Cod is one of the leanest protein sources. 15.3 g protein, 0.4 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 104 kcal — the lowest-kcal protein in the fish shelf.
How should I track Cod, Pacific, raw (may have been previously frozen)?
Cod, Pacific, raw (may have been previously frozen) is a good source of protein. For the most accurate tracking of Cod, Pacific, raw (may have been previously frozen), 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.