Is Cod a Good Healthy Fish to Eat? A Comprehensive Nutritional Guide

November 5, 2025 •

3 min read

Cod is a popular white fish noted for its mild taste and flaky texture. A 3-ounce serving of cooked Atlantic cod has about 90 calories and 1 gram of fat, with 19 grams of protein.

Quick Summary

This article discusses the nutritional value of cod, including its high protein, low calories, and vitamin content, and its benefits for heart health and weight management. It also addresses omega-3s and low mercury levels.

Key Points

High-Protein, Low-Calorie: Cod is a lean source of protein for weight management and satiety.
Rich in B-Vitamins and Minerals: It provides Vitamin B12, selenium, and phosphorus, which are crucial for nerve health, antioxidant defense, and bone strength.
Low Mercury Content: Cod has lower mercury levels than larger fish, making it a safer choice for frequent consumption.
Heart-Healthy Benefits: Its nutrition supports cardiovascular health by managing cholesterol and blood pressure.
Supports Brain Function: Cod contributes to overall cognitive health.
Versatile and Easy to Prepare: Its mild flavor and texture are suitable for healthy cooking methods.

Cod's Nutritional Profile: Lean Protein and Essential Nutrients

Cod is known as a low-fat source of high-quality protein, which aids in building and repairing tissues, supports muscle health, and produces enzymes and hormones. A standard cooked serving provides protein without excess calories. Cod is also a good source of vitamins and minerals for overall health.

Vitamin and Mineral Content

Cod is notable for its B-vitamin content, especially B12, which is important for nerve function, red blood cell formation, and DNA synthesis. It provides selenium, an antioxidant to protect cells, and phosphorus, which is vital for bone health and energy metabolism.

Nutrients Found in Cod

Vitamin B12: Supports neurological function and energy production.
Selenium: An antioxidant supporting thyroid function and DNA integrity.
Phosphorus: Important for bones, teeth, and cell function.
Niacin (B3): Supports energy metabolism and healthy skin.
Iodine: Crucial for thyroid hormone production and metabolic regulation.

Health Benefits of Eating Cod

Including cod in your diet can offer several health benefits. Its nutrient-rich profile makes it a good addition to any meal plan, especially for those focused on weight management and cardiovascular health.

Supports Heart Health

Studies show that eating cod can help reduce cholesterol levels and lower the risk of cardiovascular disease. While it is lower in omega-3s than fatty fish, cod's protein and mineral content still benefit heart function by lowering triglycerides and blood pressure.

Aids in Weight Management

Cod is a low-calorie, high-protein food, making it a good choice for weight loss or management. The protein content helps you feel full longer and reduces calorie intake. Research shows that cod in an energy-restricted diet resulted in greater weight loss.

Offers Brain-Boosting Properties

The omega-3 fatty acids in cod support cognitive function and brain health. Eating fish has been linked to a reduced risk of cognitive decline, with studies showing a correlation between eating baked or broiled fish and less gray matter loss.

Cod vs. Fatty Fish: A Nutritional Comparison

Cod is a lean white fish, often compared to fatty fish like salmon. This table compares the nutritional differences.


Feature	Cod (Lean White Fish)	Salmon (Fatty Fish)
Fat Content	Very low	High
Omega-3s	Present, but lower amounts	High, a primary source
Calories	Lower	Higher
Protein	High	High
Mercury Levels	Low	Higher (can vary)
Vitamins	High in B-vitamins, selenium	High in B-vitamins, vitamin D
Best For	Weight management, low-fat diets	Heart health (high omega-3), brain function

Sustainable Sourcing and Preparing Cod

Consider sustainability when buying cod. Overfishing has historically affected Atlantic cod populations. Look for sustainable options certified by organizations like the Marine Stewardship Council (MSC). Simple cooking methods preserve its health benefits. Baking, steaming, grilling, or poaching with herbs and vegetables retains nutritional value without adding unhealthy fats.

Conclusion: The Verdict on Cod

Cod is a good healthy fish. It is nutritious and provides lean protein, essential vitamins, and minerals. It is beneficial for those watching their calorie intake or seeking a low-mercury seafood option. While it contains less omega-3 than fatty fish, a variety of fish in your diet ensures a wide range of nutrients. By choosing sustainable options and preparing it healthily, cod can be a valuable part of a balanced diet.

For more information on sustainable seafood, consult resources like the Marine Conservation Society's Good Fish Guide.

Frequently Asked Questions

No, cod is considered a low-mercury fish. Its mercury content is significantly lower than that of larger predatory fish, making it a safe choice for most people, including pregnant women, when consumed in moderation.

Cod is a lean white fish, meaning it has fewer calories and less fat than salmon. Salmon, a fatty fish, is a superior source of omega-3 fatty acids. Both are excellent sources of protein and B vitamins, so including both in your diet offers a broader range of nutrients.

The healthiest ways to cook cod are baking, grilling, steaming, or poaching. These methods preserve the fish's nutrients without adding unhealthy fats. Cooking with a side of vegetables further enhances its nutritional value.

Yes, cod is safe for pregnant women to eat in moderate amounts. The FDA recommends that pregnant women consume 8–12 ounces of fish low in mercury, such as cod, per week.

While cod is lower in omega-3s than fatty fish, research indicates its intake can still help reduce systemic inflammation markers. Cod liver oil, in particular, is rich in omega-3 PUFAs known for their anti-inflammatory effects.

Yes, cod is an excellent choice for weight loss. Its high protein content promotes feelings of fullness, and its low calorie count allows for a satisfying meal without excess energy. Studies confirm that adding cod to a calorie-controlled diet aids in weight reduction.

To ensure your cod is sustainably sourced, look for certifications from reputable organizations like the Marine Stewardship Council (MSC). This ensures the fish was caught using responsible practices that protect marine ecosystems.