Pacific Cod Nutrition: Calories, Protein & Nutrients
Pacific Cod Nutrition: Practical Facts for a 3-Ounce Serving
Pacific cod (Gadus macrocephalus) is a lean white fish that provides protein along with several vitamins and minerals. Exact nutrition varies by product, portion size and preparation, so use the package Nutrition Facts panel when you need values for a specific serving.
What Pacific Cod Provides
A typical cooked serving is relatively low in fat and provides substantial protein. Pacific cod also supplies nutrients including vitamin B12, selenium and phosphorus. Added butter, breading, sauces and salt can substantially change calories, fat and sodium in the finished dish.
How to Use Nutrition Numbers
Compare nutrition using the same serving size. A 3-ounce serving and an 8-ounce fillet should not be compared directly. Raw and cooked weights can also differ because fish loses moisture during cooking.
Products You May Like
For exact calories, protein, fat, sodium and other nutrients in the Pacific Cod you purchase, use the Nutrition Facts information on the product packaging. General food-composition databases are useful references, but values can vary by sample and preparation.
Pacific Cod and Omega-3 Fatty Acids
Pacific cod contains omega-3 fatty acids, but it is a lean fish and generally provides less omega-3 per serving than fatty fish such as salmon. If omega-3 intake is the main reason you are choosing seafood, compare species and serving sizes rather than treating all fish as nutritionally equivalent.
Cooking and Nutrition
- Baking or roasting: adds little fat unless oil, butter or sauce is added.
- Grilling: works well for thicker portions; lightly oil the fish or cooking surface.
- Pan cooking: total calories and fat depend heavily on the cooking fat and sauce.
- Frying: breading and absorbed oil change the nutrition profile substantially.
For food safety, cook fish to an internal temperature of 145°F (63°C) at the thickest part, following FDA guidance.
Collections You May Like
Pacific Cod in a Balanced Meal
Pacific cod can be paired with vegetables, grains, potatoes, beans or salads depending on the meal. Portion size, preparation method and the rest of the plate matter more than broad labels such as “superfood” or “clean protein.”
Frequently Asked Questions
Is Pacific cod a lean fish?
Yes. Pacific cod is generally considered a lean white fish. Check the product label for the nutrition values that apply to your portion.
Does Pacific cod contain omega-3s?
Yes, but amounts are lower than in many fatty fish such as salmon. Values vary by source and serving size.
How should I compare Pacific cod with other fish?
Use comparable serving sizes and consider protein, total fat, omega-3 content, sodium, preparation method, price and the type of dish you are making.
Buy and Cook Pacific Cod
Shop Pacific Cod Fillets, then use our Pacific Cod cooking methods guide for baking, grilling and frying techniques.
Also in News
The Best Wines to Pair with Sea Urchin (Uni) Sushi – A Complete Guide
Looking for the perfect wine to pair with sea urchin sushi? Discover the best white wines, sparkling wines, and sake that enhance the rich, creamy flavor of uni sushi.
How to Open and Prepare Whole Sea Urchin (Uni) at Home
Learn how to cut and prepare sea urchin (uni) for sushi with this easy step-by-step guide. Discover expert techniques for selecting, cleaning, and serving fresh uni like a pro.
