Cod, raw
Checked by us One serving: 125 g · 103 kcal
Protein, plus omega-3: EPA + DHA and selenium. Rich in 3 more nutrients: see Good for.
Worth knowing: dioxins and dioxin-like PCBs and parasites in raw fish.
Good for
How we counted this
What one serving (125 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
22.3 g in one serving: 40% of the 56 g a day men need, 48% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
230 mg in one serving: 92% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
41.4 µg in one serving: 75% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
1.14 µg in one serving: 48% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
6.72 mg in one serving: 42% of the 16 mg a day men need, 48% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.31 mg in one serving: 24% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
16 more nutrients below “a lot”
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
516 mg in one serving: 15% of the 3,400 mg a day men need, 20% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Some
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
81.5 mg in one serving: 15% of the 550 mg a day men need, 19% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Some
Magnesium
Your muscles and nerves need it to work.
Learn more
40 mg in one serving: 10% of the 400 mg a day men need, 13% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.1 mg in one serving: 8% of the 1.2 mg a day men need, 9% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
1.13 µg in one serving: 8% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.08 mg in one serving: 6% of the 1.3 mg a day men need, 7% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.8 mg in one serving: 5% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.56 mg in one serving: 5% of the 11 mg a day men need, 7% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.48 mg in one serving: 6% of the 8 mg a day men need, 3% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
8.75 µg in one serving: 2% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
20 mg in one serving: 2% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
15 µg in one serving: 2% of the 900 µg a day men need, 2% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
1.25 mg in one serving: 1% of the 90 mg a day men need, 2% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0.13 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
1.25 mg in one serving: under 1% of the 1,600 mg a day men need, under 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
How to handle it
Flagged for handling, for fish eaten raw: EFSA (2010) advises freezing or cooking fish that is eaten raw; cooked cod is not the route. Atlantic cod is a known host of Anisakis and Pseudoterranova (not sourced here), and no cod-specific nematode prevalence was searched. Health Canada's cooking rule for fish is 70 °C.
Watch out
How we counted this
Dioxins and dioxin-like PCBs
Worth knowingFlagged: EFSA's 2026 tolerable weekly intake for dioxins and PCBs is 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, but the survey is on the WHO2005 basis, so no grams figure is given until it is recomputed. The CFIA survey (2014-2019, raw cod, 18 samples, mean fat 5.1%) gives a lower-bound mean of 0.00505 pg WHO 2005 toxic equivalents/g (median 0.0045, max 0.0219) and an upper-bound mean of 0.07985 (median 0.0622, max 0.1455). Cod is a lean fish; oily fish such as salmon (0.51) are much higher.
Checked for histamine: fine at normal amounts.
Histamine
Nothing to watchWe have no measurement of this in this food, so there is no gram figure.
Learn more
How we got this
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2011 no-effect level for histamine is 50 mg per person per meal. In a Polish retail study, 2 of 5 fresh cod samples were positive (1.8 and 3.2 mg/kg; the other 3 below the 1.3 mg/kg limit of detection) and 1 of 6 smoked cod at 4.3 mg/kg. At the highest fresh value, 3.2 mg/kg, about 15.6 kg of fish in one meal would be needed to reach it. Cod is a non-scombroid fish, and spoiled or badly stored fish would differ.
Worth knowing
No limit applies, so none is rated.
Sugar
0 g of sugar in a 125 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 1
Noted for context, or not measured in this food yet.
Shown as context, not rated: EFSA's 2024 reference point for inorganic arsenic is a benchmark dose lower limit (BMDL05) of 0.06 µg/kg body weight/day, and no safe limit is set. In Norwegian wild fish (Julshamn 2012, abstract only; not Canadian), all inorganic arsenic results in fillets of 7 species, including Northeast Arctic cod (923 fish), were below 0.006 mg/kg wet weight; the cod-only mean is not in the abstract. At that upper bound a 125 g serving would carry at most 0.75 µg, and at least 700 g a day would be needed to reach the limit (4.2 µg/day for 70 kg). This covers raw fillets only; the cooked row stays not rated because there is no cooked measurement.
Purines, which matter for gout, aren’t measured for this food yet.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 125 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More protein
Chicken breast, roasted38.8 g in 125 g (this food: 22.3 g) · but less omega-3: EPA + DHA and selenium
Pork chop, pan-fried34.5 g in 125 g (this food: 22.3 g) · but less omega-3: EPA + DHAWorth knowing: dioxins and dioxin-like PCBs · this food has it tooNeeds care in handling: see its page
More omega-3: EPA + DHA
Mackerel, cooked1,504 mg in 125 g (this food: 230 mg)Worth knowing: dioxins and dioxin-like PCBs · this food has it too
Sardines, canned in oil1,228 mg in 125 g (this food: 230 mg)Worth knowing: dioxins and dioxin-like PCBs · this food has it too
More selenium
Light tuna, canned in water84.8 µg in 125 g (this food: 41.4 µg)Worth knowing: dioxins and dioxin-like PCBs · this food has it too
Tilapia, cooked68 µg in 125 g (this food: 41.4 µg) · but less omega-3: EPA + DHA
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other main-dish proteins we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Shrimp, cooked- More omega-3: EPA + DHA (345 mg vs 230 mg)
- More vitamin B12 (2.08 µg vs 1.14 µg)
- More selenium (61.9 µg vs 41.4 µg)
- Sardines, canned in oil
- More vitamin B12 (11.2 µg vs 1.14 µg)
- More omega-3: EPA + DHA (1,228 mg vs 230 mg)
- More calcium (478 mg vs 20 mg)
- Mackerel, cooked
- More vitamin B12 (23.8 µg vs 1.14 µg)
- More omega-3: EPA + DHA (1,504 mg vs 230 mg)
- More niacin (14.1 mg vs 6.72 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Light tuna, canned in water
- More vitamin B12 (3.21 µg vs 1.14 µg)
- More selenium (84.8 µg vs 41.4 µg)
- More niacin (17 mg vs 6.72 mg)
- Shrimp, cooked
- More omega-3: EPA + DHA (345 mg vs 230 mg)
- More vitamin B12 (2.08 µg vs 1.14 µg)
- More selenium (61.9 µg vs 41.4 µg)
2 foods out of the 20 other main-dish proteins we’ve checked and could compare give clearly more nutrients, protein and fibre per calorie.
Building muscle: more protein and more calories, per 100 g.
Bacon, pan-fried33.9 g protein · 468 kcal per 100 gWorth knowing: dioxins and dioxin-like PCBs · this food has it too- Chicken breast, roasted31 g protein · 165 kcal per 100 g
- Pork chop, pan-fried27.6 g protein · 238 kcal per 100 gWorth knowing: dioxins and dioxin-like PCBs · this food has it tooNeeds care in handling: see its page
Why some foods aren’t suggested
Left out: Farmed salmon, cooked (Histamine: go easy).
Left out: Mussels, cooked (Cadmium: limit it).
Left out: Chicken liver, simmered (Preformed vitamin A (retinol): limit it).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Cod, Atlantic, raw
How the serving was set: 125 g raw (Health Canada TRA item I.3)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Calcium | 16 mg | 20 mg | 19.51 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| 16 mg | 20 mg | 19.51 mg | copy of USDA · not used | Canadian Nutrient File 2026 #3194 | C | |
| Carbohydrate | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Choline | 65.2 mg | 81.5 mg | 79.51 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Energy | 82 kcal | 102.5 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0.184 g | 0.23 g | 0.22 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Fat | 0.67 g | 0.84 g | 0.82 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Cholesterol | 43 mg | 53.75 mg | 52.44 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Fatty acids, total saturated | 0.131 g | 0.16 g | 0.16 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Fibre | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Folate | 7 µg | 8.75 µg | 8.54 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Iron | 0.38 mg | 0.48 mg | 0.46 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Magnesium | 32 mg | 40 mg | 39.02 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Niacin (B3, niacin equivalents) | 5.38 mg | 6.72 mg | 6.56 mg | listed used | Canadian Nutrient File 2026 #3194 | C |
| Phosphorus | 203 mg | 253.75 mg | 247.56 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Potassium | 413 mg | 516.25 mg | 503.66 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Protein | 17.81 g | 22.26 g | 21.72 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Riboflavin (B2) | 0.065 mg | 0.08 mg | 0.08 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Selenium | 33.1 µg | 41.38 µg | 40.37 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Sodium | 54 mg | 67.5 mg | 65.85 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Sugars | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Thiamin (B1) | 0.076 mg | 0.1 mg | 0.09 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Vitamin A | 12 µg | 15 µg | 14.63 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Vitamin B12 | 0.91 µg | 1.14 µg | 1.11 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Vitamin B6 | 0.245 mg | 0.31 mg | 0.3 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Vitamin C | 1 mg | 1.25 mg | 1.22 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Vitamin D | 0.9 µg | 1.13 µg | 1.1 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Vitamin E | 0.64 mg | 0.8 mg | 0.78 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Vitamin K1 | 0.1 µg | 0.13 µg | 0.12 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Water | 81.22 g | 101.53 g | 99.05 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Zinc | 0.45 mg | 0.56 mg | 0.55 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Copper | 0.028 mg | 0.04 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Ash | 1.16 g | 1.45 g | 1.41 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Energy | 343 kj | 428.75 kj | 418.29 kj | listed used | US food database (USDA SR Legacy) #171955 | C |
| Vitamin A, IU | 40 iu | 50 iu | 48.78 iu | listed used | US food database (USDA SR Legacy) #171955 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Vitamin D (D2 + D3), International Units | 36 iu | 45 iu | 43.9 iu | listed used | US food database (USDA SR Legacy) #171955 | C |
| Vitamin D3 (cholecalciferol) | 0.9 µg | 1.13 µg | 1.1 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Tocopherol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Folate, food | 7 µg | 8.75 µg | 8.54 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Folate, DFE | 7 µg | 8.75 µg | 8.54 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Tryptophan | 0.199 g | 0.25 g | 0.24 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Threonine | 0.781 g | 0.98 g | 0.95 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Isoleucine | 0.821 g | 1.03 g | 1 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Leucine | 1.447 g | 1.81 g | 1.76 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Lysine | 1.635 g | 2.04 g | 1.99 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Methionine | 0.527 g | 0.66 g | 0.64 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Cystine | 0.191 g | 0.24 g | 0.23 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Phenylalanine | 0.695 g | 0.87 g | 0.85 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Tyrosine | 0.601 g | 0.75 g | 0.73 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Valine | 0.917 g | 1.15 g | 1.12 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Arginine | 1.066 g | 1.33 g | 1.3 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Histidine | 0.524 g | 0.66 g | 0.64 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Alanine | 1.077 g | 1.35 g | 1.31 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Aspartic acid | 1.823 g | 2.28 g | 2.22 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Glutamic acid | 2.658 g | 3.32 g | 3.24 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Glycine | 0.855 g | 1.07 g | 1.04 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Proline | 0.63 g | 0.79 g | 0.77 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Serine | 0.726 g | 0.91 g | 0.89 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| SFA 14:0 | 0.009 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| SFA 16:0 | 0.091 g | 0.11 g | 0.11 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| SFA 18:0 | 0.03 g | 0.04 g | 0.04 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| MUFA 18:1 | 0.061 g | 0.08 g | 0.07 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| PUFA 18:2 | 0.005 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| PUFA 18:3 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| PUFA 20:4 | 0.022 g | 0.03 g | 0.03 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| PUFA 22:6 n-3 (DHA) | 0.12 g | 0.15 g | 0.15 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| MUFA 16:1 | 0.016 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| PUFA 18:4 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| MUFA 20:1 | 0.015 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| PUFA 20:5 n-3 (EPA) | 0.064 g | 0.08 g | 0.08 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| MUFA 22:1 | 0.003 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| PUFA 22:5 n-3 (DPA) | 0.01 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Fatty acids, total monounsaturated | 0.094 g | 0.12 g | 0.11 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Fatty acids, total polyunsaturated | 0.231 g | 0.29 g | 0.28 g | listed used | US food database (USDA SR Legacy) #171955 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Manganese | 0.015 mg | 0.02 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Niacin (B3, preformed) | 2.063 mg | 2.58 mg | 2.52 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Pantothenic acid (B5) | 0.153 mg | 0.19 mg | 0.19 mg | listed used | US food database (USDA SR Legacy) #171955 | C |
| Retinol | 12 µg | 15 µg | 14.63 µg | listed used | US food database (USDA SR Legacy) #171955 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Dioxins and dioxin-like PCBs · Worth knowing · Flagged: EFSA's 2026 tolerable weekly intake for dioxins and PCBs is 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, but the survey is on the WHO2005 basis, so no grams figure is given until it is recomputed. The CFIA survey (2014-2019, raw cod, 18 samples, mean fat 5.1%) gives a lower-bound mean of 0.00505 pg WHO 2005 toxic equivalents/g (median 0.0045, max 0.0219) and an upper-bound mean of 0.07985 (median 0.0622, max 0.1455). Cod is a lean fish; oily fish such as salmon (0.51) are much higher. · CFIA dioxins survey (2014–2019) · A
- Histamine · Nothing to watch: under the limit · No cap: EFSA's 2011 no-effect level for histamine is 50 mg per person per meal. In a Polish retail study, 2 of 5 fresh cod samples were positive (1.8 and 3.2 mg/kg; the other 3 below the 1.3 mg/kg limit of detection) and 1 of 6 smoked cod at 4.3 mg/kg. At the highest fresh value, 3.2 mg/kg, about 15.6 kg of fish in one meal would be needed to reach it. Cod is a non-scombroid fish, and spoiled or badly stored fish would differ. · Pawulgruba 2014 · A
- Inorganic arsenic · Context · Shown as context, not rated: EFSA's 2024 reference point for inorganic arsenic is a benchmark dose lower limit (BMDL05) of 0.06 µg/kg body weight/day, and no safe limit is set. In Norwegian wild fish (Julshamn 2012, abstract only; not Canadian), all inorganic arsenic results in fillets of 7 species, including Northeast Arctic cod (923 fish), were below 0.006 mg/kg wet weight; the cod-only mean is not in the abstract. At that upper bound a 125 g serving would carry at most 0.75 µg, and at least 700 g a day would be needed to reach the limit (4.2 µg/day for 70 kg). This covers raw fillets only; the cooked row stays not rated because there is no cooked measurement. · PubMed 24786400 · B
- Parasites in raw fish · Worth knowing · Flagged for handling, for fish eaten raw: EFSA (2010) advises freezing or cooking fish that is eaten raw; cooked cod is not the route. Atlantic cod is a known host of Anisakis and Pseudoterranova (not sourced here), and no cod-specific nematode prevalence was searched. Health Canada's cooking rule for fish is 70 °C. · EFSA 2010 · B
- Safe cooking temperature · Worth knowing · Flagged for cooking: Health Canada's cooking chart gives 70 °C (158 °F) internal temperature for fish. · Health Canada, safe cooking temperatures · A
Sources
- CFIA, Food Safety Action Plan Targeted Survey: Dioxins and Dioxin-like Compounds in Selected Foods 2014-2019 (data and 2-page overview PDF; report page inspection.canada.ca)
cfia-dioxins-2014-2019· dataset · Open Government Licence – Canada 2.0 - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - EFSA, news story 'EFSA evaluates parasites in fish' on the BIOHAZ Panel scientific opinion on parasites in fishery products (published 14 April 2010)
efsa-2010-parasites-fish· page · EFSA website terms - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Safe cooking temperatures (published 2024-06-04; page details 2020-05-29)
hc-safe-cooking-temps· page · Government of Canada terms (Crown copyright; not OGL) - Pawul-Gruba M, Michalski M, Osek J. Determination of histamine in fresh and smoked fish commercially available in Poland. Bull Vet Inst Pulawy 2014;58(2):301-304. · doi:10.2478/bvip-2014-0046
pawulgruba2014· full text read · open access (De Gruyter Sciendo) - Julshamn K, Nilsen BM, Frantzen S, Valdersnes S, Maage A, Nedreaas K, Sloth JJ (2012). Total and inorganic arsenic in fish samples from Norwegian waters. Food Addit Contam Part B Surveill 5(4):229-35 · doi:10.1080/19393210.2012.698312 · PMID 24786400
pmid:24786400· abstract only · licence not recorded
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.