Seafood
canned atlantic cod.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
canned cod
SERVING
CALORIES
105
PROTEIN
22.8g
CARBS
0g
FAT
0.86g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories105kcal—
Protein22.8g46%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat0.86g1%
Saturated fat0.17g1%
Cholesterol55mg18%
Water75.6g—
MINERALS
Sodium218mg9%
Potassium528mg11%
Calcium21mg2%
Iron0.49mg3%
Magnesium41mg10%
Phosphorus260mg21%
Zinc0.58mg5%
Copper0.04mg4%
Manganese0.02mg1%
Selenium38.1µg69%
VITAMINS
Vitamin A14µg2%
Vitamin C1.0mg1%
Vitamin D1.2µg6%
Vitamin E0.82mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.09mg8%
Riboflavin (B2)0.08mg6%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)0.17mg3%
Vitamin B60.28mg16%
Folate (B9)8.0µg2%
Vitamin B121.1µg44%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup145g
1 tablespoon9.1g
1 teaspoon3g
1 ml0.6g
1 liter604.2g
1 piece85g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean protein, which is essential for muscle building, repair, and satiety.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health by reducing inflammation and improving cholesterol levels.
- ✓High in Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓Good source of essential minerals like iodine and selenium, which are vital for thyroid function and antioxidant protection.
COOKING TIPS
In the kitchen.
- 1Drain the liquid from the can before use to control the moisture and saltiness of your dish.
- 2The cod is pre-cooked and flakes easily, making it ideal for fish cakes, salads, chowders, or spreads without much additional cooking.
- 3When adding to hot dishes like pasta sauce or soup, stir it in at the very end of the cooking process to just heat through and prevent it from breaking down too much.
- 4Enhance its mild flavor by pairing it with lemon juice, fresh herbs like dill or parsley, capers, or a creamy mayonnaise-based dressing.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dry place like a pantry. They are shelf-stable for several years; always check the expiration date.
- Once opened, transfer any unused cod to an airtight container, refrigerate promptly, and consume within 2-3 days.
FAQ
Frequently asked questions.
Is canned Atlantic cod healthy?
Yes, canned Atlantic cod is a highly nutritious, lean protein source. It is low in calories and fat while being rich in Vitamin B12, iodine, and Omega-3 fatty acids, which support heart health, thyroid function, and the nervous system.
How much protein is in canned Atlantic cod?
Canned Atlantic cod is very protein-dense, providing approximately 22.76g of protein per 100g serving. This makes it an excellent choice for muscle building, repair, and maintaining satiety throughout the day.
Is canned Atlantic cod good for weight loss?
Yes, it is an ideal food for weight management because it contains only 105 calories per 100g and zero carbohydrates. Its high protein-to-calorie ratio helps you feel full while keeping overall caloric intake low.
Is canned Atlantic cod keto-friendly?
Canned Atlantic cod is perfectly keto-friendly as it contains 0g of carbohydrates. While it is a lean fish, you can easily increase the fat content to meet keto macros by preparing it with olive oil, butter, or avocado.
Is canned Atlantic cod gluten-free?
Plain canned Atlantic cod packed in water or brine is naturally gluten-free. However, if the cod is canned with sauces, flavorings, or as part of a pre-made meal, you should check the label for hidden gluten-containing additives.
Do I need to cook canned Atlantic cod?
No, canned Atlantic cod is pre-cooked during the canning process and is ready to eat straight from the tin. It can be eaten cold in salads or sandwiches, or added at the end of cooking to warm through in hot dishes.
What does canned Atlantic cod taste like?
It has a very mild, clean, and slightly sweet flavor compared to more oily fish like sardines or mackerel. Its texture is firm yet flaky, making it a versatile ingredient that doesn't overpower other flavors in a dish.
Is canned Atlantic cod high in mercury?
Atlantic cod is generally classified as a low-mercury fish. It is considered a 'Best Choice' by health organizations, meaning it is safe for most people, including pregnant women and children, to eat 2-3 servings per week.
How should I store canned Atlantic cod after opening?
Once opened, remove the fish from the metal can and transfer it to an airtight container. Store it in the refrigerator and consume it within 2 to 3 days for optimal freshness and safety.
What are the best ways to use canned Atlantic cod in recipes?
Canned cod is excellent for making quick fish cakes, adding to seafood stews, or flaking over Mediterranean-style salads. It also works well in pasta dishes with lemon and garlic or mixed with Greek yogurt for a high-protein fish dip.
