Cod fish nutritional composition
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Cod Fish Proximate Nutritional Composition
Cod fish is recognized for its high protein content and low fat, making it a lean fish option. Studies show that cod typically contains about 13.3% protein, with lower fat content compared to other fish species, classifying it as a low-fat fish (less than 4% fat) 110. The carbohydrate content in cod is also notable, with values around 60.8% in some dried stockfish samples, though this can vary depending on processing and preparation methods . Moisture and ash content in cod are generally consistent, with moisture around 5% and ash about 22.4% in fishmeal produced from cod by-products .
Amino Acid Profile and Protein Quality in Cod
Cod provides all essential amino acids, making it a complete protein source. Glutamate and aspartate are the most abundant amino acids in cod, with glutamate levels reaching up to 15.2 g/100 g of protein and aspartate around 12.2 g/100 g of protein . This high-quality protein profile supports cod’s reputation as a nutritious food suitable for dietary needs 510.
Fatty Acid Composition and Health Benefits
Cod is rich in beneficial fatty acids, including both saturated and unsaturated types. The most prominent fatty acid in cod is hexadecanoic acid (palmitic acid), with levels around 21.8 µg/ml in some samples . Cod also contains important omega-3 fatty acids, such as EPA and DHA, which are known for their cardiovascular and cognitive health benefits. The combined EPA and DHA content in dried salted cod can reach up to 302.3 mg/100 g, with Pacific cod generally having slightly higher levels than Atlantic cod . Cod’s low omega-6/omega-3 ratio (as low as 0.08 in raw cod) further enhances its nutritional value .
Micronutrients and Bioactive Compounds in Cod
Cod is a good source of micronutrients, including iodine, which supports thyroid function, and α-tocopherol (vitamin E), with Pacific cod containing higher levels than Atlantic cod (8.04 vs. 4.94 µg/g) 310. Cod also contains trace elements that help normalize metabolism in the human body . Additionally, fishmeal made from cod by-products contains bioactive peptides with potential health benefits, such as inhibiting angiotensin-converting enzyme (ACE) activity .
Effects of Processing and Cooking on Cod’s Nutritional Value
Processing and cooking methods can influence cod’s nutritional composition. For example, pan-frying cod increases its fat content and energy value, especially when using oils like extra virgin olive oil or sunflower oil. The omega-6/omega-3 ratio also increases after frying, but the amount of EPA and DHA may slightly increase or remain stable . Roasting cod with certain herbs, such as Chinese chive and Mongolian leek, can help preserve protein and unsaturated fatty acids, resulting in higher levels of essential amino acids and polyunsaturated fatty acids . Frozen storage can lead to some protein and lipid degradation, with the loin portion of cod retaining higher nutritional value and storage stability compared to the tail .
Comparison with Plant-Based and Other Fish Products
Cod-based products generally have higher protein and lower fat content compared to plant-based fish analogs, which often have more variability in nutritional quality and higher salt content . Cod’s complete amino acid profile and lower caloric value make it a more suitable option for dietary nutrition compared to some plant-based or other animal protein sources .
Conclusion
Cod fish is a lean, high-protein food with a complete amino acid profile, beneficial fatty acids (notably omega-3s), and important micronutrients like iodine and vitamin E. Its nutritional value can be influenced by processing and cooking methods, but it remains a healthy choice for those seeking a nutrient-dense, low-fat protein source 1357910.
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