Cod is known to be a highly nutritious food, which makes it very beneficial for health. It is a very rich source of Vitamin A, D, E and omega 3 fatty acids. Belonging to the Gadidae family of marine fishes, cod has a mild flavor and is a very popular sea food. It has immense benefits, especially for the heart. In fact, studies have established that regular consumption of cod helps prevent heart diseases effectively and improves the overall health as well. Its high nutritious value also makes it an ideal food for younger kids, due to their growing age. This article lists the nutritional value of cod, along with tips on how to buy and store it. Read on to know the nutritional profile of this seafood.
Cod Nutrition Facts
Amount of Cod: 4.00 oz-wt
Total Weight of Cod: 113.40 g
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Nutrients
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Amount
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Basic Components
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Protein
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26.03 g
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Carbohydrates
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0.00 g
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Water
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86.18 g
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Ash
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1.75 g
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Calories
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Total Calories
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119. 07
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Calories From Fat
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8.27
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Calories From Saturated Fat
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1.06
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Carbohydrates
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Dietary Fiber
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0.00g
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Starch
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Fats
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Total Fat
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0.92 g
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Saturated Fat
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0.12 g
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Mono Fat
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0.12 g
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Poly Fat
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0.35 g
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Vitamins
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Vitamin A IU
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36.29 IU
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Vitamin A
Retinol Activity Equivalent
Beta Carotene
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11.34 RE
0.00 mcg
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Niacin – B3
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2.82 mg
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Vitamin C
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3.40 mg
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Vitamin E (Gamma Tocopherol)
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0.39 mg
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Folate
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9.07 mcg
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Minerals
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Calcium
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10.21 mg
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Copper
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0.04 mg
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Iron
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0.37 mg
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Magnesium
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35.15 mg
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Manganese
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0.02 mg
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Phosphorus
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252.88 mg
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Potassium
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586.28 mg
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Selenium
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53.07 mcg
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Sodium
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103.19 mg
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Zinc
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0.58 mg
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Saturated Fats
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16:0 Palmitic
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0.00 g
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Mono Fats
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18:1 Oleic
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0.07 g
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Poly Fats
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18:2 Linoleic
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0.01 g
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18:3 Linolenic
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0.00 g
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Other Fats
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Omega 3 Fatty Acids
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10.0 mg
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Omega 6 Fatty Acids
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60.6 mg
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Amino Acids
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Alanine
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0.7 g
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Arginine
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0.7 g
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Aspartate
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0.7 g
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Cystine
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0.7 g
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Glutamate
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0.7 g
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Glycine
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0.7 g
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Histidine
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0.7 g
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Isoleucine
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0.7 g
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Leucine
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0.7 g
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Lysine
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0.7 g
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Methionine
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0.7 g
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Phenylalanine
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0.7 g
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Proline
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0.7 g
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Serine
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0.7 g
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Threonine
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0.7 g
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Tryptophan
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0.7 g
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Tyrosine
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0.7 g
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Valine
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0.7 g
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Buying & Storing Facts
- Cod, like any other fish, is to be bought from a quality store. Smell is a good indicator of its freshness. It may not be possible to smell packed cod, so you may buy the one on display with a slightly ‘off’ smell.
- Special storage methods are required to keep the cod fresh for long. Store it in a baking dish, filled with ice and place it in the bottom shelf of the refrigerator, which is the coolest. The filets should be placed at the top of the ice and have minimal gaping.
- Cod fish that has been caught just a day before you have bought it is the freshest and can be stored in the above mentioned way for a period of 4 days.
