Alaskan cod is one of the healthiest fish you can eat. It delivers 23 grams of protein per 100-gram serving with less than 1 gram of fat and only 105 calories, making it an exceptionally lean source of animal protein. It’s also rich in key micronutrients and low in mercury, checking most of the boxes people look for in a healthy seafood choice.
Protein and Calorie Profile
The standout feature of Alaskan cod is its protein-to-calorie ratio. At 23 grams of protein and 105 calories per 100 grams, you’re getting a dense hit of protein without much else tagging along. Total fat sits at just 0.86 grams, with virtually zero saturated fat. For context, a chicken breast has a similar protein density but typically carries more fat, and red meat carries significantly more.
That leanness makes cod especially useful if you’re watching calories or trying to increase protein intake without adding fat. A study comparing the effects of fish, chicken, and beef protein on fullness found that participants reported significantly greater satiety after eating the fish meal. The researchers linked this to slower digestion: amino acids from fish took longer to peak in the bloodstream, which appears to keep hunger at bay longer. If you’re using protein to manage appetite, cod is a strong pick.
Key Vitamins and Minerals
Beyond protein, Alaskan cod punches above its weight in two nutrients many people fall short on. A single 3-ounce cooked serving provides over 30% of the daily recommended intake for vitamin B12, which your body needs to make red blood cells and maintain nerve function. The same serving delivers 40% or more of your daily selenium, a mineral that supports thyroid function and acts as an antioxidant.
Cod also supplies phosphorus and potassium, both important for bone health and muscle function. These aren’t nutrients most people think about when choosing fish, but they add up, especially if you eat cod a couple of times per week.
Omega-3 Content Is Modest
If you’re eating fish specifically for omega-3 fatty acids, Alaskan cod is not your best option. A 3-ounce serving contains less than 200 milligrams of EPA and DHA combined. That’s well below fattier fish like salmon (which can deliver over 1,500 milligrams per serving) or sardines and mackerel. Cod is a lean white fish, and omega-3s are stored in fat, so the math simply doesn’t work in its favor here.
That said, some omega-3s are better than none, and cod still contributes to your weekly intake. If you rotate cod with fattier fish throughout the week, you can get the best of both worlds: the lean protein from cod and the anti-inflammatory fats from salmon or similar species.
Anti-Inflammatory Benefits
Even with its modest omega-3 content, cod protein itself appears to have measurable effects on inflammation. A clinical study in men and women with insulin resistance found that a diet built around cod protein significantly lowered C-reactive protein, a blood marker doctors use to assess chronic inflammation. Participants eating other protein sources saw no improvement, and in some cases their inflammation markers trended upward.
Chronic low-grade inflammation is tied to insulin resistance, type 2 diabetes, and cardiovascular disease. The fact that cod protein alone (not just fish oil) can influence these markers suggests benefits beyond what the basic nutrition label reveals.
Mercury Levels Are Low
Mercury is the main safety concern people have with fish, and Alaskan cod scores well here. Pacific cod from Alaskan waters averages about 0.17 parts per million of mercury in its muscle tissue. That’s well below the FDA’s action level of 1.0 ppm and places cod in the “best choices” category for seafood consumption. You can safely eat two to three servings per week without concern, including during pregnancy, when mercury intake matters most.
Larger, longer-lived predatory fish like swordfish, shark, and king mackerel accumulate far more mercury because they eat smaller fish throughout their lives. Cod is relatively small and lower on the food chain, which keeps its mercury burden minimal.
Pacific Cod vs. Atlantic Cod
Alaskan cod is Pacific cod (Gadus macrocephalus), and it’s nutritionally very similar to its Atlantic cousin (Gadus morhua). The differences are minor: Atlantic cod has slightly more protein per serving (about 19.4 grams vs. 16.9 grams in a standard fillet), while Pacific cod is marginally leaner at 0.45 grams of fat compared to 0.73 grams. Both have negligible saturated fat.
In practical terms, you won’t notice a meaningful nutritional difference between the two. The choice often comes down to availability, price, and where the fish was sourced. Pacific cod from Alaska is generally well-managed by federal fisheries, though its Marine Stewardship Council certification status has shifted in recent years, with some fisheries moving to updated assessment programs.
Best Ways to Keep It Healthy
Cod’s nutritional advantages disappear quickly with the wrong preparation. Battered and deep-fried cod (think fish and chips) can triple the calorie count and add 15 or more grams of fat per serving. The fish itself isn’t the problem; it’s the cooking method.
Baking, broiling, grilling, or poaching cod preserves its lean profile. Cod has a mild, slightly sweet flavor that takes well to simple seasoning: olive oil, lemon, garlic, and herbs are enough. Its firm texture holds up on the grill better than more delicate white fish, and it flakes cleanly when done, making it easy to add to grain bowls, tacos, or salads.
Because cod is so lean, it can dry out if overcooked. Aim for an internal temperature of 145°F and pull it from heat promptly. A good rule of thumb is about 10 minutes of cooking time per inch of thickness.