Nutritional Facts – Is Cod a Healthy Fish to Eat?

Nutritional Facts – Is Cod a Healthy Fish to Eat
Main Name: Cod
Biological Name: Gadus
Names in other Indian languages: Treska (Czech), Gobro (Hindi), Panna or Kalava (Tamil), Mullan or Sarghan (Malayalam), Cod Machli (Urdu)
Did you know that the Massachusetts town of Cape Cod got its name from the cod fish? If you have been a regular consumer of fish then you must also learn about its health benefits. Apart from being one of the cleanest sources of protein with less or no carbohydrates and fat, cod offers a plethora of nutrients that are essential for good health a long life. Not just fresh, cod fish has been equally relished and savoured in salted, smoked and dried forms for centuries. This mildly aromatic white fish belongs to the Gadidae family, which also includes haddock and monkfish. There are three varieties of cod fish consumed, namely, Gadus morhua (Atlantic cod), Gadus macrocephalus (Pacific cod) and Gadus ogac (Greenland cod). Due to its wonderful taste, cod fish can easily be added to several different recipes, giving a delicious edge to the dish! Besides enjoying the dense, white and flaky flesh of cod fish, cod liver oil is processed from the liver of the fish and available as supplements. Listed here are some health benefits of consuming cod fish.
Cod fish has been enjoyed, particularly by the Americans, as food ever since it appeared in the waters. Even before the Europeans discovered America, the Native Americans caught cod fish along their shores with the help of hooks made from bones and nets created from natural fiber. As the first Europeans Vikings and Basques were travelling to America, they began harvesting and curing the fish along the coasts. The cod, after being fished, was left to dry and then treated with salt to preserve it for longer durations. Gradually, the Europeans started making short-term fishing trips to America, amongst which some of them even stayed back. With this, the popularity of cod increased and it became one of the most sought-after fish in the North Atlantic. Following this, there was an enormous decline and the fish was becoming extinct. Eventually, the Europeans who concentrated on cod fishing in Iceland moved to the coast of Newfoundland, known as New England today. Due to its abundance supply in the coastal waters of a seaside town in Massachusetts, the town was named Cape Cod. Currently, most of the cod supply comes from North America, Norway, Greenland and Iceland.

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Health Benefits of Cod

  1. For people suffering from atherosclerosis and diabetic heart disease, cod fish is probably one of the best sources of meat. Those who consumed this fish on a regular basis were seen to show decreased risks of heart attack. Besides, the cod fish meets the requirements for fulfillment of vitamin B12. Vitamin B6, along with B12, keeps the homocysteine levels low and thus reduces chances of cardiac problems.
  2. Being a good source of omega-3 fatty acids, cod fish helps in improving the functioning of the human heart muscles, thereby keeping a person safe from the risk of an ischemic stroke. Apart from this, a fish-rich diet lowers triglyceride levels, keeping cholesterol under control (increase in HDL and reduction in LDL).
  3. The chance of contracting renal cell carcinoma, a common type of kidney cancer, can be reduced to a great extent by including cod fish in the diet. This is due to the presence of omega-3 fatty acids in fatty fish.
  4. Increasing the intake of cod fish, either in the fresh form or cod liver fish oil supplements, can reduce tumourous formations in the body. Research suggests that cod liver fish oil supplements prevent the growth of colon, breast and prostate cancer.
  5. Low levels of omega-3 fatty acids have been found to affect the mental health and learning of children, thus leading to depression and attention-deficit hypersensitivity disorder. Including cod fish in the diet plan can help in mood improvement and the reduction in personality changes associated with bipolar disorder and schizophrenia.
  6. With all the necessary anti-inflammatory compounds present in cod fish, it provides protection against sunburns and can even lower the risk of developing skin cancer. Since the ozone layer is being depleted drastically, it has become important to protect the skin from the harsh rays of the sun. This is possible by regularly consuming of cod fish.
  7. Incorporating lean protein rich foods to your meal can reduce the total caloric intake while keeping the overall body weight under control. Studies indicate that nutrient-dense foods, such as cod, have low calories that can avoid weight gain in growing children.
  8. Rich in many vitamins and minerals, cod fish helps in overcoming any deficiencies in adolescents and adults. It is a rich source of potassium, which is necessary for regulating blood pressure, maintaining acid-base balance and monitoring a proper fluid balance in the body.
  9. Research shows that adults complain of deficiency of vitamin B12 and D. While vitamin B12 functions to maintain the nervous system and produce red blood cells, vitamin D stimulates calcium and phosphorus utilization, healthy bones and a strong immune system.
  10. The presence of selenium, vitamin D and omega-3 fatty acids reduce the effect of inflammation, which can lead to asthma attacks, rheumatoid arthritis, osteoarthritis and migraines.
Cod Nutrition FactsAmount: 1
Total Weight: 55 g


Nutrients Amount
Basic Components  
Proteins 12 g
Water 44.7 g
Ash 0.7 g
Cholesterol 31 mg
Total Calories 54
Calories From Fat 3.7
Calories From Protein 50
Fats & Fatty Acids  
Total Fat 407 mg
Saturated Fat 81 mg
Monounsaturated Fat 62 mg
Polyunsaturated Fat 144 mg
Omega-3 Fatty Acids 93 mg
Omega-6 Fatty Acids 6.1 mg
Vitamin A 19 IU
Vitamin C 367 mcg
Vitamin D 26 IU
Vitamin E 448 mcg
Vitamin K 0.055 mcg
Thiamin 39 mcg
Riboflavin 39 mcg
Niacin 1.2 mg
Vitamin B6 129 mcg
Folate 4.4 mcg
Vitamin B12 0.81 mcg
Pantothenic Acid 130 mcg
Choline 35.75 mg
Calcium 8.3 mg
Iron 216 mcg
Magnesium 20 mg
Phosphorus 136 mg
Potassium 195 mg
Sodium 122 mg
Zinc 284 mcg
Copper 18 mcg
Manganese 10 mcg
Selenium 19 mcg


How many calories in cod (per 100 gm)
Cod has about 82 calories per 100 gm of weight.
How to Buy Cod
  • If you are a regular buyer of seafood then you would know that purchasing it from a reputed supplier of fish is important.
  • If you are looking for a fresh whole cod, watch out for frozen storage. The fillets must be placed on top of ice.
  • Freshness of the cod fish means the meat should be gleaming and minimal gaping. You can also check the quality by smelling the fish.
  • Avoid buying cod fish that is offered in plastic bags, as these can become stale quickly.
Cod Storage Tips
  • After you have purchased cod fish from the market, make sure that it is refrigerated at the earliest to avoid spoilage.
  • In case the fish is fresh, it can be stored up to 4 days in the refrigerator. Place a baking dish and wrap the fish well before sliding it into the bottom shelf of the refrigerator. Replace the ice once it starts showing signs of melting.