Cod liver
Categories
| Macros | per 100 g |
|---|---|
| Calories | 624 kcal |
| Protein | 5.0 g |
| Fat | 66.6 g |
| Carbs | 0.0 g |
Cod liver is the raw liver of Atlantic cod, most commonly consumed in preserved or canned form rather than fresh, and is a traditional ingredient in Scandinavian and Northern European cuisines. Per 100 g, it provides 624 kcal, 5 g of protein, and 66.6 g of fat, with zero carbohydrates or fibre, making it an almost purely fat-and-protein food. It is exceptionally rich in vitamin A at 5,100 mcg per 100 g, vitamin D at 100 mcg per 100 g, and folate at 188 mcg per 100 g. On the mineral side, it contains 446 mg of sodium, 400 mcg of iodine, and 130 mg of potassium per 100 g. No glycemic index is applicable given the absence of carbohydrates. Cod liver fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in cod liver?
Raw cod liver contains 624 kcal per 100 g, almost entirely from its 66.6 g of fat. A typical small canned serving of around 30 g would provide roughly 187 kcal.
How much vitamin D is in cod liver?
Cod liver contains 100 mcg of vitamin D per 100 g, which is an exceptionally high concentration compared to most foods. Even a small 20 g portion would deliver 20 mcg of vitamin D.
Is cod liver keto-friendly?
Yes, cod liver is well suited to a ketogenic diet — it contains 66.6 g of fat and zero carbohydrates per 100 g. Its high fat content and complete absence of sugars or fibre make it one of the more keto-compatible seafood options available.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 624 kcal |
| Protein | 5.0 g |
| Fat | 66.6 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 14.0 g |
| Monounsaturated | 31.0 g |
| Polyunsaturated | 17.0 g |
| Trans | 0 g |
| Omega-3 | 14.1 g |
| Omega-6 | 2.1 g |
| Cholesterol | 323 mg |
| Minerals | Amount |
|---|---|
| Calcium | 10.0 mg |
| Iron | 2.1 mg |
| Magnesium | 8.0 mg |
| Phosphorus | 100 mg |
| Potassium | 130 mg |
| Sodium | 446 mg |
| Zinc | 1.9 mg |
| Copper | 0.40 mg |
| Manganese | 0.002 mg |
| Selenium | 63.5 mcg |
| Iodine | 400 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 5100 mcg |
| Retinol | 5100 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 100 mcg |
| Vitamin E | 20.0 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.040 mg |
| Riboflavin (B2) | 0.30 mg |
| Niacin (B3) | 2.5 mg |
| Pantothenic acid (B5) | 0.54 mg |
| Vitamin B6 | 0.15 mg |
| Folate (B9) | 188 mcg |
| Vitamin B12 | 10.0 mcg |
| Choline | 84.0 mg |
