Fish, cod, Atlantic, raw
FDC 171955oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 84 · +9 vs Fish & seafood medianAtlantic cod scores 84 of 100 on the Nutrient Density Score, Strong band, sitting 13th of 60 in Fish & seafood, a category whose median score of 75 it comfortably clears. Protein is its calling card at 36% DV per 100 grams, for just 82 calories.
Cod is the classic base for fish and chips, fish tacos, and simple baked fillets, prized for flaking cleanly when cooked. An 85-gram, 3 oz, portion carries 54 mg sodium on its own, so seasoning and batter are usually where the sodium in a cod dish actually comes from, not the fish itself; fat sits at a lean 0.67 g per 100 g.
See how this score is calculated, build a plate around fish, cod, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | 4% |
| Total fat | 0.67 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Cholesterol | 43 mg | 14% |
| Sodium | 54 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 18 g | 36% |
| Potassium | 413 mg | 9% |
| Calcium | 16 mg | 1% |
| Iron | 0.38 mg | 2% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 12 µg | 1% |
| Vitamin E | 0.64 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | 3% |
| Total fat | 0.57 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Cholesterol | 37 mg | 12% |
| Sodium | 46 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 15 g | 30% |
| Potassium | 351 mg | 7% |
| Calcium | 14 mg | 1% |
| Iron | 0.32 mg | 2% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0.85 mg | 1% |
| Vitamin A | 10 µg | 1% |
| Vitamin E | 0.54 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 171955Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, mahimahi, rawDensity 84 vs 84Fish, cusk, rawDensity 84 vs 84Fish, pollock, Atlantic, rawDensity 85 vs 84Original analysis by NutriVerdict
In the kitchen and how to use it
Atlantic cod has snow-white, flaky flesh with a mild flavor, making it one of the most versatile whitefish for the kitchen, equally at home battered and fried for fish and chips, poached in broth, or baked with breadcrumbs. Its flakes separate easily once cooked, so it works well in dishes where a delicate texture is wanted, like fish pie, chowder, or simply pan-fried with butter and herbs. It also takes well to breading and frying since the mild flavor does not compete with the coating, and it is a common base for fish stock and broth thanks to the bones and trimmings.
Fresh cod should look moist and slightly translucent, without a strong fishy smell, and is best cooked within a day or two of purchase or kept frozen. An 85-gram serving provides 82 calories and 17.8 grams of protein per 100 grams, making it a lean centerpiece for a weeknight dinner, and at 54 milligrams of sodium per 100 grams it leaves room to season a breading or sauce without pushing sodium too high. With just 0.67 grams of fat per 100 grams, it cooks quickly and can dry out if overdone, so a short cooking time in a hot pan or oven works best.
Frequently asked questions about fish, cod
How many calories are in Atlantic cod?
An 85-gram serving of raw Atlantic cod has 82 calories, with 17.8 grams of protein per 100 grams.
What is Atlantic cod typically used for?
Its mild flavor and flaky texture make it a classic choice for fish and chips, fish pie, chowder, and simple baked or pan-fried preparations.
Is Atlantic cod low in sodium?
Yes, raw Atlantic cod has 54 milligrams of sodium per 100 grams before any breading, sauce, or added salt.