Coated Cod

Cod, coated, fried, made with oil

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Nutrition Facts

Serving Size

1 small fillet (170g)

Amount per serving

Calories

342

% Daily Value *

Total Fat 17.9g

23%

Saturated Fat 2.9g

14%

Trans Fat

Cholesterol 126mg

42%

Sodium 712mg

31%

Total Carbohydrate 16.5g

6%

Dietary Fiber 1g

4%

Total Sugars

Protein 26.9g

Vitamin D

Calcium 63mg

5%

Iron 2mg

9%

Potassium 405mg

9%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Set personalized Daily Values

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Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

18%

0.21 mg

Riboflavin

16%

0.21 mg

Niacin

18%

2.94 mg

Pantothenic Acid

—

Vitamin B6

12%

0.2 mg

Folate

30.6 mcg

Folic Acid

11.9 mcg

Food Folate

18.7 mcg

Fortified Folate

39.1 mcg

Choline

25%

136 mg

Betaine

—

Vitamin B12

115%

2.75 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

3%

27.2 mcg

Retinol

27.2 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

1.7 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

79.9 mcg

Vitamin E

18%

2.67 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

1.02 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

16%

18.9 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

5%

62.9 mg

Iron

9%

1.63 mg

Magnesium

10%

40.8 mg

Phosphorus

38%

471 mg

Potassium

9%

405 mg

Sodium

31%

712 mg

Zinc

9%

0.99 mg

Copper

11%

0.1 mg

Manganese

—

Selenium

79%

43.4 mcg

Fluoride

—

Iodine

—

Fat

23%

17.9 g

Saturated Fat

14%

2.89 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0.01 g

Pentadecylic Acid

—

Palmitic Acid

2.01 g

Margaric Acid

—

Stearic Acid

0.75 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

7.04 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

—

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

—

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.07 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

7.03 g

9,12-octadecadienoic Acid

—

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

—

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.05 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.01 g

Docosahexanoic Acid (DHA)

0.15 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

42%

126 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

54%

26.9 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

6%

16.5 g

Fibre

4%

1.02 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

342 kcal

Water

106 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small fillet (170g)
  • 1 cubic inch, boneless, cooked (17g)
  • 1 cubic inch, with bone, cooked (yield after bone removed) (11g)
  • 1 oz, with bone, cooked (yield after bone removed) (19g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (18g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (27g)
  • 1 cup, cooked, flaked (136g)
  • 1 large cod (yield after cooking, bone removed) (878g)
  • 1 medium cod (yield after cooking, bone removed) (585g)
  • 1 small cod (yield after cooking, bone removed) (292g)
  • 1 steak (227g)
  • 1 large fillet (340g)
  • 1 medium fillet (227g)

Nutrient Sources ‡

  • Excellent source of Choline
  • Excellent source of Vitamin B12
  • Excellent source of Phosphorus
  • Excellent source of Sodium
  • Excellent source of Selenium
  • Good source of Thiamin
  • Good source of Riboflavin
  • Good source of Niacin
  • Good source of Vitamin E
  • Good source of Vitamin K

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Moderate Fat
  • Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Coated Cod contains 15.8g of protein, which is about the same as 2.6 eggs, 0.6 chicken breasts, or 1.1 cups (307g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 15.5g per 1 small fillet

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Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Zero Trans Fat.

High in Cholesterol.

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