Cod is a healthful type of fish with many dietary benefits. It is high in protein and low in fat, which makes it an excellent protein source. Cod is also high in vitamins and minerals that are essential to bodily functioning.

Some of the best ways to consume cod is steamed, baked, or grilled. It also goes well with vegetables or in a curry.

Most types of fish, especially larger species, contain mercury. Mercury can be toxic in high amounts, so it is best to avoid consuming too much. However, cod is not high in mercury. This means that for most people, it is possible to consume cod without this risk.

High in protein

Like other types of fish, cod is naturally high in protein. Specifically, 100 grams (g) of cooked cod contains around 20 gTrusted Source of protein.

Protein is an essential part of any diet. Proteins support the “structure, function, and regulation” of cells, tissues, and organs in the body.

Protein contains amino acids. It is essential to get some of these amino acids from food, as it is not possible for the body to make them itself. Many plant-based sources of protein do not contain these essential amino acids, but fish does.

Cod is also a healthful source of protein. There are around 0.25 gTrusted Source of fat and 84 calories in 100 g of cod.

Omega-3 fatty acid

The low fat content of cod mainly consists of omega-3 fatty acids. The body cannotTrusted Source produce omega-3 fatty acids, so people must get them from their diet.

Omega-3 fatty acids are important to cell functioning and contribute to the functioning of the cardiovascular, endocrine, and immune systems.

These fatty acids appear to have many health benefits, such as protecting against cardiovascular disease.

Vitamins

Cod is a good source of several vitamins, including vitamins E, A, C. It is also an excellent source of multiple B vitamins, especially B-6 and B-12.

Vitamins perform a range of important functions in the body, and a vitamin deficiency can have negative health consequences.

For example, vitamin B-6 is importantTrusted Source for metabolic processes and brain development. Vitamin B-12 supportsTrusted Source nerve and blood cells. It is also important for preventing health conditions such as anemia and maintaining energy levels.

Minerals

Cod also contains multiple minerals, includingTrusted Source phosphorus, potassium, and selenium.

Potassium supports the muscles and nervous system. Phosphorus is important for keeping bones healthy, regulating heartbeat, and maintaining kidney function. Selenium is Important Trusted Source for thyroid function, reproduction, DNA production, and the immune system.

Potential risks

Consuming cod in moderate amounts is safe and generally without adverse effects.

Cod, like most types of fish, contains mercury. Excessive mercury consumption can be toxicTrusted Source and may cause neurological and behavioral disorders. It may be particularly problematic in children.

Fish naturally contain mercury, partly from consuming other fish. It may be worth limiting the consumption of large fish, such as swordfish, tilefish, and king mackerel. It is important to note that albacore tuna has significantly moreTrusted Source mercury than canned light tuna.

It is generally safe to eat in moderate amounts.

Pregnant women should consume no more than 8–12 oz of cod per week due to its mercury content.

The most healthful way to eat cod is to grill or bake the fish and combine it with a side of mixed vegetables.