Salted cod, dried
Categories
| Macros | per 100 g |
|---|---|
| Calories | 206 kcal |
| Protein | 47.6 g |
| Fat | 1.7 g |
| Carbs | 0.0 g |
Dried salted cod is Atlantic cod that has been heavily salted and air-dried, a preservation method with centuries of history across Southern Europe, the Caribbean and West Africa. It is almost always soaked in cold water for 24–48 hours before cooking to rehydrate and draw out excess salt, then used in dishes such as bacalao, brandade or salt fish fritters. Per 100 g, it delivers 206 kcal, 47.6 g of protein and just 1.7 g of fat, with no carbohydrates or fibre. The sodium content is exceptionally high at 4,900 mg per 100 g before soaking, while potassium reaches 1,300 mg and phosphorus 551 mg. It also provides 5.43 mcg of vitamin B12 and 5.26 mg of niacin per 100 g. Compatible with pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in dried salted cod?
Dried salted cod contains 206 kcal per 100 g in its unsoaked state. Because soaking and rehydration roughly doubles the weight of the fish, a 100 g cooked portion will have considerably fewer calories in practice.
How much sodium is in dried salted cod?
Dried salted cod contains approximately 4,900 mg of sodium per 100 g before soaking — an extremely high level reflecting the curing process. Extended soaking in fresh water, changed several times, substantially reduces the sodium content before the fish reaches the plate.
Is dried salted cod keto-friendly?
Yes, dried salted cod fits a ketogenic diet well. It contains 0 g of carbohydrates and delivers 47.6 g of protein and only 1.7 g of fat per 100 g, making it a very lean, carb-free protein source.
Diets
Get Vnutri
Log meals, track daily totals, save favorites. Free on iOS and Android.
Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 206 kcal |
| Protein | 47.6 g |
| Fat | 1.7 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.31 g |
| Monounsaturated | 0.32 g |
| Polyunsaturated | 0.54 g |
| Omega-3 | 0.27 g |
| Omega-6 | 0 g |
| Cholesterol | 105 mg |
| Minerals | Amount |
|---|---|
| Calcium | 124 mg |
| Iron | 2.1 mg |
| Magnesium | 80.7 mg |
| Phosphorus | 551 mg |
| Potassium | 1300 mg |
| Sodium | 4900 mg |
| Zinc | 1.1 mg |
| Copper | 0.098 mg |
| Manganese | 0.050 mg |
| Iodine | 230 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 24.5 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 4.0 mcg |
| Vitamin E | 1.7 mg |
| Vitamin K | 0.40 mcg |
| Thiamin (B1) | 0.13 mg |
| Riboflavin (B2) | 0.20 mg |
| Niacin (B3) | 5.3 mg |
| Pantothenic acid (B5) | 1.0 mg |
| Vitamin B6 | 0.58 mg |
| Folate (B9) | 22.3 mcg |
| Vitamin B12 | 5.4 mcg |
