Pacific Cod Nutrition: Healthy, Lean & Delicious Recipe Ingredient
Pacific Cod (Raw, Not Previously Frozen) Nutritional Profile
Description:
Pacific Cod is a versatile and lean white fish known for its delicate flavor and flaky texture. This fish is a nutrient-rich option that complements a variety of cooking styles, including grilling, baking, steaming, or sautéing.
Nutritional Information (per 100g)
| Nutrient | Amount | Daily Value (%DV) |
|---|---|---|
| Energy (Calories) | 72 kcal | Low-calorie source |
| Protein | 17.54 g | High-protein food |
| Total Fat | 0.2 g | Low-fat option |
| Saturated Fat | 0.039 g | Negligible |
| Carbohydrates | 0.0 g | 0% |
| Dietary Fiber | 0.0 g | 0% |
| Sugars | 0.0 g | Naturally sugar-free |
| Calcium | 23.0 mg | 2% |
| Iron | 0.17 mg | 1% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 180.0 mg | 14% |
| Potassium | 329.0 mg | 7% |
| Sodium | 109.0 mg | Moderate |
| Zinc | 0.35 mg | 3% |
| Copper | 0.022 mg | <1% |
| Manganese | 0.015 mg | <1% |
| Selenium | 0.0 mcg | Trace |
| Vitamin C | 0.0 mg | 0% |
| Thiamin (B1) | 0.0 mg | 0% |
| Riboflavin (B2) | 0.0 mg | 0% |
| Niacin (B3) | 0.0 mg | 0% |
| Vitamin B6 | 0.0 mg | 0% |
| Folate | 0.0 mcg | 0% |
| Vitamin B12 | 0.0 mcg | 0% |
| Vitamin A | 0.0 mcg | 0% |
| Vitamin E | 0.0 mg | 0% |
| Vitamin D2 | 0.0 mcg | 0% |
Allergen Information
- Contains: Fish
Individuals with seafood allergies should avoid Pacific Cod. Ensure no cross-contamination during preparation to maintain allergen safety.
Dietary Preferences
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Suitable For:
- Low-Calorie Diets
- Low-Carb and Keto Diets
- Gluten-Free Diets
- High-Protein Diets
- Pescatarian and Mediterranean Diets
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Not Suitable For:
- Vegan or Vegetarian Diets (as it is animal-based).
Advice on Incorporating Pacific Cod into Your Diet
Pacific Cod is an excellent choice for a healthy, balanced diet. Its low-fat, high-protein content makes it ideal for those looking to maintain lean muscle mass, reduce calorie intake, or boost nutritional variety. Pair Pacific Cod with vibrant, nutrient-dense vegetables and whole grains for a complete meal. For added flavor, marinate it with fresh herbs, citrus, and spices before cooking.
Conclusion
Pacific Cod is a nutritional powerhouse in the seafood category. Its light, flaky texture and subtle flavor make it a crowd-pleaser, adaptable to countless recipes. Whether you’re preparing a simple weeknight dinner or an elegant entrée, Pacific Cod delivers on health, taste, and versatility.
For more inspiration, check out our recipe collection featuring Pacific Cod and make it a staple in your culinary repertoire!
