In the Northwest Atlantic, cod range from Greenland to Cape Hatteras, North Carolina. In U.S. waters, cod is most common on Georges Bank and in the western Gulf of Maine. Cod is an iconic fish of New England and in recent years, Atlantic cod stocks in our region have declined dramatically.

Appearance

• Atlantic cod are heavy-bodied with a large head, blunt snout, and a distinct barbel (a whisker-like organ, like on a catfish) under the lower jaw.
• Their coloring varies, ranging from light yellowish-green to red and olive, usually with darker speckles on the head, fins, tail, and body. The belly is light colored and usually spotless. Individuals can change color readily.
• Cod have an obvious lateral line (the faint line that runs lengthwise down each side of the fish).

Biology

• Atlantic cod can live more than 20 years.
• They can grow up to 51 inches and 77 pounds.
• They are capable of reproducing at 2 to 3 years old, when they are between 12 and 16 inches long.
• Cod spawn near the ocean floor from winter to early spring.
• Larger females can produce 3 to 9 million eggs when they spawn.
• They are top predators in the bottom ocean community, feeding on a variety of invertebrates and fish.

Where They Live

Range

• In the Northwest Atlantic, cod range from Greenland to Cape Hatteras, North Carolina.
• In U.S. waters, cod is most common on Georges Bank and in the western Gulf of Maine.

Habitat

• Atlantic cod live near the ocean floor along rocky slopes and ledges.
• They prefer to live in cold water, at depths of around 30 to 500 feet, on bottoms with coarse sediments, rather than on finer mud and silt.

Is Atlantic Cod Sustainable?

Although populations are well below target levels, U.S. wild-caught Atlantic cod is still a smart seafood choice because it is sustainably managed under a rebuilding plan that allows limited harvest by U.S. fishermen.

Availability

Year-round.

Source

Wild-caught from Maine to Virginia.

Taste

Atlantic cod has a mild clean flavor. It is sweeter than Pacific cod.

Texture

Cod has large flakes. It's less firm than haddock.

Nutrition Facts

Servings: 1; Serving Weight: 100 g; Calories: 82; Protein: 17.81 g; Total Fat: 0.67 g; Total Saturated Fatty Acids: 0.131 g; Carbohydrate: 0 g; Total Sugars: 0 g; Total Dietary Fiber: 0 g; Cholesterol: 43 mg; Selenium: 33.1 mcg; Sodium: 54 mg

FDA and EPA have issued advice regarding eating fish.

This advice can help those who might become or are pregnant or breastfeeding as well as parents and caregivers who are feeding children make informed choices when it comes to the types of fish that are nutritious and safe to eat.

Fish provide key nutrients that support a child’s brain development.

Fish are part of a healthy eating pattern and provide key nutrients during pregnancy, breastfeeding, and/or early childhood to support a child’s brain development:

• Omega-3 (called DHA and EPA) and omega-6 fats
• Iron
• Iodine (during pregnancy)
• Choline

Choline also supports development of the baby’s spinal cord. Fish provide iron and zinc to support children’s immune systems. Fish are a source of other nutrients like protein, vitamin B12, vitamin D, and selenium too.

Eating fish can provide other health benefits too.

Fish intake during pregnancy is recommended because moderate scientific evidence shows it can help your baby’s cognitive development.

Strong evidence shows that eating fish, as part of a healthy eating pattern, may have heart health benefits.

Healthy eating patterns that include fish may have other benefits too. Moderate scientific evidence shows that eating patterns relatively higher in fish but also in other foods, including vegetables, fruits, legumes, whole grains, low- or non-fat dairy, lean meats and poultry, nuts, and unsaturated vegetable oils, and lower in red and processed meats, sugar-sweetened foods and beverages, and refined grains are associated with:

• Promotion of bone health – decreases the risk for hip fractures
• Decreases in the risk of becoming overweight or obese
• Decreases in the risk for colon and rectal cancers

A healthy eating pattern consists of choices across all food groups (vegetables, fruits, grains, dairy, and protein foods, which includes fish), eaten in recommended amounts, and within calorie needs. Healthy eating patterns include foods that provide vitamins, minerals, and other health-promoting components and have no or little added sugars, saturated fat, and sodium.

The Dietary Guidelines for Americans recommends eating fish as part of a healthy eating pattern.

The Dietary Guidelines for Americans recommends:

• At least 8 ounces of seafood (less for children) per week based on a 2,000 calorie diet.
• Those who are pregnant or breastfeeding consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.

Choose a variety of fish that are lower in mercury.

While it is important to limit mercury in the diets of those who are pregnant or breastfeeding and children, many types of fish are both nutritious and lower in mercury.

This chart can help you choose which fish to eat, and how often to eat them, based on their mercury levels.

What is a serving? As a guide, use the palm of your hand.

Pregnancy and breastfeeding:

• 1 serving is 4 ounces

Eat 2 to 3 servings a week from the "Best Choices" list
(OR 1 serving from the "Good Choices" list).

Childhood:
On average, a serving is about:

• 1 ounce at age 1 to 3
• 2 ounces at age 4 to 7
• 3 ounces at age 8 to 10
• 4 ounces at age 11

Eat 2 servings a week from the “Best Choices” list.