cod. A 5 oz. serving of raw Atlantic cod contains 116 calories, while the same size serving of raw Pacific cod contains 98 calories.
Protein
Cod is a high protein food, with most of the calories coming from its protein content. Like calories, the Atlantic cod is higher in protein than the Pacific Cod. A 5 oz. serving of raw Atlantic cod contains 25 g of protein, while the Pacific cod contains 22 g of protein. As an animal source of protein, cod provides all of the essential amino acids, making it a high-quality source of protein.
Fat and Carbohydrates
Both types of cod fish are very low in fat and carbohydrate free. A 5 oz. portion of the raw Atlantic cod contains 1 g of total fat and 0.2 g of saturated fat, while the Pacific cod contains 0.5 g of total fat and 0.1 g of saturated fat. Both fish are also good sources of the essential omega-3 fatty acids EPA and DHA. The USDA dietary guidelines recommend that you aim for 250 mg of EPA plus DHA a day. The 5 oz. serving of Atlantic cod provides 91 mg of EPA and 170 mg of DHA, while the Pacific cod contains 48 mg of EPA and 136 mg of DHA.
Sodium
As a saltwater fish, cod contains natural sodium. However, the Pacific cod is significantly higher in sodium than the Atlantic cod. A 5 oz. portion of the raw Atlantic cod contains 77 mg of sodium, while the Pacific cod contains 430 mg. High intakes of sodium increase your risk of high blood pressure. You should limit your daily intake to less than 2,300 mg of sodium a day to reduce your risk.
Vitamins and Minerals
Cod also helps you meet your daily vitamin and mineral needs. A 5 oz. portion of raw Atlantic cod contains 23 mg of calcium, 0.54 mg of iron, 47 micrograms of selenium and 51 IU of vitamin D. A 5 oz. portion of raw Pacific cod contains 11 mg of calcium, 0.23 mg of iron, 32.5 micrograms of selenium and 28 IU of vitamin D.
References
- U.S. Department of Agriculture; Dietary Guidelines for Americans, 2010; Foods and Nutrients to Increase
- USDA: Nutrient Database
- Encyclopedia Brittanica: Cod
- Centers for Disease Control and Prevention; Nutrition for Everyone: Basics: Protein; Feb. 2011
- U.S. Department of Agriculture; Dietary Guidelines for Americans, 2010; Foods and Food Components to Reduce
