Cod nutrition: calories, carbs, GI, protein, fiber, fats
Fish, cod, Atlantic, cooked, dry heat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Cod
| Glycemic index ⓘ Cod can be considered as a 0 glycemic index food as it does not have carbs. Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods | 0 (low) |
| Insulin index ⓘ II for white fish https://academic.oup.com/ajcn/article/66/5/1264/4655967 | 59 |
| Calories ⓘ Calories per 100-gram serving | 105 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 fillet (180 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 9.9 (acidic) |
| Oxalates ⓘ Animal products do not contain oxalate. | 0mg |
Protein ⓘHigher in Protein content than 83% of foods
Selenium ⓘHigher in Selenium content than 75% of foods
Magnesium ⓘHigher in Magnesium content than 75% of foods
Cholesterol ⓘHigher in Cholesterol content than 65% of foods
Retinol ⓘHigher in Retinol content than 61% of foods
Cod calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 105 | |
| Calories in 3 oz | 89 | 85 g |
| Calories in 1 fillet | 189 | 180 g |
Cod Glycemic index (GI)
Cod can be considered as a 0 glycemic index food as it does not have carbs. Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
Mineral coverage chart
Calcium:
14 mg of 1,000 mg
1%
Iron:
0.49 mg of 8 mg
6%
Magnesium:
42 mg of 420 mg
10%
Phosphorus:
138 mg of 700 mg
20%
Potassium:
244 mg of 3,400 mg
7%
Sodium:
78 mg of 2,300 mg
3%
Zinc:
0.58 mg of 11 mg
5%
Copper:
0.036 mg of 1 mg
4%
Manganese:
0.02 mg of 2 mg
1%
Selenium:
37.6 µg of 55 µg
68%
Choline:
83.7 mg of 550 mg
15%
Mineral chart - relative view
Magnesium
42 mg
TOP 25%
Selenium
37.6 µg
TOP 25%
Potassium
244 mg
TOP 49%
Sodium
78 mg
TOP 54%
Phosphorus
138 mg
TOP 55%
Choline
83.7 mg
TOP 55%
Calcium
14 mg
TOP 66%
Zinc
0.58 mg
TOP 66%
Manganese
0.02 mg
TOP 77%
Iron
0.49 mg
TOP 77%
Copper
0.036 mg
TOP 86%
Vitamin coverage chart
Vitamin A:
47 IU of 5,000 IU
1%
Vitamin E :
0.81 mg of 15 mg
5%
Vitamin D:
1.2 µg of 10 µg
12%
Vitamin C:
1 mg of 90 mg
1%
Vitamin B1:
0.088 mg of 1 mg
7%
Vitamin B2:
0.079 mg of 1 mg
6%
Vitamin B3:
2.513 mg of 16 mg
16%
Vitamin B5:
0.18 mg of 5 mg
4%
Vitamin B6:
0.283 mg of 1 mg
22%
Folate:
8 µg of 400 µg
2%
Vitamin B12:
1.05 µg of 2 µg
44%
Vitamin K:
0.1 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B12
1.05 µg
TOP 41%
Vitamin B6
0.283 mg
TOP 41%
Vitamin C
1 mg
TOP 42%
Vitamin D
1.2 µg
TOP 43%
Vitamin E
0.81 mg
TOP 49%
Vitamin A
47 IU
TOP 50%
Vitamin B1
0.088 mg
TOP 53%
Vitamin B3
2.513 mg
TOP 54%
Folate
8 µg
TOP 68%
Vitamin B2
0.079 mg
TOP 73%
Vitamin B5
0.18 mg
TOP 83%
Vitamin K
0.1 µg
TOP 88%
Macronutrients chart
Protein:
Daily Value: 46%
22.83 g of 50 g
46%
Fats:
Daily Value: 1%
0.86 g of 65 g
1%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 4%
75.92 g of 2,000 g
4%
Other:
0.39 g
Protein quality breakdown
Tryptophan:
256 mg of 280 mg
91%
Threonine:
1001 mg of 1,050 mg
95%
Isoleucine:
1052 mg of 1,400 mg
75%
Leucine:
1856 mg of 2,730 mg
68%
Lysine:
2097 mg of 2,100 mg
100%
Methionine:
676 mg of 1,050 mg
64%
Phenylalanine:
891 mg of 1,750 mg
51%
Valine:
1176 mg of 1,820 mg
65%
Histidine:
672 mg of 700 mg
96%
Fat type information
Saturated Fat:
0.168 g
Monounsaturated Fat:
0.124 g
Polyunsaturated fat:
0.292 g
All nutrients for Cod per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 105kcal | 5% | 72% |
2.2 times more than Orange
|
| Protein | 22.83g | 54% | 17% |
8.1 times more than Broccoli
|
| Fats | 0.86g | 1% | 76% |
38.7 times less than Cheddar Cheese
|
| Vitamin C | 1mg | 1% | 42% |
53 times less than Lemon
|
| Net carbs | 0g | N/A | 75% |
N/A
|
| Carbs | 0g | 0% | 100% |
N/A
|
| Cholesterol | 55mg | 18% | 35% |
6.8 times less than Egg
|
| Vitamin D | 1.2µg | 12% | 43% |
1.8 times less than Egg
|
| Iron | 0.49mg | 6% | 77% |
5.3 times less than Beef broiled
|
| Calcium | 14mg | 1% | 66% |
8.9 times less than Milk
|
| Potassium | 244mg | 7% | 49% |
1.7 times more than Cucumber
|
| Magnesium | 42mg | 10% | 25% |
3.3 times less than Almond
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.04mg | 4% | 86% |
3.9 times less than Shiitake
|
| Zinc | 0.58mg | 5% | 66% |
10.9 times less than Beef broiled
|
| Phosphorus | 138mg | 20% | 55% |
1.3 times less than Chicken meat
|
| Sodium | 78mg | 3% | 54% |
6.3 times less than White Bread
|
| Vitamin A | 47IU | 1% | 50% |
355.4 times less than Carrot
|
| Vitamin A RAE | 14µg | 2% | 46% | |
| Vitamin E | 0.81mg | 5% | 49% |
1.8 times less than Kiwifruit
|
| Selenium | 37.6µg | 68% | 25% | |
| Manganese | 0.02mg | 1% | 77% | |
| Vitamin B1 | 0.09mg | 7% | 53% |
3 times less than Pea raw
|
| Vitamin B2 | 0.08mg | 6% | 73% |
1.6 times less than Avocado
|
| Vitamin B3 | 2.51mg | 16% | 54% |
3.8 times less than Turkey meat
|
| Vitamin B5 | 0.18mg | 4% | 83% |
6.3 times less than Sunflower seed
|
| Vitamin B6 | 0.28mg | 22% | 41% |
2.4 times more than Oat
|
| Vitamin B12 | 1.05µg | 44% | 41% |
1.5 times more than Pork
|
| Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli
|
| Folate | 8µg | 2% | 68% |
7.6 times less than Brussels sprout
|
| Saturated Fat | 0.17g | 1% | 78% |
35.1 times less than Beef broiled
|
| Monounsaturated Fat | 0.12g | N/A | 80% |
79 times less than Avocado
|
| Polyunsaturated fat | 0.29g | N/A | 73% |
161.6 times less than Walnut
|
| Tryptophan | 0.26mg | 0% | 56% |
1.2 times less than Chicken meat
|
| Threonine | 1mg | 0% | 56% |
1.4 times more than Beef broiled
|
| Isoleucine | 1.05mg | 0% | 57% |
1.2 times more than Salmon raw
|
| Leucine | 1.86mg | 0% | 56% |
1.3 times less than Tuna Bluefin
|
| Lysine | 2.1mg | 0% | 55% |
4.6 times more than Tofu
|
| Methionine | 0.68mg | 0% | 53% |
7 times more than Quinoa
|
| Phenylalanine | 0.89mg | 0% | 59% |
1.3 times more than Egg
|
| Valine | 1.18mg | 0% | 56% |
1.7 times less than Soybean raw
|
| Histidine | 0.67mg | 0% | 61% |
1.1 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 43% |
172.5 times less than Salmon
|
| Omega-3 - DHA | 0.15g | N/A | 34% |
9.5 times less than Salmon
|
| Omega-3 - DPA | 0.01g | N/A | 41% |
13.1 times less than Salmon
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 105
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
18%
Cholesterol 55mg
3%
Sodium 78mg
0%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
23g
Vitamin D
46mcg
8%
Calcium
14mg
1%
Iron
0mg
0%
Potassium
244mg
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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Cod nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.