Cod roe
Cod roe, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 100 kcal |
| Protein | 19.3 g |
| Fat | 2.5 g |
| Carbs | 0.0 g |
Cod roe is the egg mass of the Atlantic cod, typically sold cooked and pressed into a firm loaf that can be sliced and pan-fried, or used as a spread. It is a traditional ingredient in Scandinavian and British cuisines, often served on toast or alongside eggs at breakfast. Per 100 g, cooked cod roe provides 100 kcal, 19.3 g of protein, 2.5 g of fat, and zero carbohydrates or fibre, making it a very lean, high-protein seafood. It is a notable source of phosphorus (280 mg per 100 g), iodine (190 mcg per 100 g), and vitamin B12 (8.7 mcg per 100 g). No glycemic index is applicable given the absence of carbohydrates. Suitable for gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in cooked cod roe?
Cooked cod roe contains 100 kcal per 100 g, with virtually all of that energy coming from its 19.3 g of protein and 2.5 g of fat. A typical 50 g serving would provide around 50 kcal.
How much vitamin B12 is in cod roe?
Cooked cod roe contains 8.7 mcg of vitamin B12 per 100 g, which is well above the typical adult daily reference intake of around 2.4 mcg. It is one of the more concentrated seafood sources of this vitamin.
Is cod roe keto-friendly?
Yes, cooked cod roe is well suited to a ketogenic diet — it contains zero carbohydrates per 100 g and delivers 19.3 g of protein alongside just 2.5 g of fat. It fits comfortably within strict daily carbohydrate limits.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 100 kcal |
| Protein | 19.3 g |
| Fat | 2.5 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.50 g |
| Monounsaturated | 0.40 g |
| Polyunsaturated | 1.1 g |
| Trans | 0 g |
| Omega-3 | 0.97 g |
| Omega-6 | 0.10 g |
| Cholesterol | 326 mg |
| Minerals | Amount |
|---|---|
| Calcium | 9.0 mg |
| Iron | 0.80 mg |
| Magnesium | 8.0 mg |
| Phosphorus | 280 mg |
| Potassium | 141 mg |
| Sodium | 95.0 mg |
| Zinc | 3.4 mg |
| Copper | 0.12 mg |
| Selenium | 20.0 mcg |
| Iodine | 190 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 26.0 mcg |
| Retinol | 26.0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 4.8 mcg |
| Vitamin E | 6.1 mg |
| Thiamin (B1) | 0.61 mg |
| Riboflavin (B2) | 0.23 mg |
| Niacin (B3) | 0.40 mg |
| Vitamin B6 | 0.20 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 8.7 mcg |
