100 grams of cooked cod contain about 19-20 grams of protein, which is complete, meaning it contains all nine essential amino acids that the body cannot synthesize and must be obtained through food. This is critically important for muscle building and repair, as well as for the production of hormones and enzymes. Although cod isn't as fatty as salmon or mackerel, it still contains beneficial Omega-3 fatty acids. For example, 100g of Atlantic cod may contain about 0.1g of DHA and 0.04g of EPA. Cod liver is a significantly richer source of Omega-3s: one tablespoon of cod liver oil can contain 2,438mg of EPA and DHA. These fatty acids are known for their role in reducing the risk of cardiovascular diseases, improving brain function, and reducing inflammation. Cod, especially its liver, is one of the few natural food sources of Vitamin D. One tablespoon of cod liver oil provides over 170% of the daily recommended intake of Vitamin D. Vitamin D is crucial for bone health (calcium absorption), immune function, and the prevention of some chronic diseases.