Cod liver oil provides 902 kcal per 100 g and is naturally high in vitamin D (250 mcg per 100 g). A 5 ml serving delivers 45 kcal. The vitamin D content makes it particularly relevant during winter months when sun exposure is limited.
How should I track Cod liver oil?
Cod liver oil is high in vitamin d. Supplement tracking comes down to two things: measuring the supplement itself and logging everything around it. For powders like Cod liver oil, a kitchen scale beats a scoop — scoops typically deliver 10–20% more than the stated serving (Almiron-Roig et al., Appetite 2013, found portion errors of 50–200% for dense foods). For capsules and tablets, count-based tracking is simpler but still matters at multiple daily doses. The real tracking trap is what you mix supplements with — milk, fruit, or nut butter can turn a 30-calorie serving into a 400-calorie shake. Log each ingredient separately for an accurate total.