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Cod nutrition, glycemic index, calories, net carbs & more

Fish, cod, Atlantic, raw
*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
82
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)
3 oz (85 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.
6.5 (acidic)
83% Potassium
71% Protein
71% Selenium
70% Magnesium
64% Phosphorus
Explanation: The given food contains more Potassium than 83% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Protein, Selenium, Magnesium, and Phosphorus.

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 Choline 5% 15% 23% 87% 37% 8% 13% 10% 2% 181% 36%
Calcium: 16 mg of 1,000 mg 2%
Iron: 0.38 mg of 8 mg 5%
Magnesium: 32 mg of 420 mg 8%
Phosphorus: 203 mg of 700 mg 29%
Potassium: 413 mg of 3,400 mg 12%
Sodium: 54 mg of 2,300 mg 2%
Zinc: 0.45 mg of 11 mg 4%
Copper: 0.028 mg of 1 mg 3%
Manganese: 0.015 mg of 2 mg 1%
Selenium: 33.1 µg of 55 µg 60%
Choline: 65.2 mg of 550 mg 12%

Mineral chart - relative view

Potassium
413 mg
TOP 17%
Selenium
33.1 µg
TOP 29%
Magnesium
32 mg
TOP 30%
Phosphorus
203 mg
TOP 36%
Choline
65.2 mg
TOP 60%
Calcium
16 mg
TOP 61%
Sodium
54 mg
TOP 69%
Zinc
0.45 mg
TOP 72%
Iron
0.38 mg
TOP 81%
Manganese
0.015 mg
TOP 82%
Copper
0.028 mg
TOP 90%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Vitamin A: 40 IU of 5,000 IU 1%
Vitamin E : 0.64 mg of 15 mg 4%
Vitamin D: 0.9 µg of 10 µg 9%
Vitamin C: 1 mg of 90 mg 1%
Vitamin B1: 0.076 mg of 1 mg 6%
Vitamin B2: 0.065 mg of 1 mg 5%
Vitamin B3: 2.063 mg of 16 mg 13%
Vitamin B5: 153 mg of 5 mg 3,060%
Vitamin B6: 0.245 mg of 1 mg 19%
Folate: 7 µg of 400 µg 2%
Vitamin B12: 0.91 µg of 2 µg 38%
Vitamin K: 0.1 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
1 mg
TOP 42%
Vitamin B12
0.91 µg
TOP 42%
Vitamin B6
0.245 mg
TOP 44%
Vitamin D
0.9 µg
TOP 45%
Vitamin A
40 IU
TOP 52%
Vitamin E
0.64 mg
TOP 52%
Vitamin B1
0.076 mg
TOP 58%
Vitamin B3
2.063 mg
TOP 58%
Folate
7 µg
TOP 72%
Vitamin B2
0.065 mg
TOP 76%
Vitamin B5
153 mg
TOP 84%
Vitamin K
0.1 µg
TOP 88%

Macronutrients chart

18% 82%
Protein:
Daily Value: 36%
17.81 g of 50 g
36%
Fats:
Daily Value: 1%
0.67 g of 65 g
1%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 4%
81.22 g of 2,000 g
4%
Other:
0.3 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 214% 224% 176% 160% 234% 151% 120% 152% 225%
Tryptophan: 199 mg of 280 mg 71%
Threonine: 781 mg of 1,050 mg 74%
Isoleucine: 821 mg of 1,400 mg 59%
Leucine: 1447 mg of 2,730 mg 53%
Lysine: 1635 mg of 2,100 mg 78%
Methionine: 527 mg of 1,050 mg 50%
Phenylalanine: 695 mg of 1,750 mg 40%
Valine: 917 mg of 1,820 mg 50%
Histidine: 524 mg of 700 mg 75%

Fat type information

0.131% 0.094% 0.231%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g

All nutrients for Cod per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 75% 0g N/A Chocolate
Protein 42% 29% 17.81g 6.3 times more than Broccoli Broccoli
Fats 1% 78% 0.67g 49.7 times less than Cheese Cheese
Carbs 0% 100% 0g N/A Rice
Calories 4% 77% 82kcal 1.7 times more than Orange Orange
Sugar N/A 100% 0g N/A Coca-Cola
Fiber 0% 100% 0g N/A Orange
Calcium 2% 61% 16mg 7.8 times less than Milk Milk
Iron 5% 81% 0.38mg 6.8 times less than Beef Beef
Magnesium 8% 30% 32mg 4.4 times less than Almond Almond
Phosphorus 29% 36% 203mg 1.1 times more than Chicken meat Chicken meat
Potassium 12% 17% 413mg 2.8 times more than Cucumber Cucumber
Sodium 2% 69% 54mg 9.1 times less than White Bread White Bread
Zinc 4% 72% 0.45mg 14 times less than Beef Beef
Copper 3% 90% 0.03mg 5.1 times less than Shiitake Shiitake
Vitamin A 1% 52% 40IU 417.7 times less than Carrot Carrot
Vitamin E 4% 52% 0.64mg 2.3 times less than Kiwifruit Kiwifruit
Vitamin D 9% 45% 0.9µg 2.4 times less than Egg Egg
Vitamin C 1% 42% 1mg 53 times less than Lemon Lemon
Vitamin B1 6% 58% 0.08mg 3.5 times less than Pea Pea
Vitamin B2 5% 76% 0.07mg 2 times less than Avocado Avocado
Vitamin B3 13% 58% 2.06mg 4.6 times less than Turkey meat Turkey meat
Vitamin B5 3060% 84% 153mg 135.4 times more than Sunflower seed Sunflower seed
Vitamin B6 19% 44% 0.25mg 2.1 times more than Oat Oat
Folate 2% 72% 7µg 8.7 times less than Brussels sprout Brussels sprout
Vitamin B12 38% 42% 0.91µg 1.3 times more than Pork Pork
Vitamin K 0% 88% 0.1µg 1016 times less than Broccoli Broccoli
Tryptophan 0% 65% 0.2mg 1.5 times less than Chicken meat Chicken meat
Threonine 0% 66% 0.78mg 1.1 times more than Beef Beef
Isoleucine 0% 66% 0.82mg 1.1 times less than Salmon Salmon
Leucine 0% 67% 1.45mg 1.7 times less than Tuna Tuna
Lysine 0% 64% 1.64mg 3.6 times more than Tofu Tofu
Methionine 0% 63% 0.53mg 5.5 times more than Quinoa Quinoa
Phenylalanine 0% 69% 0.7mg Equal to Egg Egg
Valine 0% 66% 0.92mg 2.2 times less than Soybean Soybean
Histidine 0% 67% 0.52mg 1.4 times less than Turkey meat Turkey meat
Cholesterol 14% 38% 43mg 8.7 times less than Egg Egg
Saturated Fat 1% 80% 0.13g 45 times less than Beef Beef
Monounsaturated Fat N/A 82% 0.09g 104.2 times less than Avocado Avocado
Polyunsaturated fat N/A 76% 0.23g 204.2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 82
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
14%
Cholesterol 43mg
2%
Sodium 54mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 18g
Vitamin D 36mcg 6%

Calcium 16mg 2%

Iron 0mg 0%

Potassium 413mg 12%

*
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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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/171955/nutrients

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