Fish
Head
Cod head is traditional soup and grill material—cheeks, collar meat, and collagen on a bony frame. Portuguese, Spanish, and Nordic cookbooks still feature head-based dishes. Simmer for soup or split and roast with garlic and olive oil. Pick meat carefully; yield is modest but flavour is deep.
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Characteristics
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Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 1.86 g
- Saturated Fat 0.38 g
- Trans Fat 0 g
- Monounsaturated Fat 0.76 g
- Polyunsaturated Fat 0.72 g
- Cholesterol 57.9 mg
- Sodium 82 mg
- Salt 0.19 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 17 g
- Water 73.2 g
- Energy 84.9 kcal
- Water 73.2 g
- Protein 17 g
- Fat 1.86 g
- Saturated Fat 0.38 g
- Monounsaturated Fat 0.76 g
- Polyunsaturated Fat 0.72 g
- Omega-3 0.29 g
- Vitamins 44.5 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.08 mg
- Vitamin B2 — Riboflavin 0.12 mg
- Vitamin B3 — Niacin 4.71 mg
- Vitamin B5 — Pantothenic Acid 0.82 mg
- Vitamin B6 0.46 mg
- Vitamin B7 — Biotin 3.4 µg
- Vitamin B9 — Folate 13.7 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.7 µg
- Vitamin E 0.67 mg
- Vitamin K 0.6 µg
- Minerals 426 mg
- Major Minerals 424 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.19 g
- Cholesterol 57.9 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.08 · vitamin-b2-riboflavin: 0.12 · vitamin-b3-niacin: 4.71 · vitamin-b5-pantothenic-acid: 0.82 · vitamin-b6: 0.46 · vitamin-b7-biotin: 3.4 · vitamin-b9-folate: 13.7 · vitamin-d: 1.7 · vitamin-e: 0.67 · vitamin-k: 0.6 ·
Minerals
Heads mix lean meat, collagen, and small fat deposits—great for stock more than pure macros.
History
Cod heads were everyday soup stock in North Atlantic fishing cultures.
Salt-cod trade left heads for local head soups while bodies were exported.
Heritage recipes and chef programmes restored cod head to restaurant menus.