Cod

Overview

Cod is a lean white fish providing modest amounts of omega-3 fatty acids, vitamin B12, selenium, and other trace minerals, together with highly digestible protein. Compared with oily fish such as salmon or mackerel, cod contributes smaller absolute amounts of EPA and DHA but still adds marine omega-3s, micronutrients, and protein at a relatively low energy cost [1]. This makes cod useful in meals where the focus is on vegetables and whole grains, with fish acting as a lighter protein component.

Within the BRAIN Diet framework, cod functions as a lean marine protein that can be rotated with higher-fat oily fish rather than replacing them. Its protein has a high digestible indispensable amino acid score (DIAAS), indicating excellent indispensable amino acid coverage [2]. This makes cod a flexible option when meals already provide substantial fats from other ingredients, allowing marine protein and modest omega-3 intake without substantially increasing total dietary fat.

Key Nutritional Highlights

• Provides complete, highly digestible protein with excellent DIAAS coverage [2].
• Modest EPA/DHA relative to oily fish; still contributes marine omega-3s at low energy cost [1].
• Selenium and vitamin B12 vary by species; see nutrition table for this FDC entry.
• Lean marine protein (~61 kcal per 100 g) for meals already containing other fat sources [1].

Food Context

Sourcing

• Choose cod from fisheries with transparent stock assessments and sustainability practices; colder-water wild-caught cod from well-managed stocks can be a relatively low-impact choice [1,2].
• As a lower-trophic species relative to large predatory fish, cod generally accumulates less mercury, but it should still be consumed as part of a varied fish intake pattern for both sustainability and risk management [1,2].

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	60.8 kcal	—
Protein	14.2 g	—
Total fat	0.2 g	—
Carbohydrates	0.5 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0 mg	0%
Zinc	0.3 mg	2.4%
Magnesium	17.9 mg	4.3%
Selenium	22.3 µg	40.5%
Calcium	9 mg	0.9%
Potassium	192.3 mg	5.7%
Vitamin B12	0.6 µg	24.4%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Cod, Pacific or Alaskan, frozen, wild caught, FDC ID 2747654, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

6 substances in this food

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B12 (Cobalamin)

Methylation; myelin; mitochondrial odd-chain FA metabolism

References

[1] Lean marine protein (~61 kcal per 100 g) for meals already containing other fat sources. McNamara & Carlson 2006. Role of omega-3 fatty acids in brain development and function: Potential implications for the pathogenesis and prevention of psychopathology

[2] Provides complete, highly digestible protein with excellent DIAAS coverage. FAO 2013. Dietary Protein Quality Evaluation in Human Nutrition: Report of an FAO Expert Consultation