The Calorie and Macronutrient Breakdown
For a standard 4-ounce (113.4 gram) portion of raw Atlantic cod, the calorie count is a modest 93 calories. This makes it a very low-calorie protein source. The primary contributor to these calories is protein, with a very small amount of fat and virtually no carbohydrates. The macronutrient distribution is highly favorable for those focusing on lean protein intake.
- Protein: Approximately 20 grams. Cod is a complete protein, meaning it contains all the essential amino acids your body needs for muscle repair and growth.
- Fat: Around 1 gram. The fat content is minimal, consisting of mostly healthy polyunsaturated fatty acids.
- Carbohydrates: Less than 1 gram. Cod is naturally carbohydrate-free, making it an ideal food for ketogenic or low-carb diets.
Beyond the Macros: Essential Vitamins and Minerals
While its low-calorie, high-protein profile is a major benefit, raw cod also offers a range of important micronutrients.
- B Vitamins: Cod is particularly rich in Vitamin B12, which is crucial for nerve function and red blood cell production. It also contains good amounts of Niacin and Vitamin B6, both of which are involved in converting food into energy.
- Selenium: This powerful antioxidant is essential for thyroid function and DNA production. A single serving of cod can provide a significant portion of your daily recommended intake.
- Phosphorus: An important mineral for building strong bones and teeth, and for maintaining kidney function.
- Omega-3 Fatty Acids: Though leaner than fish like salmon, cod still provides beneficial omega-3 fatty acids, which are known for their anti-inflammatory properties and ability to support heart health.
How Preparation Affects Calories: Raw vs. Cooked
The most common point of confusion when tracking calories is the difference between raw and cooked food weights. When cod is cooked, it loses a significant amount of water through evaporation. The nutritional content, including the number of calories, does not change, but the overall weight decreases. This means that a 4-ounce cooked fillet will have more calories per ounce than a 4-ounce raw fillet because the calories are more concentrated. For calorie counting purposes, it's best to measure the fillet when it is raw to get the most accurate number.
Comparison Table: Raw Cod vs. Other Fish (per 4 oz)
| Nutrient | Raw Atlantic Cod | Raw Yellowfin Tuna | Raw Wild Salmon |
|---|---|---|---|
| Calories | ~93 kcal | ~145 kcal | ~161 kcal |
| Protein | ~20 g | ~26 g | ~20 g |
| Fat | ~1 g | <1 g | ~8 g |
| Carbohydrates | <1 g | <1 g | <1 g |
This table highlights why cod is considered an exceptionally lean protein choice, especially when compared to fattier fish like salmon.
Incorporating Cod into a Healthy Diet
Cod's mild flavor and flaky texture make it incredibly versatile. To keep the calorie count low, opt for healthy cooking methods that don't require much added fat.
Simple and Healthy Cooking Methods:
- Baking: Place a fillet on a baking sheet with a drizzle of lemon juice, fresh herbs, and a little salt and pepper. Bake until flaky.
- Grilling: Season the fillet and cook on the grill for a smoky flavor. Using a foil packet can help keep it moist.
- Steaming: This method uses no added fat and perfectly preserves the fish's delicate texture.
- Poaching: Gently cook the cod in simmering liquid, such as water or broth, with aromatics like garlic and onions.
By choosing these methods and pairing cod with plenty of vegetables, you can create a satisfying and nutritious meal that is very low in calories.
Conclusion
Ultimately, the question of "How many calories are in 4 oz of raw cod?" has a clear answer: approximately 93 calories. This figure firmly establishes cod as a premier option for anyone seeking a low-calorie, high-protein food. Its rich vitamin and mineral content further solidifies its status as a highly nutritious choice. For those mindful of their diet and macronutrient goals, incorporating baked, grilled, or steamed cod is a simple and effective strategy. To dive deeper into the health benefits of this versatile fish, explore sources like Healthline for more detailed information. Is Cod Healthy?.
