Salt Cod Nutrition Facts: Calories, Macros & Health Benefits
Summary: Salt Cod contains 230 calories, 10.5g protein, 3.5g carbs, and 18.5g fat per 2 tablespoons (30g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230 kcal | 12% |
| Protein | 10.5g | 21% |
| Carbohydrates | 3.5g | 1% |
| Total Fat | 18.5g | 24% |
| Fiber | 0.20g | 1% |
| Sugar | 0.40g | -- |
| Saturated Fat | 3.0g | 15% |
| Cholesterol | 30.0mg | 10% |
| Sodium | 950.0mg | 41% |
| Potassium | 1.0mg | 0% |
| Calcium | 24.0mg | 2% |
| Iron | 280.0mg | 1556% |
| Magnesium | 0.40mg | 0% |
| Zinc | 150.0mg | 1364% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 6.0mcg | 2% |
| Vitamin E | 3.0mg | 20% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 40.0mg | 3% |
Is Salt Cod Good for You?
Salt Cod provides 230 calories per 2 tablespoons (30g) with 10.5g protein, 3.5g carbohydrates, and 18.5g fat. It is a source of saturated fat (15% dv), cholesterol (10% dv), sodium (41% dv).
Whipped spread of desalted salt cod emulsified with olive oil and garlic, similar to French brandade.
Key Health Benefits of Salt Cod
- Saturated Fat (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (41% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1556% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1364% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10.5g protein per serving to support satiety and muscle maintenance.
How to Track Salt Cod Nutrition with Gram
Use Gram to log salt cod and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in salt cod?
Salt Cod contains 230 calories per 2 tablespoons (30g).
How much protein is in salt cod?
Salt Cod provides 10.5g of protein per 2 tablespoons (30g).
How many carbs are in salt cod?
Salt Cod has 3.5g of carbohydrates per 2 tablespoons (30g).
Is salt cod good for tracking nutrition?
Yes. Salt Cod can be logged by calories, macros, and micronutrients in the Gram app.
How should I use salt cod in a meal plan?
Use Salt Cod as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track salt cod and thousands of other foods with the Gram app.