Worcestershire sauce
Walnut
Cod Liver
With its silky texture and strong, fishy flavor, cod liver is a nutrient-dense delicacy often consumed straight from the can, spread on bread, or added to salads. It's one of the most concentrated natural sources of vitamin D, vitamin A, and omega-3s.
75
1 tbsp
(15 grams)
CAL
D
Nutri-Score
Extremely rich in omega-3 fatty acids and vitamins A & D.
Value per 100 grams & per cup (125g):
555 kcal | 690 kcal
Protein
5.5 grams | 7 grams
Fats
60 grams | 74 grams
Carbohydrates
None
Fiber
None
Vitamins & Nutrients
- Vitamin A: Vital for vision, immune function, and cell growth.
- Vitamin D: Supports calcium absorption and bone health.
- Omega-3 fatty acids (EPA & DHA): Essential for heart and brain health.
- Iron: Helps carry oxygen in the blood.
Satiety and Feelings
Cod liver is high in healthy fats, providing a lasting sense of fullness. Its rich, umami flavor makes it satisfying in small amounts. The omega-3s may also support mood regulation and reduce inflammation.
What does 100 g look like?
Roughly half a cup, or about 6–7 chunks of cod liver from a can.
What does 2000/2500 calories look like?
About 5.5 cups (1.3 kg / 2.9 lbs) or 15 medium servings.
Daily Value per 100 grams %
Did you know?
Cod liver oil has been used since the 1700s to treat rickets and bone disorders in Northern Europe.
Just 1 tablespoon of cod liver oil can provide over 100% of your daily vitamin D and vitamin A needs.
Traditional Arctic diets prized cod liver as a survival food due to its dense energy and nutrient content.
Cod liver is different from cod liver oil supplements, which are more refined and often flavored.
Drawback ⚠️
Extremely high in vitamin A—too much can be toxic, especially for pregnant individuals.
Very high in fat, so it’s not ideal in large amounts if you’re watching calorie intake.
The strong fishy flavor and soft texture may be off-putting to some.
- Always check for the MSC label.
