Cod: benefits and nutritional properties of a delicious white fish

Who has never tasted a delicious salt cod or sauce? The truth is that it becomes one of the most valued fish, which belongs to the family of the Gádidos (same family to which also belong fish as consumed as pollack, pout or other less known as the brótola or the saithe ).

It is fished in cold seas, locating them mainly in the North Atlantic. In relation to the months of season in which we can find it in the fish market, the months of December, January, February, March, April and May stand out above all. Although nowadays it is true that we can find it practically throughout the year.

What is cod? A delicious and nutritious white fish

The cod It is a white fish highly appreciated in the kitchen for its texture and versatility when preparing a wide variety of recipes, and from a nutritional point of view, for the interesting quality of its proteins, and its low caloric content, reason by which it is common to find it as a main food in the menu of many weight loss diets.

Scientifically it is known by the name ofGadus Morhua, belonging to the family of the Gádidos, the same family to which fish so popular and known belong as for example could be the case not only of pout or pollack, but of hake.

It is a species found in cold seas, certainly preferentially in the North Atlantic, as we mentioned at the beginning of this note. From a culinary point of view, its meat has a rather fine texture, which joins perfectly with its delicate flavor. For these reasons it is highly valued in the kitchen of many chefs (and also in many homes in our country).

Nutritional properties of cod

From a nutritional point of view, the truth is that cod is a white fish that stands out precisely because of its very low fat content. In fact, cod tends to reserve its fat, especially in the liver, which, in fact, is used for the manufacture and processing of fish oil.

In relation to the cod meat, we find that it is a delicious food especially rich in proteins of high biological value. In addition, it also provides vitamins (especially vitamins B group, vitamin A, D and E), as well as minerals (potassium, phosphorus, zinc, magnesium and sodium).

100 grams of fresh cod contribute:


74 kcal


17 g


0.1 g

Total fat

2 g


2 g

Vitamins Input Minerals Input

Vitamin A

10 mcg


0.4 mg

Vitamin B9

13 mg


180 mg

B12 vitamin

0.54 mg


20 mg

Vitamin D

1.3 mcg


275 mg

Vitamin E

0.26 mg


0.4 mg

What benefits does cod offer us?

Cod is a highly adequate and beneficial white fish within a varied, healthy and balanced diet, thanks to the fact that it is a healthy food especially rich in quality proteins, vitamins and minerals, and low in fat and carbohydrates.

Precisely among these vitamins include vitamin A and vitamins of group B (including folic acid, so essential in pregnancy); and between the minerals it emphasizes the phosphorus, potassium and zinc (beneficial for those men who wish to improve their fertility).

Because of its low caloric content and its energy value (only 74 calories per 100 grams of fresh cod) and its low fat content (2 grams per 100 grams), it is an excellent choice in weight loss diets. In fact, fat reserves of cod tend to be stored in your liver, which is used to obtain fish oil.

It also becomes a excellent source of good quality protein. And what are good or high quality proteins? Basically they consist of proteins that contain essential amino acids, which are what our body is not able to manufacture from food, and should therefore be provided through the diet.

Images of Istockphoto. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFish Food

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