Prepared and Processed
Cod, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 73% |
| Calories | 218kcal / 2530kcal (8%) |
Macronutrients
Protein | 51.8 g/ 71g (72%) | ||||||
Total Fat | 1.2 g/ 42g (2%) low | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 1.05 mcg RAE/ 700mcg RAE (0.15%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.16 mg/ 1mg (12%) |
Vit B3 | 4.1 mg NE/ 16mg NE (25%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 371 mg/ 750mg (49%) high |
Phosphorus | 339 mg/ 700mg (48%) high |
Iron | 3 mg/ 12mg (25%) source |
Sodium | 6050 mg/ 1500mg (403%) |
Allergen Info
Fish
What is this food?
Dried cod (salted/dried fish). It’s a protein-rich fish that’s been dried to last longer.
Why it matters to health
Cod provides lean protein to help build and maintain muscles and keep you full. It also has healthy fats in small amounts, but dried cod can be high in sodium (around 6050 mg per 100 g), and it has some saturated fat and cholesterol. With regular meals and snacks, this matters because high sodium can affect blood pressure over time, so portion and frequency help you enjoy it while keeping your overall diet balanced.
Healthier tips
- Portion: aim for a small serving (about 30–60 g cooked) as part of your 3 meals, not as the main food every day.
- Soak and rinse: soak dried cod in water, then rinse well to reduce salt before cooking.
- Pair with fiber-rich sides: serve with vegetables (like kangkong, pechay, or okra) and/or a small serving of brown rice or whole grains.
- Balance the plate: include a good source of carbs (rice/ugali) and lots of non-starchy veggies, so your meal is not too heavy on salty fish.
- Watch the frequency: if you eat it often, alternate with fresh fish, chicken, eggs, or tofu.
Common Filipino dishes
Bagoong cod or dried fish toppings, sinigang na dried fish, ginataang dried fish, dried fish with garlic and vinegar, pinakbet with dried fish, arroz caldo with flaked dried cod
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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