Basque-style salt cod: calories, recipe and nutrition facts
One serving of Basque-style salt cod (1 serving, 300 g) has 309 kcal. Per 100 g: 103 kcal.
Basque-style salt cod is in the family World dishes. Per 100 g it provides 8.5 g protein, 6.4 g carbohydrates (1.2 g fiber) and 5 g fat: about 43% of its calories come from fat.
What Basque-style salt cod provides most
- High in selenium: 13 µg per 100 g, 24 % of the Daily Value.
- Source of protein: 8.5 g per 100 g, 17 % of the Daily Value.
- Source of vitamin B12: 0.35 µg per 100 g, 15 % of the Daily Value.
- Source of vitamin C: 10.7 mg per 100 g, 12 % of the Daily Value.
- Source of vitamin B6: 0.2 mg per 100 g, 12 % of the Daily Value.
Worth knowing, per 100 g: sodium: 230 mg.
Basque-style salt cod per serving
The serving is 1 serving, 300 g (the reference recipe below).
| Nutrient | 100 g | 1 serving |
|---|---|---|
| Calories | 103 kcal | 309 kcal |
| Protein | 8.5 g | 25.4 g |
| Carbohydrates | 6.4 g | 19.2 g |
| Fiber | 1.2 g | 3.5 g |
| Sugars | 1.6 g | 4.8 g |
| Fat | 5 g | 14.9 g |
| Sodium | 230 mg | 689 mg |
The reference recipe, ingredient by ingredient
| Ingredient | g | kcal |
|---|---|---|
| Cod, cooked | 100 | 105 |
| Tomato sauce | 80 | 19 |
| Olive oil | 12 | 106 |
| Boiled potato | 50 | 43 |
| Onion | 20 | 8 |
| Red bell pepper | 15 | 5 |
| Olives | 15 | 17 |
| Garlic | 3 | 4 |
| Capers | 5 | 1 |
| Total | 300 | 309 |
We add up each ingredient, already cooked, with USDA SR28 data. The grams come from a typical home recipe: yours may use more or less of each, which changes the total.
The cod is calculated already desalted, using the cooked cod record. Desalting is never complete: actual sodium may be higher.
Basque-style salt cod nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 103 kcal | — |
| Protein | 8.5 g | 17 % |
| Total fat | 5 g | 6 % |
| Saturated fat | 0.7 g | 4 % |
| Monounsaturated fat | 3.4 g | — |
| Polyunsaturated fat | 0.61 g | — |
| Cholesterol | 18.3 mg | 6 % |
| Carbohydrates | 6.4 g | 2 % |
| Dietary fiber | 1.2 g | 4 % |
| Total sugars | 1.6 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 19.5 µg | 2 % |
| Vitamin C | 10.7 mg | 12 % |
| Vitamin D | 0.4 µg | 2 % |
| Vitamin E | 1.4 mg | 9 % |
| Vitamin K | 4.3 µg | 4 % |
| B1 · Thiamin | 0.06 mg | 5 % |
| B2 · Riboflavin | 0.06 mg | 4 % |
| B3 · Niacin | 1.4 mg | 9 % |
| B6 | 0.2 mg | 12 % |
| B9 · Folate | 10.5 µg | 3 % |
| B12 | 0.35 µg | 15 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 18.5 mg | 1 % |
| Iron | 0.74 mg | 4 % |
| Magnesium | 23.6 mg | 6 % |
| Phosphorus | 64.9 mg | 5 % |
| Potassium | 241 mg | 5 % |
| Sodium | 230 mg | 10 % |
| Zinc | 0.35 mg | 3 % |
| Selenium | 13 µg | 24 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.04 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0.05 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other dishes
Of 76 dishes on Micela, Basque-style salt cod ranks 60th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍩 Buñuelos | 462 | 8 g |
| 2 | 🥧 Pecan pie | 412 | 4.9 g |
| 3 | 🍬 Turron | 398 | 3.3 g |
| 4 | 🧆 Falafel | 372 | 13.9 g |
| 5 | 🧀 Quesadilla | 368 | 15.9 g |
| 6 | 🍞 Pan de muerto | 367 | 9.4 g |
| 7 | 🧀 Nachos | 343 | 4.3 g |
| 8 | 🥟 Empanada | 335 | 11.3 g |
| 9 | 🍰 Fruitcake | 324 | 2.9 g |
| 10 | 🍟 French fries | 312 | 3.4 g |
| 11 | 🍌 Tostones | 309 | 1.5 g |
| 12 | 🫕 Fondue | 301 | 17.2 g |
| 13 | 🍖 Roast pork leg | 273 | 26.8 g |
| 14 | 🫔 Enchiladas | 273 | 11.2 g |
| 15 | 🫓 Pupusa | 256 | 11.7 g |
| 16 | 🍕 Pizza | 254 | 10.7 g |
| 17 | 🥩 Breaded steak (milanesa) | 247 | 24.4 g |
| 18 | 🥖 Molletes | 241 | 9.8 g |
| 19 | 🥟 Dumpling | 238 | 13.9 g |
| 20 | 🍌 Fried sweet plantains | 236 | 1.4 g |
| 21 | 🥪 Sandwich | 236 | 10.6 g |
| 22 | 🌭 Hot dog | 235 | 8.1 g |
| 23 | 🍤 Tempura | 232 | 20.7 g |
| 24 | 🫓 Arepa | 219 | 5.5 g |
| 25 | 🍔 Hamburger | 209 | 14.6 g |
| 26 | 🥧 Pumpkin pie | 204 | 4.5 g |
| 27 | 🫔 Chilaquiles | 198 | 4 g |
| 28 | 🍳 Fried egg | 196 | 13.6 g |
| 29 | 🥖 Stuffing | 195 | 2.7 g |
| 30 | 🌯 Burrito | 193 | 10 g |
| 31 | 🫔 Tamale | 190 | 9.5 g |
| 32 | 🦃 Roast turkey | 189 | 28.6 g |
| 33 | 🍚 Mexican rice | 185 | 3.3 g |
| 34 | 🍚 Rice with pigeon peas | 182 | 3.5 g |
| 35 | 🌮 Taco | 180 | 11.3 g |
| 36 | 🍚 Chicken and rice | 174 | 12 g |
| 37 | 🍚 Fried rice | 174 | 4 g |
| 38 | 🍠 Candied sweet potatoes | 164 | 0.89 g |
| 39 | 🥙 Shawarma | 159 | 13.1 g |
| 40 | 🫙 Cranberry sauce | 159 | 0.9 g |
| 41 | 🍣 Sushi | 157 | 8.1 g |
| 42 | 🫘 Refried beans | 156 | 6.9 g |
| 43 | 🍝 Spaghetti bolognese | 153 | 8 g |
| 44 | 🥚 Spanish omelette | 152 | 4.8 g |
| 45 | 🍚 Rice and black beans | 151 | 4.6 g |
| 46 | 🍳 Scrambled eggs | 149 | 10 g |
| 47 | 🍎 Christmas apple salad | 149 | 2 g |
| 48 | 🥘 Paella | 147 | 10.4 g |
| 49 | 🍛 Curry | 146 | 9.1 g |
| 50 | 🍮 Rice pudding | 146 | 3.2 g |
| 51 | 🥔 Potato salad | 143 | 2.7 g |
| 52 | 🍙 Rice ball | 137 | 5.2 g |
| 53 | 🍝 Lasagna | 135 | 7.3 g |
| 54 | 🍱 Bento | 128 | 8.8 g |
| 55 | 🥑 Guacamole | 121 | 1.7 g |
| 56 | 🥣 Oatmeal with milk | 114 | 4.8 g |
| 57 | 🥔 Mashed potatoes | 114 | 1.9 g |
| 58 | 🥡 Chop suey | 114 | 9.8 g |
| 59 | 🥣 Black bean soup | 103 | 5.1 g |
| 60 | 🐟 Basque-style salt cod | 103 | 8.5 g |
| 61 | 🍥 Fish cake | 99 | 15.2 g |
| 62 | 🍲 Stew | 98 | 7.8 g |
| 63 | 🎃 Candied pumpkin | 97 | 0.61 g |
| 64 | ☕ Champurrado | 94 | 1.9 g |
| 65 | 🍫 Mexican hot chocolate | 89 | 3.2 g |
| 66 | 🥛 Eggnog | 88 | 4.5 g |
| 67 | 🍲 Pozole | 82 | 6.3 g |
| 68 | 🥛 Atole | 79 | 2.3 g |
| 69 | 🍲 Tripe soup | 74 | 8.6 g |
| 70 | 🐟 Ceviche | 74 | 9.4 g |
| 71 | 🥤 Banana smoothie | 70 | 2.5 g |
| 72 | 🍢 Oden | 68 | 6.4 g |
| 73 | 🍜 Ramen | 65 | 4.4 g |
| 74 | 🥗 Salad | 59 | 0.92 g |
| 75 | 🍹 Mexican Christmas punch | 51 | 0.38 g |
| 76 | 🥣 Turkey gravy | 51 | 2.6 g |
Where it comes from
Basque Country, Spain; a Christmas dish in Mexico.
Approximate origin, under review.
On holidays
🎄 Basque-style salt cod is part of the Christmas table, Christmas Eve, December 24, and December 25. Calories in Christmas food
Frequently asked questions
How many calories are in a Basque-style salt cod?
A reference serving (1 serving, 300 g) has 309 kcal: 103 kcal per 100 g. It depends on how much of each ingredient it has.
What is in a Basque-style salt cod?
In the reference recipe: cod, cooked (100 g), tomato sauce (80 g), olive oil (12 g), boiled potato (50 g), onion (20 g), red bell pepper (15 g), olives (15 g), garlic (3 g), capers (5 g).
How much protein does Basque-style salt cod have?
8.5 g per 100 g; 25.4 g in 1 serving.
How many carbs does Basque-style salt cod have?
6.4 g of carbohydrates per 100 g, of which 1.2 g is fiber and 1.6 g sugars.
What vitamins and minerals does Basque-style salt cod have?
The ones it provides most per 100 g, by Daily Value: selenium, 24 %; protein, 17 %; vitamin B12, 15 %; vitamin C, 12 %.
Where does Basque-style salt cod come from?
Basque Country, Spain; a Christmas dish in Mexico. This is an approximate origin, under review.
Source
Receta de referencia Micela · ingredientes USDA SR28 · records: Fish, cod, Atlantic, cooked, dry heat (NDB 15016) · Tomato products, canned, sauce (NDB 11549) · Oil, olive, salad or cooking (NDB 4053) · Potatoes, boiled, cooked without skin, flesh, without salt (NDB 11367) · Onions, raw (NDB 11282) · Peppers, sweet, red, raw (NDB 11821) · Olives, ripe, canned (small-extra large) (NDB 9193) · Garlic, raw (NDB 11215) · Capers, canned (NDB 2054)
One serving (1 serving) is about 15% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers