Cod

Cod, baked or broiled, made with oil

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 small fillet (170g)

Amount per serving

Calories

199

% Daily Value *

Total Fat 7.1g

9%

Saturated Fat 1g

5%

Trans Fat

Cholesterol 97mg

32%

Sodium 760mg

33%

Total Carbohydrate 0.2g

0%

Dietary Fiber 0g

0%

Total Sugars

Protein 31.8g

Vitamin D

Calcium 17mg

1%

Iron 0mg

2%

Potassium 491mg

10%

*

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

7%

0.09 mg

Niacin

14%

2.17 mg

Pantothenic Acid

—

Vitamin B6

13%

0.22 mg

Folate

13.6 mcg

Folic Acid

0 mcg

Food Folate

13.6 mcg

Fortified Folate

13.6 mcg

Choline

25%

135 mg

Betaine

—

Vitamin B12

154%

3.71 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

0%

3.4 mcg

Retinol

3.4 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

12%

1.85 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

6%

7.31 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

1%

17 mg

Iron

2%

0.36 mg

Magnesium

10%

42.5 mg

Phosphorus

47%

585 mg

Potassium

10%

491 mg

Sodium

33%

760 mg

Zinc

6%

0.65 mg

Copper

5%

0.04 mg

Manganese

—

Selenium

87%

47.6 mcg

Fluoride

—

Iodine

—

Fat

9%

7.11 g

Saturated Fat

5%

1.03 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

0.73 g

Margaric Acid

—

Stearic Acid

0.24 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

2.77 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

0.04 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

2.91 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)

0.07 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.01 g

Docosahexanoic Acid (DHA)

0.2 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

32%

96.9 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

64%

31.8 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

0%

0.17 g

Fibre

0%

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

199 kcal

Water

129 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) (15g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (23g)
  • 1 cup, cooked, flaked (136g)
  • 1 large cod (yield after cooking, bone removed) (735g)
  • 1 medium cod (yield after cooking, bone removed) (490g)
  • 1 small cod (yield after cooking, bone removed) (245g)
  • 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

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate 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.

100g of Cod contains 18.7g of protein, which is about the same as 3.1 eggs, 0.7 chicken breasts, or 1.3 cups (363g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 0.2g per 1 small fillet

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


High in Cholesterol.

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