When it comes to enjoying a tasty fish dish, it can be a challenge to navigate the nutritional information. For those craving crispy battered cod, consider this - per 3 1/2 oz (100 g) serving, there are approximately 180 calories. But what else do you need to know about the nutritional value? Let's dive in!

Battered cod is a popular seafood dish that can be enjoyed in various forms, such as in fish and chips or as a sandwich. But beyond the delicious flavor, understanding the nutritional information is important for maintaining a balanced diet. Here are the nutritional values to keep in mind when enjoying a serving of crispy battered cod:

With the appropriate knowledge about the nutritional content of food choices, we can make informed decisions about our diet. Let's take a look at the values per serving of crispy battered cod to inform those choosing to indulge in this popular seafood dish.

Calories per serving

As mentioned earlier, one 3 1/2 oz (100 g) serving of crispy battered cod has about 180 calories. This can vary slightly depending on the cooking method and ingredients used in the batter. In general, this calorie count is moderate and can easily fit into a well-rounded meal plan. It's important to note, however, that if enjoying crispy battered cod as part of a larger meal, the total calorie count can quickly increase. If monitoring your calorie intake, be sure to track how much of this dish you are consuming to stay within your goals.

Total fat content

A serving of crispy battered cod typically contains around 9 grams of fat. Again, this can vary depending on cooking methods and batter ingredients. Of these 9 grams of fat, about 1.5 grams are saturated fat. While this is not a large amount, it's important to balance the intake of saturated and unsaturated fats for optimal health. If looking to reduce fat intake, consider enjoying a smaller portion of crispy battered cod or opting for a grilled or broiled fish dish instead.

Cholesterol content

Crispy battered cod contains approximately 50 milligrams of cholesterol per serving. For those monitoring their cholesterol intake, this value can be a concern. However, it's important to note that dietary cholesterol is not as big of a concern as it once was thought to be. In fact, the biggest source of cholesterol in the body is produced by the liver, not from dietary intake. As always, it's important to talk to your healthcare provider and understand your own personal health needs when it comes to dietary cholesterol intake.

Sodium content

One serving of crispy battered cod can contain anywhere from 400 to 600 milligrams of sodium. This is largely due to the salt content in the batter and any condiments or sauces that may be served alongside the dish. For those with high blood pressure or other concerns about sodium intake, this value may be problematic. Consider asking for the dish to be prepared with less salt or choosing a lower-sodium side dish to balance out the meal.

Protein content

Fish is a great source of protein, and crispy battered cod is no exception. A serving of this dish can contain around 16 grams of protein. Protein is important for building and repairing tissues in the body, and can also aid in weight management by promoting satiety. For those looking to increase their protein intake, crispy battered cod can be a tasty addition to a meal plan.

Carbohydrate content

As a seafood dish, crispy battered cod is relatively low in carbohydrates. A serving can contain around 10 grams of carbohydrates, with about 1 gram coming from fiber. While carbohydrates are important for providing energy to the body, it's important to balance the intake of carbs with protein, fat, and other nutrients for optimal health. If looking for a lower-carb option, consider enjoying crispy battered cod with a side dish of vegetables instead of fries or other starchy sides.

Vitamin A

Crispy battered cod is not a significant source of Vitamin A, with only trace amounts present in a serving. For those looking to increase their Vitamin A intake, consider enjoying dark leafy greens, carrots, pumpkin, or sweet potato.

Vitamin C

Similarly, crispy battered cod is not a significant source of Vitamin C. This important nutrient can be found in citrus fruits, berries, kiwi, and bell peppers.

Calcium content

One serving of crispy battered cod typically contains around 30 milligrams of calcium. While this is not a large amount, every little bit helps in building strong bones and teeth. However, for those looking to optimize their calcium intake, consider enjoying dairy products, leafy greens, and fortified foods such as orange juice and tofu.

Iron content

Crispy battered cod is not a significant source of iron, with only trace amounts present in a serving. For those looking to increase their iron intake, consider enjoying red meat, poultry, beans, and fortified cereals or breads.