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.
- Commonly contributes selenium, iodine, and vitamin B12, though levels vary by species.
- EPA/DHA content is highly species-dependent; oily fish are usually higher than lean fish or shellfish.
- Often lower in saturated fat than many fatty red-meat patterns when minimally processed.
- Nutritional profile and risk context depend on processing method (fresh vs salted/smoked/cured).
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
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% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
6 substances in this food
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
References
These references link to the BRAIN Diet bibliography page, where the full citation and DOI/external source link are provided.