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Coated Cod

Cod, coated, fried, made with cooking spray

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Nutrition Facts

Serving Size

1 small fillet (170g)

Amount per serving

Calories

257

% Daily Value *

Total Fat 4.5g

Saturated Fat 1.1g

Trans Fat

Cholesterol 150mg

Sodium 847mg

Total Carbohydrate 19.8g

Dietary Fiber 1.2g

Total Sugars

Protein 32g

Vitamin D

Calcium 75mg

Iron 2mg

Potassium 481mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
0%
0 mg
Thiamin
21%
0.25 mg
Riboflavin
19%
0.25 mg
Niacin
22%
3.49 mg
Pantothenic Acid
Vitamin B6
14%
0.24 mg
Folate
35.7 mcg
Folic Acid
13.6 mcg
Food Folate
22.1 mcg
Fortified Folate
45.9 mcg
Choline
29%
161 mg
Betaine
Vitamin B12
136%
3.26 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
4%
32.3 mcg
Retinol
32.3 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
1.7 mcg
Vitamin A IU
Lycophene
0 mcg
Lutein and Zeaxanthin
95.2 mcg
Vitamin E
8%
1.14 mg
Added Vitamin E
0 mg
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
1.19 mcg
Vitamin D2
Vitamin D3
Vitamin D
Vitamin K
2%
2.04 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
6%
74.8 mg
Iron
11%
1.92 mg
Magnesium
11%
47.6 mg
Phosphorus
45%
561 mg
Potassium
10%
481 mg
Sodium
37%
847 mg
Zinc
11%
1.16 mg
Copper
13%
0.12 mg
Manganese
Selenium
94%
51.5 mcg
Fluoride
Iodine

Fat
6%
4.45 g
Saturated Fat
5%
1.09 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
0.72 g
Margaric Acid
Stearic Acid
0.34 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
1.42 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
0.02 g
Docos-13-enoic Acid
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
1.34 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)
0.06 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0.01 g
Docosahexanoic Acid (DHA)
0.18 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
50%
150 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
64%
32 g
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Cystine
Phenylalanine
Tyrosine
Valine
Arginine
Histidine
Alanine
Aspartic Acid
Glutamic Acid
Glycine
Proline
Serine
Hydroxyproline

Carbohydrates
7%
19.8 g
Fibre
4%
1.19 g
Soluble Fibre
Insoluble Fibre
Sugar
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
257 kcal
Water
111 g
Ash
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 small fillet (170 g)
  • 1 medium fillet (227 g)
  • 1 large fillet (340 g)
  • 1 steak (227 g)
  • 1 small cod (yield after cooking, bone removed) (292 g)
  • 1 medium cod (yield after cooking, bone removed) (585 g)
  • 1 large cod (yield after cooking, bone removed) (878 g)
  • 1 cup, cooked, flaked (136 g)
  • 1 oz, boneless, raw (yield after cooking) (27 g)
  • 1 oz, boneless, cooked (28.4 g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (18 g)
  • 1 oz, with bone, cooked (yield after bone removed) (19 g)
  • 1 cubic inch, with bone, cooked (yield after bone removed) (11 g)
  • 1 cubic inch, boneless, cooked (17 g)

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

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Low Fat
  • Moderate Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

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

100g of Coated Cod contains 18.8g of protein, which is about the same as 3.1 eggs, 0.7 chicken breasts, or 1.3 cups (365g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 18.6g per 1 small fillet

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

High in Cholesterol.

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