Cod is one of the leanest protein sources. 14.2 g protein, 0.2 g fat per 100 g. Whole fish 100 g/day cuts CVD mortality SRR 0.75 (Jayedi & Shab-Bidar, Adv Nutr 2020). A 150 g cod fillet runs roughly 92 kcal — the lowest-kcal protein in the fish shelf.
How should I track Cod, Pacific or Alaskan, frozen, wild caught?
Cod, Pacific or Alaskan, frozen, wild caught is high in vitamin d. For the most accurate tracking of Cod, Pacific or Alaskan, frozen, wild caught, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.