Pacific cod’s mild, subtle sweetness and flaky texture makes it a delicious protein to use in a variety of meals. These qualities make this species easy to enjoy as your go-to white fish in everyday lunches and dinners. As part of a balanced and healthy routine, it has many potential health benefits. But if it’s a regular feature of your diet, you may wonder, is cod good for you when compared to other wild-caught species?
In terms of health, there are several factors to consider, like mercury level, the nutritional profile, and even the sustainability of harvesting practices. Ultimately, your specific health needs will determine whether or not this fish is healthy to eat on a regular basis.
What is cod?
Pacific cod is a white fish that can be found off the coast of Alaska. It is a true species of cod, like Atlantic cod. Some people refer to this fish as codfish. Both varieties are distinct species of white fish. Black cod, otherwise known as sablefish, is not a true cod — rather, it has this name because it simply resembles cod.
Pacific cod has a higher moisture content than the Atlantic variety, which gives it a slightly bouncier texture when cooked, more like lobster when perfectly prepared. If you’re finding it challenging to get the doneness right for this species, see WAC’s helpful cooking tips.
Nutrition
Like many other species of wild-caught white fish, this species is a lean, low-calorie source of protein. It's an overall good choice for a healthy diet.
Nutrition per 6-ounce serving:
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Calories: 100 calories
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Protein: 23 grams
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Fat: 1 gram
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Vitamin D: 2 micrograms, or 8% RDI
Is cod high in mercury?
Pacific cod is one of the larger species of fish in the marine food chain in Alaska, growing to several feet in length. Because of its size, it’s positioned higher up in the food chain — so, unlike wild Alaska pollock or wild salmon, its mercury levels are worth keeping in check. So with this in mind, is cod healthy to eat every day?
The answer is that it depends on your health needs, based on the conclusions of several health and environmental organizations that have compiled recommendations drawn from EPA data. Young children and people who are pregnant, planning to be pregnant, or nursing may need to limit their consumption of Pacific cod.
According to the Environmental Defense Fund (EDF), children 5 years old or younger should limit their consumption of this species from the U.S. to four 4-ounce servings or less per month. This is assuming that no other seafood containing a significant amount of mercury is consumed.
For people who are pregnant, planning to be pregnant, or nursing the recommendations are not fully aligned, but the most conservative guidance comes from the Natural Resources Defense Council (NRDC), which lists this fish as a species that contains moderate levels of mercury. The NRDC suggests six 4-ounce servings or less per month for this group.
Other organizations, like the EDF or the EPA, consider Pacific cod one of the best choices and offer guidance suggesting it’s safe for this group to consume 12 ounces of this species or more per week. To reiterate, this is assuming that no other seafood containing a significant amount of mercury is consumed.
Read a bit more about mercury contamination in the marine food chain.
Is cod sustainable?
When sourced from domestic fisheries, Pacific cod can be a sustainable choice of seafood. Atlantic cod from U.S. fisheries is currently not a sustainable option.
According to the Monterey Bay Aquarium Seafood Watch program, wild-caught Pacific cod from Alaska is considered a “best choice” fish option for consumers. Fisheries in the Pacific Northwest and Canada are good options too, but there are concerns about how fishing methods there are impacting the ecosystem. In contrast, Alaska’s fishing industry is considered the gold standard for sustainability. Sourcing this fish from other countries is generally not recommended, due to fishery management practices.
Domestic Atlantic cod fisheries are currently overfished, but they’re in a rebuilding phase to restore depleted populations.
How to Cook Pacific Cod
Where to Buy Alaskan Cod
Be sure to stock your kitchen with sustainably-caught fish and shellfish by sourcing your seafood online from Wild Alaskan Company. You’ll get high-quality, wild-caught seafood delivered straight to your doorstep. Choose your fish subscription box today.
