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Cod

Fish, cod, Pacific, raw (may have been previously frozen)

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Nutrition Facts

Serving Size

1 fillet (116g)

Amount per serving

Calories

80

% Daily Value *

Total Fat 0.5g

Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 55mg

Sodium 351mg

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars 0g

Protein 17.7g

Vitamin D 23 IU

Calcium 9mg

Iron 0mg

Potassium 273mg

*

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
3%
0.04 mg
Riboflavin
4%
0.05 mg
Niacin
8%
1.27 mg
Pantothenic Acid
7%
0.34 mg
Vitamin B6
8%
0.14 mg
Folate
8.12 mcg
Folic Acid
0 mcg
Food Folate
8.12 mcg
Fortified Folate
8.12 mcg
Choline
14%
75.4 mg
Betaine
Vitamin B12
96%
2.3 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
2.32 mcg
Retinol
2.32 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
6.96 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
4%
0.63 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
0.58 mcg
Vitamin D2
Vitamin D3
0.58 mcg
Vitamin D
6%
23.2 IU
Vitamin K
0%
0 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
1%
9.28 mg
Iron
1%
0.19 mg
Magnesium
6%
23.2 mg
Phosphorus
26%
326 mg
Potassium
6%
273 mg
Sodium
15%
351 mg
Zinc
3%
0.36 mg
Copper
2%
0.02 mg
Manganese
1%
0.01 mg
Selenium
48%
26.6 mcg
Fluoride
Iodine

Fat
1%
0.48 g
Saturated Fat
0%
0.1 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 g
Pentadecylic Acid
0 g
Palmitic Acid
0.07 g
Margaric Acid
0 g
Stearic Acid
0.02 g
Arachidic Acid
0 g
Behenic Acid
0 g
Lignoceric Acid
0 g
Monounsaturated Fat
0.08 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0 g
Palmitoleic Acid
0 g
Trans Hexadec 9 Enoic Acid
0 g
Heptadecylic Acid
0.02 g
Octadec-9-enoic Acid
0.05 g
Oleic Acid
0.05 g
Elaidic Acid
0 g
Vaccenic Acid
Gondoic Acid
0.01 g
Docos-13-enoic Acid
0 g
Erucic Acid
0 g
Brassidic Acid
0 g
Nervonic Acid
0 g
Polyunsaturated Fat
0.19 g
9,12-octadecadienoic Acid
0.02 g
Linoleic Acid
0.02 g
Conjugated Linoleic Acids (CLAs)
0 g
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
0 g
Linolenic Acid
0 g
Alpha Linolenic Acid (ALA)
0 g
Gamma Linolenic Acid (GLA)
0 g
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
0 g
Eicosatetraenoic Acid (ETA)
0.01 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0.04 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
0 g
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0.11 g
Trans Fat
0.01 g
Trans Monoenoic Fat
0 g
Trans Polyenoic Fat
Cholesterol
18%
54.5 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
35%
17.7 g
Tryptophan
0.22 g
Threonine
0.76 g
Isoleucine
0.79 g
Leucine
1.4 g
Lysine
1.62 g
Methionine
0.49 g
Cystine
0.16 g
Phenylalanine
0.69 g
Tyrosine
0.64 g
Valine
0.85 g
Arginine
1.14 g
Histidine
0.38 g
Alanine
1.02 g
Aspartic Acid
1.77 g
Glutamic Acid
2.66 g
Glycine
0.82 g
Proline
0.59 g
Serine
0.75 g
Hydroxyproline

Carbohydrates
0%
0 g
Fibre
0%
0 g
Soluble Fibre
Insoluble Fibre
Sugar
0 g
Added Sugar
Sucrose
Glucose
0 g
Fructose
0 g
Lactose
0 g
Maltose
0 g
Galactose
0 g
Sugar Alcohols
Starch
0 g

Calories
80 kcal
Water
97.4 g
Ash
1.69 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 fillet (116 g)

Nutrient Sources

  • Excellent source of Vitamin B12
  • Excellent source of Phosphorus
  • Excellent source of Selenium
  • Good source of Sodium

‡ - 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

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Essential Amino Acids

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

Protein Quality Score: 100%

Limiting Amino Acid: Histidine

  • Some foods that are a good source of Histidine include meat, fish, poultry, nuts, seeds, and whole grains.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Cod contains 15.3g of protein, which is about the same as 2.5 eggs, 0.6 chicken breasts, or 1.1 cups (297g) of black beans.

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.

Zero Trans Fat.

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