The National Marine Fisheries Services states that the supply of Atlantic cod is low, but improving, and Pacific cod is abundantly available, which is good news for consumers of this low-calorie, nutrient-rich fish. Cod provides a variety of nutrients and is a great source of high-quality protein, omega-3, vitamin B6 and vitamin B12.
Definition
Atlantic cod comes from two regions, the Gulf of Maine and the Georges Bank, and most Pacific cod fish comes from around Alaska. Cod meat is versatile, mild and moist. The nutritional values that follow are for a 3 ounce portion of Atlantic cod that has been cooked using dry heat.
Basic Nutrition
Cod is a low-calorie and low-fat source of complete protein. One serving is only 89 calories and has only 1 gram (g) of fat, yet it provides 19.4 grams (g) of protein, which is 39 percent of the recommended daily value (DV) based on a 2000 calorie a day diet.
Fats
Even though it's low in overall fat, cod contains both good and bad fats. It has 47 g of cholesterol (16 percent DV). It also has heart healthy fatty acids: 146 mg of omega-3 and 5.1 mg of omega-6. This is a small amount of omega-6, but one serving of cod is a rich source of omega-3, supplying 9.4 percent of the recommended daily intake for men and 13.6 percent for women.
Vitamins
Cod is a great source of two vitamins that are important for overall energy and metabolism, as well as cardiovascular health: vitamins B6 and B12. It has 0.9 micrograms of B12 (15 percent DV) and 0.24 milligrams (mg) of B6 (12 percent DV). You'll also receive a good amount of niacin (2.1 mg or 11 percent), and between 2 to 5 percent of the daily value of thiamin (0.1 mg), riboflavin (0.1 mg), pantothenic acid (0.2 mg), folate (6.8 micrograms), vitamin A (40 IU), vitamin E (0.7 mg) and vitamin K (0.1 micrograms).
Minerals
Except for copper and manganese, cod provides all of the essential minerals. It's an especially good source of selenium, with 32 micrograms (mcg) representing about 46 percent of the daily value. Cod also contains 11.9 mg of calcium, 0.4 mg of iron, 36 mg of magnesium, 117 mg of phosphorus, 207 mg of potassium, 66 mg of sodium and 0.5 mg of zinc.
Comparison
The nutrition found in Pacific cod fish is virtually equal to Atlantic cod for most vitamins and minerals. However, it provides more than double the amount of potassium and vitamin B6. Pacific cod has 439 mg of potassium (13 percent DV) and 0.4 mg of vitamin B6 (20 percent DV). Pacific cod fish also supplies almost double the amount of nutritious omega-3 fatty acids, with 241 mg.
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