How many calories does cod have? Why is it worth including it in the dietary plan?
Laura Schneider
2026-03-18
2 min. read
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Cod is one of the most popular seafood in Poland. It is caught in the Baltic Sea or the Atlantic Ocean. The meat of this species stands out with its white color and subtle taste and smell. Why is it advisable to consume it?
Fish with a low caloric level
Cod is regarded as a low-calorie fish. In a standard portion (100 g) it provides merely 77 kcal. We are referring to raw fillets here. When preparing cod, its calorie content may increase by adding ingredients such as fat, eggs, or breading. Nutritional value per serving of cod (100 g): – Energy value: 77 kcal, – Protein: 17.7 g, – Fat: 0.7 g, – Total carbohydrates: 0 g, – Dietary fiber: 0 g.
Cod is a source of high-quality protein
Cod is an excellent source of high-quality protein, which is easily digestible by the body. Protein is a macronutrient made up of amino acids. There is a distinction between endogenous and exogenous amino acids. Endogenous amino acids are produced by the body, while exogenous amino acids must be obtained through diet. High-quality protein contains a complete amino acid composition in the appropriate amount and proportion. It is a protein of high quality, best absorbed by the body. Protein plays a key role in the body because it: - ensures normal growth and development regulation, - is a component of all tissues, lymph, hormones, enzymes, and immune systems, - is involved in blood pressure regulation, - transports certain vitamins and minerals.
Codfish family - a prime source of essential nutrients
The codfish family is not noted for its high vitamin content. They are primarily composed of fat-soluble vitamins such as Vitamin D (1 μg), Vitamin A (7 μg), and Vitamin E (0.4 mg). Additionally, they contain B-vitamins, including Vitamin B1 (0.1 mg), Vitamin B3 (2.3 mg), Vitamin B6 (0.2 mg), Vitamin B12 (1 μg), and folic acid (12 μg).
Cod - the mine of mineral ingredients
Cod is also a source of mineral ingredients. In 100 grams of this fish, there are 110 micrograms of iodine, 0.5 milligrams of zinc, 0.4 milligrams of iron, 9 milligrams of calcium, 356 milligrams of potassium, 25 milligrams of magnesium, 184 milligrams of phosphorus, and 72 milligrams of sodium.
Cod - a source of iodine
Cod is a valuable source of iodine, which is essential for life, as it is a component of thyroid hormones that facilitate proper growth, differentiation, and maturation of the body's cells. Iodine deficiency can lead to psychological disorders, impaired growth and development, weakened willpower, and impairment of thyroid function. The largest reserves of iodine are found in the seas and oceans, making marine fish such as cod an excellent source of this element. 100 grams of cod can cover up to 70% of the daily iodine requirement.
