Cod
Serving size: 4 oz (113g)
Allergens: fish
Why Eat Cod?
Cod is one of the leanest white fish available, providing 20g of high-quality protein per serving with very little fat (less than 1g). It's an excellent source of B12, selenium, and phosphorus, making it ideal for high-protein, low-calorie diets.
Cod contains 2.7x more lysine per serving than Eggs.
At a Glance
Nutrient Fingerprint
Cod's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Lysine (% DV) vs similar Proteins
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Cod per serving (4 oz (113g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Cod
Storage & Selection Tips
How to Select
Fresh cod should be white to translucent with a mild, clean smell. Frozen cod is often flash-frozen at sea and can be fresher than 'fresh' cod that's been sitting in a case.
How to Store
Store fresh cod in the coldest part of the refrigerator. Keep frozen cod well-sealed. Thaw overnight in the refrigerator.
Shelf Life
Fresh cod lasts 1-2 days refrigerated. Frozen cod keeps 6-8 months.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Cod Appears in These Nutrient Guides
Magnesium
11% DV per serving
Iron
3% DV per serving
Omega-3
11% DV per serving
Vitamin C
1% DV per serving
Calcium
1% DV per serving
Zinc
6% DV per serving
Folate
2% DV per serving
Vitamin B12
50% DV per serving
Vitamin D
7% DV per serving
Choline
17% DV per serving
Potassium
6% DV per serving
Vitamin A
2% DV per serving
Selenium
76% DV per serving
Iodine
105% DV per serving
Vitamin E
6% DV per serving
Phosphorus
12% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
18% DV per serving
Pantothenic Acid (Vitamin B5)
4% DV per serving
Vitamin B6
18% DV per serving
Protein
52% DV per serving
Sodium
4% DV per serving
Leucine
77% DV per serving
Isoleucine
86% DV per serving
Valine
71% DV per serving
Tryptophan
103% DV per serving
Lysine
114% DV per serving
Similar Foods (Proteins)
Compare Cod
See how Cod stacks up against another food, nutrient by nutrient.
Cod Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.