Cod is the common name for various species of fish and typically refers to members of the genus Gadus. These fish are caught commercially and are very popular on both sides of the Atlantic Ocean. Cod have a flaky white flesh with a low fat content and a mild flavor.
Serving Information
The specific species of cod doesn't generally affect its nutritional content. This nutritional information is based on raw Atlantic cod. The serving size is a single typical fillet weighing 231 grams, or slightly more than 8.1 ounces.
Calories
A serving of cod has a total of 189 calories. Protein provides 175 calories and fat provides the remaining 14 calories. Cod doesn't contain any carbohydrates. A serving of codfish provides about 9 percent of the total calorie requirements for one day, assuming a daily diet of 2,000 calories.
Protein and Fat
A serving of cod contains 1.5 g of total fat, which provides about 2 percent of the recommended daily value (DV) for total fat. Unsaturated fats contribute 1.2 g and saturated fats account for the remaining 0.3 g of fat. A serving of codfish provides about 2 percent of the DV for saturated fat. It also contains 99.3 milligrams (mg) of cholesterol, which is about 33 percent of the DV for cholesterol. A serving of codfish contains 41.1 g of protein, which is 82 percent of the DV for protein.
Vitamins
A serving of cod provides 35 percent of the DV for vitamin B12 and 28 percent of the DV for vitamin B6. It has 25 percent of the DV for vitamin D, 24 percent of the DV for niacin, 12 percent of the DV for thiamin and 9 percent of the DV for riboflavin. A serving of cod has 4 percent of the DV for vitamin C, folate and pantothenic acid.
Minerals
A serving of cod provides 109 percent of the DV for selenium, 47 percent of the DV for phosphorus and 27 percent of the DV for potassium. It also has 18 percent of the DV for magnesium and 7 percent of the DV for zinc.
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