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Fish, cod, steamed - nutritional information
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Fish, cod, steamed

🔥 87 Calories
💪 19.3g Protein
🥑 0.5g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, cod, steamed
Energy density
Moderate
87 kcal per 100g
Macro energy profile
Protein-led
94% Protein · 0% Carbohydrates · 6% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in proteinLow in fatLow in sugarUSDA data

Nutritional Information

87
kcal/100g
Protein
19.3g
Carbohydrates
0g
Fat
0.5g

About Fish, cod, steamed

Cod is a popular fish that belongs to the Gadidae family, known for its mild flavor and flaky texture. It is primarily found in the North Atlantic Ocean, where it thrives in colder waters. Cod has been a staple in many cultures, especially in European cuisines, for centuries, often featured in dishes such as fish and chips or served simply with lemon and herbs. Its versatility makes it a favorite among chefs and home cooks alike. Nutritionally, steamed cod is an excellent source of high-quality protein, providing about 19.3 grams per 100 grams, which is crucial for muscle maintenance and repair. It is low in calories at just 87 calories per 100 grams, making it an appealing choice for weight management. Additionally, cod is rich in essential nutrients such as Vitamin B12, which supports nerve function, and Iron, vital for oxygen transport in the bloodstream. Its low fat content, particularly saturated fat, makes it a heart-healthy food option that can be enjoyed regularly.

Health Benefits

Supports muscle growth and repair due to high protein content.
Aids in weight management with low calories and fat.
Boosts immune function with Vitamin B12.
Promotes heart health by being low in saturated fats.
Enhances energy levels through Iron content.
Improves brain health with Omega-3 fatty acids.
Supports skin health due to its rich nutrient profile.
Helps in the development of strong bones with phosphorus.
Contributes to the body's overall hydration due to its high water content.
May reduce the risk of chronic diseases with regular consumption.

Recommended Food Pairings

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Lemon - enhances flavor and adds Vitamin C.
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Asparagus - complements the texture and provides fiber.
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Quinoa - offers a complete protein and nutritious base.
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Herbs (dill, parsley) - adds freshness and nutrients.
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Tomatoes - adds antioxidants and moisture to dishes.

How to Consume

Serving size
150g, approximately 1 medium fillet
Frequency
2-3 times per week
  • •Steam to retain nutrients and flavor.
  • •Pair with fresh vegetables for a balanced meal.
  • •Season lightly to enhance natural taste.
  • •Incorporate into soups for added protein.
  • •Use in salads for a nutritious topping.

Selection & Storage

How to choose:

  • ✓Look for bright, clear eyes indicating freshness.
  • ✓Choose fillets that are firm and elastic to touch.
  • ✓Check for a clean, ocean-like smell; avoid fish with strong odors.
  • ✓Select fish with moist, shiny skin and no discoloration.
Storage
Refrigerate at 0-4°C (32-39°F) and keep in a sealed container.
Shelf life
3-5 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with fish allergies should avoid cod.
  • ⚠️People with specific dietary restrictions may need to limit consumption.
  • ⚠️Excessive consumption may lead to mercury exposure.
  • ⚠️Avoid undercooked fish to reduce foodborne illness risk.

Frequently Asked Questions

How many calories does Fish, cod, steamed have?

Fish, cod, steamed contains approximately 87 calories per 100 grams, making it a low-calorie protein source ideal for weight management.

Is Fish, cod, steamed healthy?

Yes, Fish, cod, steamed is considered healthy due to its high protein content, low fat, and abundant vitamins and minerals, making it beneficial for muscle repair and heart health.

How should Fish, cod, steamed be stored?

Fish, cod, steamed should be stored in the refrigerator at temperatures between 0-4°C (32-39°F) and kept in a sealed container for optimal freshness. For longer storage, it can be frozen for up to 3 months.

What are the benefits of eating Fish, cod, steamed?

Eating Fish, cod, steamed can provide numerous health benefits including high protein for muscle maintenance, low calories for weight management, and essential nutrients like Vitamin B12 for nerve health.

How much Fish, cod, steamed can I eat per day?

It is recommended to consume Fish, cod, steamed 2-3 times per week, with a typical serving size of about 150 grams.

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