Cod, flesh only
Introduction
Cod is a marine fish widely consumed as food, known for its firm, flaky white flesh and mild flavour; it must be cooked before eating for safety and palatability (though some cultures cure or smoke it for raw-style preparations such as salt cod or cured dishes). Adult Atlantic cod typically have a greenish-brown to grey upper body with a pale belly and a distinctive lateral line along the flank; the pale flesh results from low myoglobin content in the muscle, reflecting its cold-water, non-endurance swimming lifestyle.
Standout features include its flaky texture and versatile, neutral taste that suits baking, poaching, frying and grilling.
Nutritionally, cod is a lean source of high-quality protein and provides important micronutrients including vitamin B12, niacin (B3), phosphorus, selenium and iodine; it is low in fat but supplies modest amounts of omega-3 fatty acids (EPA and DHA), and contributes vitamin B6 and potassium.
Nutrition Snapshot per 100g
Kcal nn kcal
Protein nn g | nn %
Fat nn g | nn %
Carbohydrates nn g | nn %
Percentages reflect this food’s Balance*
Fibre nn g
Total Sugars nn g
Saturated Fat nn g
Salt nn mg
Nutritional values are per 100g and sourced from UK CoFID data.
Carbohydrates value includes Fibre (AOAC method).
Carbohydrates value includes Total Sugars including naturally occurring sugars such as glucose, fructose, lactose or sucrose.
Balance*
The Balance value expresses how protein, carbohydrate and fat contribute to a food’s total energy.
Using CoFID data per 100g, each macronutrient is converted into energy using the standard Atwater convention (protein × 4 kcal, carbohydrate × 4 kcal, fat × 9 kcal). The energy from each macronutrient is then calculated as a percentage of the total macro energy.
This provides a simple way to see whether a food is predominantly carbohydrate-based, protein-based or fat-based.
It does not determine whether a food is “good” or “bad”, but helps visualise its macronutrient profile within a broader eating pattern.
When assessing a full meal or daily intake, portion sizes should be taken into account.
Why this matters
Understanding the structure of individual foods can help you make more confident decisions when adjusting to a health diagnosis or long-term condition.
If you are organising meals, tracking intake or reflecting on patterns, you may find the Aardelia digital journals helpful.