Is Alaska Cod Healthy to Eat? A Deep Dive into Nutrition and Benefits

November 6, 2025 •

4 min read

Alaska cod is a lean protein powerhouse, boasting roughly 20 grams of high-quality protein per 3-ounce serving while remaining low in fat and calories. This makes wild Alaska cod a smart choice for those prioritizing a nutritious diet.

Quick Summary

A nutritious and versatile fish, Alaska cod is an excellent source of lean protein, B vitamins, and minerals like selenium. It is lower in fat and calories compared to fattier fish, making it suitable for weight management and heart health, with moderate omega-3s and a low risk of mercury contamination with proper moderation.

Key Points

Lean Protein Source: Alaska cod provides a high amount of lean, easily digestible protein that supports muscle mass and weight management due to its low-calorie content.
Rich in B Vitamins and Minerals: It is an excellent source of vitamin B12, selenium, and phosphorus, which are vital for nerve function, metabolism, bone health, and immune support.
Moderate Mercury Levels: While cod contains some mercury, it is considered a moderate-level fish and is a safer choice compared to high-mercury predatory species.
Supports Heart and Brain Health: The omega-3 fatty acids in cod, although lower than in fatty fish, contribute to maintaining healthy blood pressure and supporting brain function.
Highly Sustainable: Wild-caught Pacific cod from Alaska is certified and managed under strict regulations, making it an environmentally responsible choice.
Best Prepared Healthfully: Healthy cooking methods like baking, steaming, or grilling maximize the nutritional benefits and prevent the addition of excess fats and calories.

The Nutritional Power of Alaska Cod

Alaska cod, also known as Pacific cod, is a true whitefish known for its mild flavor and flaky texture. Beyond its culinary appeal, it boasts an impressive nutritional profile that makes it a healthy addition to any diet. A typical 3-ounce (85-gram) serving of cooked Alaska cod contains approximately 85-90 calories, less than 1 gram of fat, and a robust 19-20 grams of protein. This combination of high protein and low fat helps with weight management, promotes satiety, and supports muscle health. The protein is easily digestible and provides all nine essential amino acids that the body cannot produce on its own.

Key Vitamins and Minerals

Alaska cod is more than just a lean protein; it is also a rich source of several vital vitamins and minerals essential for bodily functions.

Vitamin B12: One 3-ounce serving can provide over 30% of the recommended daily intake for adults. This vitamin is crucial for forming red blood cells, producing DNA, and maintaining energy levels.
Selenium: A powerful antioxidant, selenium supports thyroid health, boosts the immune system, and helps protect against cognitive decline and heart disease. A single serving can provide a significant portion of your daily needs.
Phosphorus: This mineral is a critical component of bones and teeth, and it plays a vital role in regulating heartbeat and maintaining kidney function.
Other B Vitamins: Cod is also a good source of B6 and niacin, which are necessary for numerous chemical reactions throughout the body.

Alaska Cod vs. Other Popular Fish

When deciding which fish to include in your diet, it's helpful to compare Alaska cod to other common varieties like salmon. While both are healthy, they offer different nutritional advantages. The following table outlines some key differences.


Feature	Alaska Cod	Wild-Caught Salmon	Winner (Based on Goal)
Protein	High (~20g per 3oz)	High (~20-22g per 3oz)	Tie - Both offer excellent, high-quality protein sources.
Calories	Low (~85-90 per 3oz)	High (~120-170 per 3oz)	Cod - Better for low-calorie diets and weight loss.
Omega-3s	Moderate	Very High	Salmon - Significantly higher omega-3 content for heart and brain health.
Vitamins	High in B12, selenium	High in Vitamin D, B vitamins	Depends - Both are vitamin-rich but excel in different areas. Salmon has more vitamin D.
Fat Content	Very Low (<1g per 3oz)	Higher	Cod - If a very lean protein is the priority.
Mercury Levels	Moderate	Lower	Salmon - Generally lower mercury, especially wild Alaska pollock or salmon.

Concerns about Mercury and Sustainability

One common concern with seafood is mercury content. Alaska cod is lower in mercury than larger, longer-lived predatory species like shark and swordfish, but still has moderate levels. For most healthy adults, moderate consumption is not a significant risk. However, vulnerable populations such as young children and pregnant or nursing women should limit their intake to recommended guidelines, which are often around 8-12 ounces per week of low-to-moderate mercury fish.

On the plus side, wild-caught Pacific cod from Alaska is considered a highly sustainable seafood choice. U.S. fisheries for Pacific cod are responsibly managed and harvested under strict regulations to prevent overfishing. The Alaska fishing industry is often regarded as a gold standard for sustainable fishing practices. The Alaska Seafood Marketing Institute, for example, promotes sustainable practices to ensure fish stocks and ecosystems thrive for generations to come.

Healthy Ways to Prepare Alaska Cod

To maximize the health benefits of Alaska cod, it is best to use healthy cooking methods that don't add unnecessary fats and calories. Some of the healthiest ways to prepare this versatile fish include:

Baking: Place fillets on a baking sheet with a drizzle of olive oil, lemon juice, and herbs. Cover with foil to keep it moist and bake at 400°F for about 10-12 minutes.
Grilling: Cook cod on the grill in foil packets with vegetables and seasonings for a flavorful and mess-free meal.
Steaming: Steaming is a delicate method that preserves the cod's flaky texture and mild flavor. It pairs wonderfully with light sauces and fresh herbs.
Pan-searing: A quick and easy option, pan-searing with a small amount of healthy oil like avocado oil or ghee creates a nice crust.

Conclusion

So, is Alaska cod healthy to eat? The answer is a resounding yes. It's a nutrient-dense, lean protein that offers a host of vitamins and minerals crucial for overall health. While its omega-3 content is not as high as fattier fish like salmon, its low-calorie, low-fat profile makes it an excellent choice for weight management and heart health. When sourced from sustainable Alaskan fisheries and prepared with healthy cooking methods, Alaska cod is a safe and highly beneficial addition to a balanced diet.

For more information on sustainable seafood choices, you can explore resources from the National Oceanic and Atmospheric Administration (NOAA) at https://www.fisheries.noaa.gov/.

Frequently Asked Questions

While it contains some mercury, Alaska cod is classified as a moderate-level fish, meaning it contains less mercury than larger, predatory fish like swordfish or shark. For most adults, moderate consumption is safe, but vulnerable groups like pregnant women should follow recommended intake limits.

Alaska cod has significantly lower levels of omega-3 fatty acids than salmon, a fatty fish. If your primary goal is to increase omega-3 intake, salmon is the better choice. However, cod still provides a moderate amount of these beneficial fats.

Yes, Alaska cod is an excellent choice for weight loss. It is a lean, low-calorie protein source that helps you feel full and satisfied, which can reduce overall calorie intake.

Alaska cod is a great source of B vitamins, especially B12 and niacin, and important minerals like selenium and phosphorus. These nutrients support energy production, thyroid function, bone health, and antioxidant activity.

Yes, U.S. wild-caught Pacific cod from Alaska is sustainably managed and responsibly harvested under strict regulations by organizations like NOAA Fisheries, making it an environmentally friendly option.

To preserve its nutritional value and delicate flavor, healthy cooking methods include baking, steaming, grilling in foil packets, or pan-searing with minimal healthy oil.

Yes, pregnant women can eat Alaska cod in moderation, as it is lower in mercury than many other fish. The FDA generally recommends that pregnant women consume 8–12 ounces of low-mercury fish per week. It is advisable to consult a doctor for personalized dietary advice.