Deliciously good for you

Cod is loved the world over and is a healthy addition to any dinner plate. It's an incredibly lean choice, with a fat content typically lower than 3% and hardly any carbohydrates whatsoever. In fact, 96% of the calories in a portion of cod come from protein.

Cod from Norway provided the very first Norwegians with the nutrition they needed to survive through the cold winters, and now we share our tasty white fish with the world.

What makes norwegian cod so good?

The National Council for Nutrition's Report
Dietary composition can affect a number of important risk factors in the development of cardiovascular diseases, including cholesterol levels in the blood, blood pressure and the blood's ability to form blood clots. Bringing dietary content in line with the recommendations of the Directorate of Health can help further reduce occurrences of cardiovascular diseases.

The National Council for Nutrition's Report

“Developments in the Norwegian Diet 2010”

Nutrition facts

Nutrition value per 100 g of boneless cod

Energy 315 kJ
75 kcal
Protein 17 g
Fat
of which
- Saturated fat 0.7 g
- Monounsaturated fat 0.08 g
- Polyunsaturated fat 0.28 g
of which
- Omega 3 (n-3) 0.24 g
- Omega 6 (n-6) 0.02 g
 
Cholesterol 0 mg
 
 
 
Carbohydrates 0 g
Vitamins
Thiamine
C
Ribloflavin 0.04 mg
Niacin 4.6 g
B6 0.26 mg
Folate 12 μg
B12 0.8 μg
A 0 μg
D 1 μg
E 1 mg
Minerals
Calcium 16 mg
Phosphorus 190 mg
Iron 0.2 mg
Magnesium 28 mg
Potassium 355 mg
Zinc 0.4 mg
Selenium 27 μg

skrei

For just four months of the year, Norway’s cod migrates closer to the coastline to breed. Swimming for miles strengthens the cod’s muscles, creating our national delicacy - protein-rich Skrei.

Skrei is one of the leanest fish available, as the cod stores any excess fat in its liver instead of its muscles. Skrei is also a fantastic source of vitamins and minerals. Learn more about healthy and wholesome Skrei on its dedicated page.

Nutrition facts

Nutritional value of skrei Unit: g / 100g

Fat
(g / 100g)
Carbohydrates Carbs
(g / 100g)
Protein
(g / 100g)
Fillet / Slice 0.3 <0.1 18
Roe 1.7 0 24.3
Liver 60.3 0.7 6.2

The Heart loves cod

As is the case for many western countries, Norwegians have a relatively high risk of experiencing cardiovascular disease. In an attempt to boost heart health, the Norwegian Ministry of Health and Care Services, like WHO and FAO, recommend that we enjoy fish for a meal two to three times a week with total consumption of between 300 and 450 grams.

Feeding the world

Protein is an essential part of our daily diets, but in many parts of the world there is simply not enough of it. The world also has a rapidly growing population which by 2050 is expected to top nine billion. If you consider that one billion people currently have inadequate access to protein, the world will soon need to be producing twice as much to meet its needs.

By carefully managing our fish stocks, we can ensure that Norwegian cod remains a protein-rich food source for future generations.

Is cod safe?

Fish contains many of the nutrients that people need for a healthy and varied diet. However, as with so many other foods, it can also contain traces of environmental pollutants.

The Norwegian Scientific Committee for Food Safety recently carried out a comprehensive health assessment to weigh up the benefits of eating fish against the potential risks caused by environmental pollutants. The conclusion? The benefits far outweighed the risks and we should be eating far more fish than we do today. In fact, it's recommended that we enjoy fish for 2-3 meals per week.

Frequently asked questions

How do I know Norwegian cod is safe?

Norway's fish industry operates in accordance with EU food safety legislation. Our Food Safety Authority is responsible for checking food safety, recommending new measures and drawing up regulations. The Scientific Committee for Food Safety is responsible for conducting risk assessments.

Do capsules or pills provide the same health benefits?

Norwegian cod contains several nutrients that you will not get from omega-3 supplements, including vitamin D, protein and selenium. The synergy of these ingredients gives greater health effects than omega-3 supplements alone. However, for those who struggle to eat the recommended two-three portions of fish a week, omega-3 supplements may be a way to achieve a suitable dose.

Is it safe for pregnant women to eat fish and seafood?

Yes – in fact it’s encouraged. The World Health Organisation (WHO) recommends that women eat more seafood while pregnant.

What about sushi?

The Norwegian Scientific Committee for Food Safety has concluded that it is safe to eat sushi while pregnant. If you are preparing sushi, make sure that the cooling chain has not been broken during transportation. You must freeze the fish for minimum 24 hours first to kill any parasites.

 

For more information about Norway’s quality and safety checks, please see our dedicated Quality and Seafood Safety pages.