Nutritional components of squid
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Cod fish is a nutritious and lean source of protein, with 59 grams of edible portion per 100 grams. It contains 90 calories per 100 grams, making it an excellent choice for those looking to maintain a healthy diet. This fish is particularly rich in protein, providing 20.8 grams per 100 grams, which supports muscle growth and overall body function.
In terms of vitamins, cod fish contains small amounts of B1 (thiamine), B2 (riboflavin), and B5 (niacin), contributing to energy metabolism and nervous system health. It also provides vitamin C, though in minimal quantities, and vitamin E, which acts as an antioxidant. Additionally, it contains vitamin A in the form of retinol equivalents, supporting vision and immune function.
Minerals found in cod fish include calcium, magnesium, iron, zinc, copper, and selenium. These nutrients are essential for bone health, nerve function, oxygen transport, immune support, and antioxidant protection. The fish also has a moderate amount of potassium, which helps regulate fluid balance and blood pressure, and phosphorus, which plays a key role in bone and teeth health.
With only 0.7 grams of fat per 100 grams, cod fish is low in fat and cholesterol, containing just 48 mg of cholesterol. It is also free from carbohydrates and dietary fiber, making it a great option for low-carb or high-protein diets. Its low sodium content, at 130 mg per 100 grams, makes it a heart-friendly choice as well.
Overall, cod fish is a nutrient-dense food that offers a wide range of essential vitamins and minerals while being low in calories and fat. Whether grilled, baked, or steamed, it’s a versatile and healthy addition to any meal.