Cod
Exceptional nutritional value
Atlantic cod fillet, values for raw fish.
Cod is a lean white fish with mild, flaky flesh, baked, poached, pan-fried or battered for fish and chips. A 150 g raw fillet gives about 27 g of protein with only about 1 g of fat, and is high in selenium, vitamin B12, vitamin B6 and phosphorus. It provides much less omega-3 fat than oily fish such as salmon or sardines, and it loses about 20% of its weight when cooked.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 17.8g | 31.8% |
| Fat | 0.7g | 1.0% |
| Carbs | 0g | 0.0% |
| Simple Sugars | 0g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 81g | 3.2% |
| Calories | 82 | 3.6% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.13 | g | 0.7% |
| Monounsaturated | 0.09 | g | 0.4% |
| Polyunsaturated | 0.23 | g | 1.8% |
| Omega-3 | 0.069 | g | Estimate |
| EPA | 64 | mg | 7.1% |
| DHA | 120 | mg | 13.3% |
| Omega-6 | 0.161 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1 | mg |
| Vitamin E | 0.64 | mg |
| Selenium | 33.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 12 | mcg | 1.3% |
| vitamin B1 | 0.076 | mg | 6.3% |
| vitamin B2 | 0.065 | mg | 5.0% |
| vitamin B3 | 2.06 | mg | 12.9% |
| vitamin B6 | 0.245 | mg | 14.4% |
| vitamin B9 | 7 | mcg | 1.8% |
| vitamin B12 | 0.91 | mcg | 37.9% |
| vitamin C | 1 | mg | 1.1% |
| vitamin D | 0.9 (36 IU) | mcg | 6.0% |
| vitamin E | 0.64 | mg | 4.3% |
| vitamin K | 0.1 | mcg | 0.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16 | mg | 1.6% |
| iron | 0.38 | mg | 2.1% |
| magnesium | 32 | mg | 8.0% |
| phosphorus | 203 | mg | 29.0% |
| potassium | 413 | mg | 15.9% |
| sodium | 54 | mg | 2.3% |
| zinc | 0.45 | mg | 4.1% |
| copper | 0.028 | mg | 3.1% |
| manganese | 0.015 | mg | 0.7% |
| selenium | 33.1 | mcg | 60.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 524 | mg | 74.9% | 173% |
| Isoleucine | 821 | mg | 58.6% | 145% |
| Leucine | 1447 | mg | 53.0% | 125% |
| Lysine | 1635 | mg | 77.9% | 180% |
| Methionine | 718 | mg | 68.4% | 165% |
| Phenylalanine | 1296 | mg | 74.1% | 167% |
| Threonine | 781 | mg | 74.4% | 165% |
| Tryptophan | 199 | mg | 71.1% | 159% |
| Valine | 917 | mg | 50.4% | 121% |
Compare with other products
Values per 100 g
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