Many of the most popular types of fish with light-colored flesh are similar in nutritional value. Cod, a meaty white fish which thrives in the North Atlantic Ocean, is a common choice for North American and European menus.
Calories
One 3-oz. serving of Atlantic cod, cooked with dry heat, provides 89 calories, with 83 of those calories coming from protein.
Caloric Breakdown
A 3-oz. serving of cod delivers 1g of total fat, 19g of protein and no carbohydrates, fiber or sugars.
Nutrient Breakdown
A 3-oz. serving of cod as a food source contains of 93 percent protein and 7 percent fat.
Cholesterol
Cod is considered to be high in cholesterol, with one serving containing 16 percent of the daily values based on a 2,000-calorie diet.
Vitamins and Minerals
A serving of cod provides about 24 percent of the daily values for vitamins B6 and B12 and niacin. This fish is also a good source of the minerals phosphorus, potassium and magnesium.
Other Nutritional Benefits
Cod is low in saturated fat and sodium, and contains 310mg of omega-3 fatty acids. Cod is also an excellent source of selenium, with one serving providing 97 percent of a day's recommended amount of this trace mineral valued for its antioxidant properties.
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