juan nutrisyon logo
Prepared and Processed

Cod, dried Nutrition Facts

Bakalaw, daing
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 73%
Calories 218kcal / 2530kcal (8%)

Macronutrients

Total Fat
1.2 g/ 42g (2%)
low
Saturated Fat
0.23 g/ 20g (1%)
low
Cholesterol
77 mg/ 300mg (25%)
Unsaturated Fat
0.58 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
51.8 g/ 71g (72%)

Vitamins

Vitamin A
1.05 mcg RAE/ 700mcg RAE (0.15%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.05 mg/ 1mg (4%)
Vitamin B2
0.16 mg/ 1mg (12%)
Vitamin B3
4.1 mg NE/ 16mg NE (25%)
source

Minerals

Calcium
371 mg/ 750mg (49%)
high
Iron
3 mg/ 12mg (25%)
source
Phosphorus
339 mg/ 700mg (48%)
high
Sodium
6050 mg/ 1500mg (403%)
Allergen Info
Fish
What is this food?
AI-assisted
Dried cod (salted/dried fish). It’s a protein-rich fish that’s been dried to last longer.
Why it matters to health
AI-assisted
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
AI-assisted
  • 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.
Enjoy it in moderation—no food is strictly bad when portions and balance are right for your day.
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
Food
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.