Cod
Cod: Nutrition, History and Cooking Guide
Atlantic cod (Gadus morhua) is one of the most historically important food fish in the world. Its ability to be preserved by salting and drying — producing bacalhau, bacalà, and salt cod — made it central to the global fish trade from the medieval period onwards. Basque fishermen were almost certainly fishing Newfoundland waters for cod before Columbus reached the Caribbean; the enormous Grand Banks cod fishery subsequently became one of the most commercially significant in history, driving exploration and settlement across the North Atlantic. In Britain, cod remains the definitive fish for fish and chips — the combination of its mild, flaky white flesh and the tempura-like batter of a well-made chippy has been beloved since the late nineteenth century. The depletion of North Atlantic cod stocks through overfishing in the twentieth century led to the collapse of the Grand Banks fishery in 1992, one of the most dramatic fisheries collapses in history and a landmark in global fisheries management. Stocks are slowly recovering under strict management.
Nutritional Value of Cod
Cod provides 82 kcal and 17.8 g of protein per 100 g, with just 0.7 g of fat — one of the leanest and most protein-dense fish available. It provides complete protein, B12, niacin, B6, selenium, and phosphorus. Cod liver oil — pressed from the liver of the fish — is among the richest food sources of vitamins D and A and was historically given to children across Northern Europe as a nutritional supplement.
Health Benefits of Cod
Cod is an outstanding lean protein with an excellent protein-to-calorie ratio. Its B12 content supports neurological health, and its selenium supports thyroid function and antioxidant defence. As a lean white fish with negligible fat, it suits almost any dietary pattern and is recommended by most health authorities as a healthy protein source. Though lower in omega-3 than oily fish, cod still provides some EPA and DHA and is a valuable component of a varied diet.
How to Select and Store Cod
Fresh cod should be bright white to cream in colour, firm and moist, with a clean sea smell. Avoid fish with any pink or grey discolouration, excessive milky liquid, or an ammonia smell. Refrigerate and use within two days; freeze for up to three months.
How to Cook Cod
Cod's flaky texture suits baking, poaching, steaming, frying, and grilling. For oven-baked cod: place on a lightly oiled tray, season, and bake at 200°C for twelve to fifteen minutes until just opaque and beginning to flake. Cod should not be overcooked — it goes from perfect to rubbery very quickly. It pairs excellently with butter, lemon, capers, parsley, and creamy sauces. Salt cod requires soaking in cold water for twenty-four to forty-eight hours before cooking.
Micronutrients (per 100g, cooked)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 0.15 mg | 1% |
| Calcium | 18 mg | 3% |
| Magnesium | 30 mg | 10% |
| Potassium | 367 mg | 10% |
| Sodium | 91 mg | 6% |
| Chloride | 130 mg | 5% |
| Phosphorus | 189 mg | 34% |
| Zinc | 0.6 mg | 6% |
| Copper | 0.02 mg | 2% |
| Manganese | 0.01 mg | 1% |
| Iodine | 161 ug | 115% |
| Selenium | 44 ug | 59% |
| Vitamins | ||
| Vitamin A | 2 ug | 0% |
| Vitamin C | Tr (trace) | . |
| Vitamin D | Tr (trace) | . |
| Vitamin E | 0.95 mg | 24% |
| Vitamin K | not measured | . |
| Vitamin B1 (thiamin) | 0.1 mg | 10% |
| Vitamin B2 (riboflavin) | 0.09 mg | 7% |
| Vitamin B3 (niacin) | 6.1 mg | 36% |
| Vitamin B5 (pantothenic acid) | 0.3 mg | 4% |
| Vitamin B6 | 0.12 mg | 9% |
| Vitamin B7 (biotin) | 0.9 ug | 0% |
| Vitamin B9 (folate) | 8 ug | 4% |
| Vitamin B12 | 1.9 ug | 127% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 16-373 (matched record: "Cod, flesh only, baked"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Vitamin B12 (127%), Iodine (115%), Selenium (59%), Vitamin B3 (niacin) (36%), Phosphorus (34%).
A source of by content (per 100g): Vitamin E (24%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.