Cod is one of the healthiest fish you can eat. A 3-ounce serving of Atlantic cod has just 90 calories and 1 gram of fat while delivering 19 grams of protein, making it one of the leanest animal protein sources available. It’s also low in mercury and packed with several nutrients that many people don’t get enough of.
What’s in a Serving of Cod
Both Atlantic and Pacific cod are nutritionally similar. A 3-ounce cooked serving of Pacific cod comes in slightly lower at 85 calories with 20 grams of protein and less than 1 gram of fat. That protein-to-calorie ratio is hard to beat, even compared to chicken breast.
Beyond the macronutrients, cod is a surprisingly rich source of micronutrients. A single serving provides over 40% of the daily value for selenium, a mineral that supports your immune system and protects cells from damage. You also get more than 30% of your daily B12, which your body needs to maintain healthy nerve cells and produce red blood cells. And cod delivers roughly 20% of your daily phosphorus, important for bone and teeth health.
One standout nutrient is iodine. A 3-ounce serving of cod contains about 146 micrograms, which covers nearly 97% of the recommended daily amount for adults. Iodine is essential for your thyroid gland to produce the hormones that regulate metabolism, energy, and body temperature. Many people, especially those who don’t use iodized salt regularly, fall short on iodine. Cod is one of the most efficient food sources to close that gap.
How Cod Compares to Salmon and Other Fish
The biggest difference between cod and fattier fish like salmon comes down to omega-3 fatty acids. A 3-ounce serving of Pacific cod contains about 140 milligrams of EPA and DHA combined. That’s modest. The same portion of farmed Atlantic salmon delivers roughly 1,600 milligrams, more than ten times as much. Mackerel, herring, sardines, and trout all significantly outperform cod in omega-3 content as well.
That trade-off is straightforward: cod gives you high protein with minimal calories and fat, while salmon gives you high protein with a large dose of heart-healthy fats. If your goal is to increase omega-3 intake for cardiovascular or anti-inflammatory benefits, fatty fish are the better pick. If you’re watching calories or total fat intake, or if you simply prefer a milder-tasting fish, cod is an excellent choice. Eating both throughout the week covers more nutritional ground than relying on either one alone.
Mercury Levels in Cod
Cod falls into the FDA’s “Best Choice” category for mercury, meaning it’s safe to eat two to three servings per week, including for pregnant women and young children. The average mercury concentration in cod is 0.11 parts per million, based on 115 samples tested by the FDA. That’s well below the levels found in higher-mercury fish like swordfish, king mackerel, and bigeye tuna, which can exceed 0.5 ppm or more.
Best Ways to Cook It
How you prepare cod matters almost as much as the fish itself. Baking, broiling, or steaming preserves the lean nutritional profile that makes cod so appealing in the first place. Deep frying, on the other hand, adds significant calories, total fat (including saturated fat), and sodium. Classic fish and chips, for instance, can turn a 90-calorie fillet into a 300-plus calorie portion before you even count the sides.
Even small additions change the math. Every pat of salted butter adds 36 calories, 4 grams of fat, and 32 milligrams of sodium. Baking cod with a squeeze of lemon, herbs, and a light drizzle of olive oil keeps it flavorful without undoing the nutritional benefits. Poaching in broth or steaming with vegetables are also simple methods that preserve the fish’s natural nutrients.
Atlantic vs. Pacific Cod: A Sustainability Note
Nutritionally, the two species are nearly identical, but they differ significantly in terms of environmental impact. Pacific cod caught in Alaska or Canada comes from well-managed fisheries and is generally considered a sustainable choice. Atlantic cod is a different story. According to Seafood Watch, Atlantic cod populations are depleted, and bycatch (the accidental capture of other marine life) remains a serious concern. Most Atlantic cod is rated as one to avoid, with only a small amount caught by pole-and-line earning a moderate rating.
If sustainability matters to you, look for Pacific cod from Alaska or check for certification labels on packaging. Many grocery stores now label the species and origin, making it easier to choose responsibly sourced fish.