Cod – calories, nutritional values, species and curiosities


Atlantic cod, also called langoust (our native Baltic cod is its subspecies) has been one of the most popular fish on our plates for years. And very well, because its valuable composition and nutritional values are really worth attention. In addition, cod has delicate meat that tastes both for adults and children. This makes it almost an ideal fish. 

Atlantic cod (Latin name Gadus morhua) is the largest representative of the cod family. Atlantic cod is a migratory species found in the northern part of the Atlantic Ocean and in the seas of northern Europe, including our Baltic Sea. Cod belongs to predatory fish, Atlantic cod reaches the maximum dimension of 2 meters, while Baltic cods grow up to a maximum length of 1.3 m, but the average body length is much lower, in cod living in the North Sea is 30-80 cm, in our Baltic Sea 30-70 cm. The average weight is 0.8-2 kg. What cod to choose? What to give it? What vitamins, minerals and other notable ingredients you can find in it? What are the different species of cod? About all of this in the article below. 


Here you can find vitamins and minerals – CLICK


Cod – nutritional and healing properties 

Atlantic cod, although classified as marine fish, is not an oily fish – it is assumed on average (the content varies depending on the season), that fat is less than 1% of its total composition, however, a large part of this fat are anti-inflammatory omega-3 fatty acids. The remaining percentages are filled with proteins, which makes cod an excellent source of protein. This should especially be remembered by those who exercise and look for additional sources of protein. 

Thanks to the low fat content in cod, you will not find too many calories. In 100 grams of raw fish there are around 82 calories (kcal). Cod is a good source of vitamins and minerals. We find in it quite a lot of B vitamins (especially B12 and B3 and B6 vitamins), choline and vitamin D. By consuming cod you support the nervous system and the endocrine system. Additionally, thanks to vitamin B12, cod influences the production of red blood cells. This is important information for people who suffer from anemia or simply have problems maintaining adequate levels of vitamin B12. 

In the Atlantic cod you can also find minerals, including potassium, iodine, phosphorus, magnesium and selenium. It is worth paying attention especially to this last element. Selenium is extremely important for the proper functioning of the thyroid gland. Hypothyroidism or hyperthyroidism affect a large number of women, and one of the causes of thyroid dysfunction is selenium deficiency. Eating cod rich in selenium and iodine, you take care of your hormonal system and support the work of the thyroid gland. 

Due to the large amount of protein, cod is also a great source of exogenous amino acids (these are amino acids that we must provide from the outside, because the body is unable to produce them on its own). 100 grams of cod provides 50% of the dose of each essential amino acid (and for most amino acids, this dose varies even around 60%) 

Calories and nutritional values – cod 

Ingredient Content in 100 g 

Calories (energy value) 82 kcal / 343 kJ 

Protein 17,81 g 

Total fat 0.67 g 

Omega-3 fatty acids 0,191 g 

Omega-6 fatty acids 0.025 g 

Carbohydrates 0 g 


Cod species 

The current range of occurrence of cod species includes salty waters of the oceans of the Northern Atlantic, Pacific and Arctic hemispheres, but also gently reaches the southern hemisphere. Atlantic cod has three subspecies of nominative Atlantic cod – guttus (Gadus morhua morhua), Baltic cod (Gadus morhua callarias) and Kildin cod (Gadus morhua kildinensis). 

Cod is also referred to species associated with Atlantic cod – Pacific cod (Gadus macrocephalus), Arctic cod (Arctogadus glacialis), East Siberian cod (Arctogadus borisovi) and Greenland cod – Ogak (Gadus ogac). 

Cod used in the kitchen 

Cod is easy to bake in the oven – it gets soft very quickly and its meat is extremely velvety. It tastes great flavored with spice for fish, with a slice of lemon, a touch of butter and garlic. Cod can be served with vegetable salads and kasha – then it will be part of a perfectly balanced meal. In English cuisine, usually cod is the basis of the famous fish and chips, or fish and chips. In Scandinavia, cod meatballs are often served – they are delicate and very tasty, so it is worth giving them to children. Cod also works well in fish soup. In Poland, cod is especially popular at the seaside, where it is usually served in the form of a fillet fried in bread crumbs. 


You can read also: Krill oil vs fish oil: which is better for you?

Posted on: May 24, 2019

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