A serving of 8 ounces of boneless broiled cod fish contains about 277 calories. This calorie count contributes to the Daily Value (DV) percentage for a balanced diet. Understanding this nutritional information aids in effective dietary planning and healthy choices.
Broiled cod fish is packed with essential vitamins and minerals. Notable nutrients include vitamin B12, which supports nerve health, and selenium, an antioxidant that helps protect cells from damage. Omega-3 fatty acids in cod contribute to heart health and reduce inflammation.
The health benefits of eating broiled cod extend beyond nutrition. Regular consumption can support weight management and improve overall physical wellbeing. It serves as a healthy alternative to fried fish, offering flavor without excessive calories or unhealthy fats.
Incorporating broiled cod into your diet can enhance both health and flavor. Understanding its nutritional profile can help you make informed choices. Next, we will explore various methods to prepare broiled cod to maximize its nutritional benefits.
How Many Calories Are in Broiled Cod Fish?
Broiled cod fish contains approximately 90 to 105 calories per 3-ounce serving. The calorie count can vary based on factors such as cooking method and added ingredients but generally remains within this range.
Broiled cod is a low-calorie, high-protein food. It typically contains about 20 grams of protein and less than 2 grams of fat in a 3-ounce portion. This makes it a suitable choice for those looking to maintain or lose weight while ensuring adequate protein intake. The fish is also low in carbohydrates, which can be beneficial for low-carb diets.
For example, if you enjoy a 3-ounce serving of broiled cod served with a side of steamed vegetables, your total meal may contribute around 150 to 200 calories. In contrast, if the cod is prepared with oil or butter, the calorie count may increase significantly, potentially reaching 200 or more calories per serving.
Additional factors that can influence the calorie content include the type of seasoning used and methods of preparation. For instance, marinades containing sugar or high-calorie sauces can increase the calorie count. Cooking methods such as frying or baking with added fats also result in higher calorie content compared to simple broiling.
In summary, broiled cod fish typically contains 90 to 105 calories per 3-ounce serving, making it a nutritious option for various diets. Factors like preparation and added ingredients can alter the calorie count. Exploring different cooking methods and accompaniments can provide a range of options while maintaining a focus on health.
What Is the Caloric Breakdown of Broiled Cod Fish?
Broiled cod fish is a popular seafood dish that provides essential nutrients while being relatively low in calories. A three-ounce serving of broiled cod typically contains approximately 70-90 calories. This variation depends on the specific cooking method and any added ingredients.
According to the U.S. Department of Agriculture, cod is a lean source of protein. It is rich in omega-3 fatty acids and provides vitamins B6 and B12, which contribute to overall health. Cod’s low fat content makes it a favorable option for those seeking heart-healthy meals.
The caloric breakdown of broiled cod includes a significant portion from protein, which amounts to about 20 grams per three-ounce serving. This provides roughly 80 calories from protein alone. The fish contains minimal carbohydrates and fat, making it an ideal choice for low-calorie diets.
The Academy of Nutrition and Dietetics indicates that broiled cod is beneficial for fish observance diets. It offers a nutrient-dense profile, encouraging fish consumption for improved health outcomes, such as reduced risks of cardiovascular diseases.
Statistics show that fish intake is associated with lower mortality rates. A study in the American Journal of Clinical Nutrition indicates that regular fish consumption can reduce the risk of heart disease by 36%. This motivates health organizations to recommend consuming fish at least twice a week.
Broiled cod contributes positively to health initiatives, providing cardiovascular benefits through its omega-3 content. This impacts individual health and supports overall public health goals, reducing healthcare costs associated with diet-related diseases.
Health organizations advocate incorporating fish like cod into diets for its nutritional benefits. Sustainable fishing practices are also recommended to ensure environmental balance while supporting local economies.
To further promote the benefits of broiled cod, strategies include increasing public awareness about seafood’s health advantages and developing sustainable fishing technologies. These practices promote long-term sustainability and health benefits.
In conclusion, broiled cod fish serves as a low-calorie, nutrient-dense option, aligning with health recommendations and sustainable practices.
How Does Cooking Method Affect the Calories in Cod Fish?
Cooking method affects the calories in cod fish significantly. Different methods such as baking, frying, grilling, or broiling can change the calorie content.
When cod fish is baked or broiled, it generally retains low calories. These methods use minimal added fats. On the other hand, frying cod fish usually increases the calorie count. Frying adds oil, which contributes additional calories.
The preparation method also impacts how many nutrients remain. For example, steaming preserves more nutrients compared to frying.
In summary, cooking methods determine the amount of fat and calories in cod fish. Choosing healthier cooking techniques helps maintain lower calorie counts.
How Does the Portion Size Impact the Caloric Content of Broiled Cod Fish?
The portion size impacts the caloric content of broiled cod fish directly. Larger portions contain more calories, while smaller portions provide fewer calories. When you increase the portion size, you increase the amount of fish consumed. Cod fish has about 70 to 90 calories per 3-ounce serving when broiled.
If you double this portion to 6 ounces, you generally consume about 140 to 180 calories. This relationship between portion size and calories is crucial for meal planning. By understanding this link, individuals can better manage their caloric intake based on their dietary needs.
In summary, larger portions of broiled cod fish yield higher caloric content, while smaller portions lower the calorie count. Adjusting portion sizes allows for control over total calorie consumption.
What Are the Nutrition Facts of Broiled Cod Fish?
Broiled cod fish is a nutritious seafood option. It provides essential nutrients, is low in fat, and is an excellent source of protein.
- Nutritional Composition of Broiled Cod Fish
- Health Benefits
- Cooking Method Impact
- Dietary Considerations
- Sustainability and Environmental Impact
The following sections elaborate on each of these points.
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Nutritional Composition of Broiled Cod Fish:
The nutritional composition of broiled cod fish includes low calories and high protein content. A typical serving of 3 ounces typically contains about 70-90 calories and 15-20 grams of protein. Cod is also rich in vitamins like vitamin B12 and minerals like phosphorus and selenium, which contribute to overall health. -
Health Benefits:
Broiled cod fish offers several health benefits. It is low in fat and contains omega-3 fatty acids, which promote heart health. Regular consumption of cod can aid in muscle growth and repair due to its high protein level. Additionally, the presence of essential vitamins supports brain function and metabolism. -
Cooking Method Impact:
The cooking method impacts the nutritional profile. Broiling cod preserves its nutrients better than frying, which can add unhealthy fats. Broiling also enhances flavor without the need for excessive oil. This method is considered one of the healthiest ways to prepare fish, retaining moisture while allowing fat to drip away. -
Dietary Considerations:
Broiled cod fish is suitable for various dietary preferences. It is gluten-free and can be incorporated into low-carb and high-protein diets. However, individuals with seafood allergies should avoid it. Moreover, those concerned about mercury levels in fish can feel safe consuming cod, as it has lower mercury content compared to larger fish species. -
Sustainability and Environmental Impact:
Sustainability of cod fishing practices plays a crucial role in environmental conservation. Overfishing has been a concern for cod populations. Choosing sustainably sourced cod can mitigate the negative environmental impact. Organizations like the Marine Stewardship Council (MSC) certify fisheries that adhere to sustainable practices.
In conclusion, broiled cod fish stands out as a nutritious and versatile choice, contributing positively to health while warranting consideration of sustainable practices.
What Essential Nutrients Are Found in Broiled Cod Fish?
Broiled cod fish contains essential nutrients that support overall health. These nutrients include high-quality protein, omega-3 fatty acids, vitamins, and minerals.
- High-quality protein
- Omega-3 fatty acids
- Vitamin B12
- Vitamin D
- Selenium
- Phosphorus
Broiled cod fish is rich in various nutrients that contribute to a balanced diet. Understanding these nutrients can help individuals make informed dietary choices.
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High-quality protein:
High-quality protein in broiled cod fish helps build and repair tissues. It provides essential amino acids needed for muscle maintenance and overall body function. According to the USDA, a 3-ounce serving of cooked cod contains approximately 20 grams of protein, which is crucial for maintaining muscle mass. -
Omega-3 fatty acids:
Omega-3 fatty acids in broiled cod fish promote heart health. They reduce inflammation and lower the risk of cardiovascular diseases. Research published in the Journal of the American Heart Association (2017) highlights that regular consumption of omega-3 fatty acids can lower triglyceride levels and improve HDL cholesterol, the “good” cholesterol. -
Vitamin B12:
Vitamin B12 in broiled cod fish supports nerve function and red blood cell formation. It is essential for DNA synthesis and proper brain health. The National Institutes of Health states that cod is an excellent source of vitamin B12, providing more than 100% of the recommended daily value in a single serving. -
Vitamin D:
Vitamin D in broiled cod fish enhances calcium absorption for bone health. It also supports immune function. The NIH indicates that fatty fish like cod contribute to daily vitamin D intake, making it important for individuals who may not get enough sunlight. -
Selenium:
Selenium in broiled cod fish acts as an antioxidant, protecting the body’s cells from damage. It plays a role in thyroid function and immune response. A study in the journal Nutrients (2017) found that selenium levels in the body can influence various health outcomes, including the risk of chronic diseases. -
Phosphorus:
Phosphorus in broiled cod fish contributes to strong bones and teeth. It is involved in energy production and cellular function. The USDA notes that phosphorus works in conjunction with calcium to maintain bone health, highlighting its importance in a balanced diet.
How Do the Nutrition Facts of Broiled Cod Fish Compare to Other Types of Fish?
Broiled cod fish is low in calories and high in protein, making it nutritious compared to many other types of fish. Its nutritional profile includes modest amounts of fats, vitamins, and minerals, which contribute to its health benefits.
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Calories: Broiled cod fish contains about 90 calories per 3-ounce serving. This is lower than fish like salmon, which contains approximately 180 calories for the same serving size (USDA National Nutrient Database, 2021).
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Protein Content: Cod is rich in protein, providing about 20 grams per 3-ounce serving. This is similar to tilapia but less than some fatty fish, such as tuna, which can provide around 25 grams (FDL Health & Nutrition Review, 2020).
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Fat Content: Cod is low in fat, containing about 1 gram per serving, with less than 0.5 grams of saturated fat. In contrast, salmon has about 10 grams of total fat, including higher levels of omega-3 fatty acids, which promote heart health (American Heart Association, 2022).
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Vitamins and Minerals: Cod is a source of several key nutrients, offering about 10% of the daily value for vitamin B12 and selenium. Salmon also provides these nutrients but has additional benefits from vitamin D (National Institutes of Health, 2020).
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Sodium: Broiled cod typically has a low sodium content, approximately 60 milligrams per serving when cooked without added salt. Some varieties of processed fish can contain much higher sodium levels, which can impact cardiovascular health (American Heart Association, 2021).
Overall, broiled cod fish is a healthy option for individuals seeking a low-calorie, high-protein food, while its low fat content differentiates it from more oily fish like salmon and mackerel.
What Vitamins and Minerals Are Abundant in Broiled Cod Fish?
Broiled cod fish is rich in essential vitamins and minerals. It primarily contains vitamin B12, selenium, phosphorus, and omega-3 fatty acids.
- Vitamin B12
- Selenium
- Phosphorus
- Omega-3 fatty acids
Broiled cod fish provides critical nutrients that support various bodily functions and promote overall health.
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Vitamin B12: Vitamin B12 supports the production of red blood cells and DNA synthesis. It also contributes to nervous system health. A 3-ounce serving of broiled cod provides about 2.4 micrograms of vitamin B12, which meets the daily recommended intake for adults, as noted by the National Institutes of Health (NIH).
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Selenium: Selenium acts as an antioxidant and helps protect cells from damage. It also plays a significant role in thyroid function. Cod offers about 66 micrograms of selenium per 3-ounce serving, which exceeds the daily recommended intake of 55 micrograms for adults per the NIH.
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Phosphorus: Phosphorus is crucial for bone health and energy production, contributing to DNA and RNA formation. A serving of broiled cod contains approximately 220 milligrams of phosphorus, meeting about 31% of the daily value based on a 2,000-calorie diet.
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Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties and benefits for heart health. While cod is not as high in omega-3s as fatty fish like salmon, it still provides a notable amount. A 3-ounce serving contains about 0.2 grams of omega-3 fatty acids, according to the USDA FoodData Central.
These nutrients collectively contribute to various health benefits, including improved heart health, enhanced cognitive function, and supportive immune responses, making broiled cod a practical addition to a balanced diet.
What Are the Health Benefits of Eating Broiled Cod Fish?
Broiled cod fish offers numerous health benefits. It is low in calories and high in protein, making it a healthy choice for various diets.
- Low in calories
- High in protein
- Rich in omega-3 fatty acids
- Good source of vitamins and minerals
- May support heart health
- Promotes weight management
- Supports brain function
The benefits of eating broiled cod fish can be significant, particularly regarding its nutritional content and overall health impact.
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Low in Calories: Broiled cod fish is low in calories, making it suitable for calorie-conscious diets. A 3-ounce serving contains about 90 calories, allowing individuals to enjoy a flavorful meal without excessive caloric intake. This quality helps maintain or lose weight effectively without sacrificing nutritional value.
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High in Protein: Broiled cod fish is an excellent source of high-quality protein. A 3-ounce serving provides approximately 20 grams of protein. Protein is essential for muscle repair, growth, and overall body function. It also contributes to satiety, helping to control hunger.
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Rich in Omega-3 Fatty Acids: Broiled cod fish contains omega-3 fatty acids, which are beneficial to health. These essential fats support heart health by reducing triglycerides and lowering blood pressure. According to a study by Mozaffarian and Wu (2011), omega-3 fatty acids help reduce the risk of cardiovascular disease.
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Good Source of Vitamins and Minerals: Broiled cod fish offers various vitamins and minerals, including vitamin B12, phosphorus, and selenium. Vitamin B12 is crucial for energy production and red blood cell formation, while phosphorus is vital for bone health. Selenium acts as an antioxidant, contributing to overall health (USDA, 2020).
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May Support Heart Health: Regular consumption of fish, including cod, may support heart health. Omega-3 fatty acids can lower inflammation and improve blood vessel function (AHA, 2017). A diet rich in fish is associated with a lower risk of heart disease.
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Promotes Weight Management: Eating broiled cod fish may assist in weight management. Its high protein content promotes fullness, reducing the likelihood of overeating. It also offers a low-calorie option that fills the plate without excessive calories, supporting healthy eating behaviors.
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Supports Brain Function: The omega-3 fatty acids in cod fish may support brain health. Nutritional studies indicate that these fatty acids are linked to improved cognitive function and a lower risk of Alzheimer’s disease (Nussbaum, 2018). Including cod in the diet can be beneficial for maintaining cognitive health as one ages.
Including broiled cod fish in a balanced diet can provide various health benefits. Its nutritional profile contributes to overall wellness, making it an ideal choice for many individuals.
How Can Broiled Cod Fish Support Heart Health?
Broiled cod fish supports heart health primarily through its high omega-3 fatty acid content, low saturated fat levels, and rich vitamin D supply.
Omega-3 fatty acids: Cod fish contains omega-3 fatty acids, which are essential fats linked to improved heart health. A study by Mozaffarian et al. (2011) in the Journal of the American College of Cardiology highlighted that omega-3 consumption can significantly reduce the risk of heart disease and lower triglyceride levels.
Low saturated fat: Cod fish is low in saturated fat. High saturated fat intake is associated with increased cholesterol levels, which can lead to heart disease. The American Heart Association recommends limiting saturated fat to less than 10% of total daily calories for optimal heart health.
Vitamin D content: Cod fish is a good source of vitamin D. This vitamin plays a role in reducing inflammation and may lower the risk of heart disease. Research published by Wang et al. (2010) in the Journal of Clinical Endocrinology & Metabolism found that adequate levels of vitamin D are correlated with better cardiovascular health.
Protein source: Cod fish is also a lean protein source. Protein is necessary for repairing tissues and maintaining muscle mass, which can support overall body health, including heart health. The Dietary Guidelines for Americans recommend incorporating lean protein sources into meals for heart health benefits.
In summary, the combination of omega-3 fatty acids, low saturated fat, the presence of vitamin D, and being a lean protein source makes broiled cod fish a valuable addition to a heart-healthy diet.
What Role Does Broiled Cod Fish Play in Weight Management?
Broiled cod fish plays a supportive role in weight management by providing a low-calorie, high-protein option that can help individuals feel full while consuming fewer calories.
- Low-Calorie Content
- High Protein Amount
- Nutrient-Dense Food
- Omega-3 Fatty Acids
- Versatile Meal Option
Broiled cod fish supports weight management through these key attributes, offering several health benefits.
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Low-Calorie Content:
Low-calorie content refers to the few calories in broiled cod fish. A 3-ounce serving contains roughly 70 to 90 calories, depending on preparation. This characteristic makes it suitable for those on calorie-restricted diets. Individuals can incorporate it into meals without exceeding daily caloric limits. -
High Protein Amount:
High protein content means that cod fish contains a significant amount of protein. A 3-ounce serving provides about 20 grams of protein, which is essential for muscle maintenance and repair. Proteins promote satiety, helping control hunger and reduce overall calorie intake during the day. -
Nutrient-Dense Food:
Nutrient-dense food refers to foods packed with vitamins and minerals compared to their calorie count. Broiled cod fish is a source of vitamins B6 and B12, selenium, and phosphorus. These nutrients support metabolism and immune function, contributing to overall health, essential for people managing their weight. -
Omega-3 Fatty Acids:
Omega-3 fatty acids are beneficial fats found in seafood. While cod fish is lower in fat compared to other fish, it still contains omega-3s, which are known to reduce inflammation. Studies suggest that omega-3s may improve body composition and aid in weight management by promoting fat loss (Parker et al., 2015). -
Versatile Meal Option:
Versatile meal option means that broiled cod fish can be easily prepared in various ways. It works in salads, tacos, or as a main dish, allowing individuals to maintain variety in their diet. Variety can help prevent dietary boredom, which may support sustained weight management efforts.
By considering these aspects of broiled cod fish, individuals can understand its role more effectively in weight management strategies.
How Does Consuming Broiled Cod Fish Contribute to Overall Nutrition?
Consuming broiled cod fish contributes significantly to overall nutrition. Cod is low in calories and rich in protein, which supports muscle health. A serving of broiled cod typically provides essential nutrients like omega-3 fatty acids, which benefit heart health. Additionally, cod contains important vitamins and minerals, such as Vitamin B12 and selenium, which support energy levels and immune function. The low fat content and high protein make it suitable for weight management. Furthermore, the preparation method—broiling—preserves its nutrients while minimizing the addition of unhealthy fats. In summary, broiled cod fish offers a nutritious option that promotes various aspects of health.
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