Is Lemon Water Good for You? Verywell Fit’s content cod in parsley sauce jamie oliver for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog.

Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness.

We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Andrea Rice is an award-winning journalist and a freelance writer, editor, and fact-checker specializing in health and wellness. Cod is also a low- to moderate-mercury fish, meaning it’s safe to eat regularly. 8 to 12 ounces of low-mercury seafood per week. Breadings and seasonings may add carbohydrates to cod, but the fish itself contains no carbs. The fat in cod is minimal, at 0.

About half the fat in cod is the polyunsaturated variety—some of which comes from omega-3 fatty acids. Cod is an excellent source of protein, at 20 grams per 4-ounce fillet. Because of its low-fat content, cod is considered a very lean protein. The micronutrient rockstar of cod is its vitamin B12.

Depending on the size, one fillet can contain all or more of the recommended dietary allowance of 2. Research shows that a diet high in omega-3 fatty acids, especially from fish, can reduce the risk of heart disease. As a lean fish, cod isn’t as high in omega-3 fatty acids as some other, fattier fish—but every little bit helps. Because cod is a lean protein with no carbohydrates, it can fit well into a diabetes meal plan or other low-carb diets. It’s also an option for those on a Paleo, pescatarian, or gluten-free diet.

Many people have concerns about the mercury content in fish, which has been linked to neurological problems. In particular, pregnant and lactating people are often advised to limit mercury in their diets. Replacing meat with fish reduces calories and saturated fat, which may lead to weight loss. Cod is high in vitamin B12, which the body requires to form red blood cells and synthesize DNA. People with certain health conditions, such as pernicious anemia and bowel disorders, may have a vitamin B12 deficiency. Fish—including cod—are among the top eight food allergens, so an allergy to cod is certainly possible.

But unlike many other food allergies, which appear in childhood, a fish allergy may not present until adulthood. If you’ve noticed symptoms such as hives, runny nose, nausea, indigestion, or difficulty breathing after eating cod, consult your doctor about the possibility of a fish allergy. Cod is safe for most people, but those at high risk of foodborne illness, like the elderly and those who are pregnant, may need to avoid raw cod. Talk to your doctor if you have concerns about which fish you can eat. Frozen cod may be treated with a salt solution during processing, which can add a significant amount of sodium. Two primary varieties of cod exist: Atlantic cod and Pacific cod.