Cod fish nutritional value
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Cod Fish Nutritional Value: Protein, Amino Acids, and Fatty Acids
Cod fish is recognized for its high nutritional value, particularly due to its protein content, beneficial fatty acids, and essential amino acids. Studies show that cod provides a significant amount of high-quality protein, with values around 13.3% in dried stockfish and even higher in protein hydrolysates derived from cod by-products, which can reach up to 94.8 g/100 g in freeze-dried skin hydrolysates 29. Cod also contains all essential amino acids, making it a complete protein source suitable for dietary nutrition 28.
Fat Content and Fatty Acid Profile in Cod Fish
Cod is classified as a low-fat fish, typically containing no more than 4% fat, which makes it less caloric compared to many other protein sources 8. Despite its low fat content, cod is rich in beneficial fatty acids, including omega-3s such as EPA and DHA. The amount of EPA plus DHA in dried salted cod is substantial, with Pacific cod containing about 302.3 mg/100 g and Atlantic cod averaging 284.1 mg/100 g of edible portion 3. Cod also contains a variety of other fatty acids, including saturated, monounsaturated, and polyunsaturated types, contributing to its overall health benefits 12.
Health Indices and Nutritional Quality
Cod fish products have favorable atherogenicity and thrombogenicity indices, indicating a heart-healthy lipid profile 1. The omega-6 to omega-3 ratio in raw cod is very low (0.08), which is considered beneficial for cardiovascular health. However, cooking methods such as frying can increase this ratio, especially when using oils high in omega-6 fatty acids 7. Cod also contains micronutrients like iodine, which supports thyroid function, and trace elements that help regulate metabolism 8.
Bioavailability of Nutrients from Cod
The nutrients in cod are highly bioavailable. For example, calcium from cod bones is well absorbed in the human body, making cod bone a suitable natural calcium source for functional foods or supplements 10. Protein hydrolysates from cod by-products also show high biological value and are considered safe and effective for use in sports nutrition and dietary supplements 59.
Comparison with Plant-Based and Other Fish Products
Compared to plant-based fish analogs, cod generally offers higher protein quality and a more favorable nutrient profile, especially in terms of essential amino acids and lower salt content 6. Cod is also less caloric and more nutritionally complete than many plant-based or other non-fish protein dishes 8. Seasonal and species differences can affect the nutritional output of cod products, but overall, cod remains a highly nutritious choice among fish species 4.
Conclusion
Cod fish is a nutrient-dense food, offering high-quality protein, a complete amino acid profile, beneficial omega-3 fatty acids, and important minerals like calcium and iodine. Its low fat content and favorable health indices make it an excellent choice for a healthy diet. Cod by-products also provide valuable nutrients, supporting sustainability and expanding its nutritional benefits beyond fillets.
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