Cod

Fish, cod, Atlantic, raw

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

70

% Daily Value *

Total Fat 0.6g

1%

Saturated Fat 0.1g

1%

Trans Fat

Cholesterol 37mg

12%

Sodium 46mg

2%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Total Sugars 0g

Protein 15.1g

Vitamin D 31 IU

8%

Calcium 14mg

1%

Iron 0mg

2%

Potassium 351mg

7%

*

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.

Detailed Nutrient Information

Vitamin C

1%

0.85 mg

Thiamin

5%

0.06 mg

Riboflavin

4%

0.06 mg

Niacin

11%

1.75 mg

Pantothenic Acid

3%

0.13 mg

Vitamin B6

12%

0.21 mg

Folate

5.95 mcg

Folic Acid

0 mcg

Food Folate

5.95 mcg

Fortified Folate

5.95 mcg

Choline

10%

55.4 mg

Betaine

Vitamin B12

32%

0.77 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

1%

10.2 mcg

Retinol

10.2 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

1%

34 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

4%

0.54 mg

Added Vitamin E

0 mg

Beta Tocopherol

0 mg

Gamma Tocopherol

0 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0.77 mcg

Vitamin D2

Vitamin D3

0.77 mcg

Vitamin D

8%

30.6 IU

Vitamin K

0%

0.09 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

1%

13.6 mg

Iron

2%

0.32 mg

Magnesium

6%

27.2 mg

Phosphorus

14%

173 mg

Potassium

7%

351 mg

Sodium

2%

45.9 mg

Zinc

3%

0.38 mg

Copper

3%

0.02 mg

Manganese

1%

0.01 mg

Selenium

51%

28.1 mcg

Fluoride

Iodine

Fat

1%

0.57 g

Saturated Fat

1%

0.11 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

0.08 g

Margaric Acid

Stearic Acid

0.03 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

0.08 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0.01 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

0.05 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.01 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.2 g

9,12-octadecadienoic Acid

0 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0 g

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)

0.02 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.05 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0.01 g

Docosahexanoic Acid (DHA)

0.1 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

12%

36.5 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

30%

15.1 g

Tryptophan

0.17 g

Threonine

0.66 g

Isoleucine

0.7 g

Leucine

1.23 g

Lysine

1.39 g

Methionine

0.45 g

Cystine

0.16 g

Phenylalanine

0.59 g

Tyrosine

0.51 g

Valine

0.78 g

Arginine

0.91 g

Histidine

0.45 g

Alanine

0.92 g

Aspartic Acid

1.55 g

Glutamic Acid

2.26 g

Glycine

0.73 g

Proline

0.54 g

Serine

0.62 g

Hydroxyproline

Carbohydrates

0%

0 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

0 g

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

69.7 kcal

Water

69 g

Ash

0.99 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 3 oz (85.05g)
  • 1 fillet (231g)

Nutrient Sources

  • Excellent source of Vitamin B12
  • Excellent source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Low Fat
  • Zero 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: 100%

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

100g of Cod contains 17.8g of protein, which is about the same as 3 eggs, 0.7 chicken breasts, or 1.3 cups (346g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


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