Calorie Chart / Recipes / Salt cod brandade
How Many Calories Are in Salt cod brandade?
Calculation of the nutritional value & Recommended Dietary Intake of salt cod brandade
For g and a calorie requirement of kcal
| Calories 68 kcal | Proteins 3.4 g | Lipids 4.2 g | Carbohydrates 4.2 g |
| 3% | 5% | 6% | 2% |
Health benefits of salt cod brandade
Salt cod brandade - 100g
Calories 170 kcal
Proteins 8.5 g
Lipids 10.5 g
Carbohydrates 10.5 g
With 170 kcal per 100 g, salt cod brandade is a moderate-calorie preparation: lighter than many creamy gratins yet richer than plain grilled cod. Mentioning calories is essential for anyone tracking daily calories, and this dish fits comfortably into a 1,800- to 2,000-calorie plan when portions are controlled.
The mixture of rehydrated salt cod and olive oil supplies complete proteins, heart-friendly monounsaturated fats, and roughly equal parts carbohydrates coming from the mashed potato base. Although the exact vitamin profile varies with the recipe, brandade generally provides vitamin B12, vitamin B6, niacin, iodine, and selenium from the fish, plus vitamin E and polyphenols from the olive oil. These micronutrients support red-blood-cell formation, thyroid balance, and antioxidant defenses.
Thanks to its iodine content, brandade is particularly useful for people who avoid dairy or iodized salt. The omega-3 fatty acids (EPA/DHA) in the cod are known—though sometimes still described as "supposed" in epidemiological studies—to contribute to cardiovascular and cognitive health. Proteins promote satiety, helping those who need to limit overall calories during weight-loss phases.
Historically, brandade was created in Nîmes in the 18th century as a way to preserve Atlantic cod before refrigeration. It traveled across Provence and Catalonia, where the local motto said "brandar" (to stir) keeps the calories evenly distributed! Even today, chefs debate whether garlic and milk should be added, but everyone agrees that its moderate calories and intense flavor make it a comforting winter classic.
Tips for incorporating salt cod brandade into a balanced diet
Because salt cod brandade already contains protein and fat, combine it with low-calorie, high-fiber sides to keep total calories reasonable. A plate of steamed broccoli drizzled with lemon or a bowl of ratatouille balances the dish without spiking calories. If you prefer something warm, a velvety pumpkin soup served first will fill you up for very few extra calories.
For a complete Mediterranean menu under 600 calories, try: 150 g brandade (≈255 calories), a tomato and arugula salad (≈40 calories), and a small slice of country-style country bread (≈100 calories). Swap bread for baked zucchini sticks if you need to trim another 100 calories.
Leftover brandade spreads beautifully on wholemeal wholemeal bread crostini, turning them into a protein-rich snack that beats many 300-calorie dips. You can also stuff mini bell peppers or layer a spoonful into stuffed tomatoes; baking melts the flavors while keeping calories in check.
Frequently Asked Questions
- How many calories are in salt cod brandade?
- Salt cod brandade provides 170 kcal per 100 g.
- Is salt cod brandade good for weight loss?
- At 170 kcal per 100 g, it can fit a calorie-controlled diet when served with low-calorie vegetables; its proteins promote satiety, which may help reduce overall calories consumed.
- What nutrients stand out in salt cod brandade?
- Besides its moderate calories, the dish offers high-quality proteins, iodine, vitamin B12, and heart-friendly olive-oil fats.
- Can I freeze salt cod brandade without altering calories?
- Freezing does not change calories or macronutrients; just thaw gently to preserve texture.
- Is it healthier than fried fish dishes?
- Yes—most fried options exceed 250–300 calories per 100 g due to added oil, whereas brandade stays around 170 calories while still delivering omega-3s.
- What wine pairs well without adding too many calories?
- A 120 ml glass of dry white wine adds roughly 80 calories and matches the salty, garlicky notes of brandade.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
