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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

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
TOP 17% Protein ⓘHigher in Protein content than 83% of foods
TOP 25% Selenium ⓘHigher in Selenium content than 75% of foods
TOP 25% Magnesium ⓘHigher in Magnesium content than 75% of foods
TOP 35% Cholesterol ⓘHigher in Cholesterol content than 65% of foods
TOP 39% 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
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
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%

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%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 46% 1%
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%
Choline: 83.7 mg of 550 mg 15%
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%
Choline
83.7 mg
TOP 55%
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

23% 75%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 275% 286% 226% 204% 300% 194% 153% 194% 288%
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

29% 21% 50%
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 OrangeOrange
Protein 22.83g 54% 17% 8.1 times more than BroccoliBroccoli
Fats 0.86g 1% 76% 38.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 1mg 1% 42% 53 times less than LemonLemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 55mg 18% 35% 6.8 times less than EggEgg
Vitamin D 1.2µg 12% 43% 1.8 times less than EggEgg
Iron 0.49mg 6% 77% 5.3 times less than Beef broiledBeef broiled
Calcium 14mg 1% 66% 8.9 times less than MilkMilk
Potassium 244mg 7% 49% 1.7 times more than CucumberCucumber
Magnesium 42mg 10% 25% 3.3 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.04mg 4% 86% 3.9 times less than ShiitakeShiitake
Zinc 0.58mg 5% 66% 10.9 times less than Beef broiledBeef broiled
Phosphorus 138mg 20% 55% 1.3 times less than Chicken meatChicken meat
Sodium 78mg 3% 54% 6.3 times less than White BreadWhite Bread
Vitamin A 47IU 1% 50% 355.4 times less than CarrotCarrot
Vitamin A RAE 14µg 2% 46%
Vitamin E 0.81mg 5% 49% 1.8 times less than KiwifruitKiwifruit
Selenium 37.6µg 68% 25%
Manganese 0.02mg 1% 77%
Vitamin B1 0.09mg 7% 53% 3 times less than Pea rawPea raw
Vitamin B2 0.08mg 6% 73% 1.6 times less than AvocadoAvocado
Vitamin B3 2.51mg 16% 54% 3.8 times less than Turkey meatTurkey meat
Vitamin B5 0.18mg 4% 83% 6.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.28mg 22% 41% 2.4 times more than OatOat
Vitamin B12 1.05µg 44% 41% 1.5 times more than PorkPork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 8µg 2% 68% 7.6 times less than Brussels sproutBrussels sprout
Saturated Fat 0.17g 1% 78% 35.1 times less than Beef broiledBeef broiled
Choline 83.7mg 15% 55%
Monounsaturated Fat 0.12g N/A 80% 79 times less than AvocadoAvocado
Polyunsaturated fat 0.29g N/A 73% 161.6 times less than WalnutWalnut
Tryptophan 0.26mg 0% 56% 1.2 times less than Chicken meatChicken meat
Threonine 1mg 0% 56% 1.4 times more than Beef broiledBeef broiled
Isoleucine 1.05mg 0% 57% 1.2 times more than Salmon rawSalmon raw
Leucine 1.86mg 0% 56% 1.3 times less than Tuna BluefinTuna Bluefin
Lysine 2.1mg 0% 55% 4.6 times more than TofuTofu
Methionine 0.68mg 0% 53% 7 times more than QuinoaQuinoa
Phenylalanine 0.89mg 0% 59% 1.3 times more than EggEgg
Valine 1.18mg 0% 56% 1.7 times less than Soybean rawSoybean raw
Histidine 0.67mg 0% 61% 1.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 43% 172.5 times less than SalmonSalmon
Omega-3 - DHA 0.15g N/A 34% 9.5 times less than SalmonSalmon
Omega-3 - DPA 0.01g N/A 41% 13.1 times less than SalmonSalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 105
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.