Cod: Nutrient Profile
What is Cod richest in? Below are the vitamins, minerals and amino acids that 100 g of Cod delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Cod: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B12 | 1.1 mcg | 🟡 44% | Nerves & red blood cells |
| 2 | Vitamin B6 | 0.3 mg | 🟡 17% | Brain & metabolism |
| 3 | Vitamin B3 (Niacin) | 2.5 mg | 🟡 16% | Energy, skin & nerves |
| 4 | Choline | 84 mg | 🟡 15% | Brain & liver |
| Minerals | ||||
| 1 | Selenium | 38 mcg | 🟢 68% | Antioxidant & thyroid |
| 2 | Phosphorus | 138 mg | 🟡 11% | Bones & cellular energy |
| 3 | Magnesium | 42 mg | 🟡 10% | Muscle, nerves & energy |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 3.4 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 2.3 g | 🟢 | Cellular energy & detox |
| 3 | Lysine | 2.1 g | 🟢 | Collagen & immunity |
| 4 | Leucine | 1.9 g | 🟢 | Builds muscle (BCAA) |
| 5 | Alanine | 1.4 g | 🟡 | Energy (glucose cycle) |
| 6 | Arginine | 1.4 g | 🟡 | Blood flow (nitric oxide) |
| 7 | Valine | 1.2 g | 🟡 | Muscle & energy (BCAA) |
| 8 | Glycine | 1.1 g | 🟡 | Collagen, calm & sleep |
| 9 | Isoleucine | 1.1 g | 🟡 | Muscle & energy (BCAA) |
| 10 | Threonine | 1.0 g | 🟡 | Collagen & gut lining |
| 11 | Serine | 0.9 g | 🟡 | Cell membranes & brain |
| 12 | Phenylalanine | 0.9 g | 🟡 | Dopamine & focus |
| 13 | Proline | 0.8 g | 🟡 | Collagen & joints |
| 14 | Tyrosine | 0.8 g | 🟡 | Dopamine & thyroid |