Cod nutrition facts: calories, carbs, GI, protein, fiber, fats
Fish, cod, Atlantic, cooked, dry heat
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Cod
| Calories ⓘ Calories for selected serving | 105 kcal |
| 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 ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for white fish is 59 | 59 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
| Default serving size ⓘ Serving sizes are mostly 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 ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ | 0 mg |
Cod calories (kcal)
| Calories for different serving sizes of cod | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 105 | |
| Calories in 3 oz | 89 | 85 g |
| Calories in 1 fillet | 189 | 180 g |
| Calories for different varieties of cod | Calories | Weight |
|---|---|---|
| Fish, cod, Atlantic, cooked, dry heat (this food) | 105 | 100 g |
| Cod | 82 | 100 g |
| Fish, cod, Atlantic, canned, solids and liquid | 105 | 100 g |
| Fish, cod, Atlantic, dried and salted | 290 | 100 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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
42µg of 900µg
4.7%
Vitamin E:
2.4mg of 15mg
16%
Vitamin D:
3.6µg of 20µg
18%
Vitamin C:
3mg of 90mg
3.3%
Vitamin B1:
0.26mg of 1mg
22%
Vitamin B2:
0.24mg of 1mg
18%
Vitamin B3:
7.5mg of 16mg
47%
Vitamin B5:
0.54mg of 5mg
11%
Vitamin B6:
0.85mg of 1mg
65%
Folate:
24µg of 400µg
6%
Vitamin B12:
3.2µg of 2µg
131%
Choline:
251mg of 550mg
46%
Vitamin K:
0.3µg of 120µg
0.25%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 46%
22.8 g of 50 g
22.8 g (46% of DV )
Fats:
Daily Value: 1%
0.9 g of 65 g
0.9 g (1% of DV )
Carbs:
Daily Value: 0%
0 g of 300 g
0 g (0% of DV )
Water:
Daily Value: 4%
75.9 g of 2,000 g
75.9 g (4% of DV )
Other:
0.4 g
0.4 g
Protein quality breakdown
Tryptophan:
768mg of 280mg
274%
Threonine:
3003mg of 1,050mg
286%
Isoleucine:
3156mg of 1,400mg
225%
Leucine:
5568mg of 2,730mg
204%
Lysine:
6291mg of 2,100mg
300%
Methionine:
2028mg of 1,050mg
193%
Phenylalanine:
2673mg of 1,750mg
153%
Valine:
3528mg of 1,820mg
194%
Histidine:
2016mg of 700mg
288%
Fat type information
Saturated fat:
0.17 g
Monounsaturated fat:
0.12 g
Polyunsaturated fat:
0.29 g
All nutrients for Cod per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 14µg | 2% | 46% | |
| Calories | 105kcal | 5% | 72% |
2.2 times more than Orange
|
| Protein | 23g | 54% | 17% |
8.1 times more than Broccoli
|
| Fats | 0.86g | 1% | 76% |
38.7 times less than 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
|
| Magnesium | 42mg | 10% | 25% |
3.3 times less than Almonds
|
| Calcium | 14mg | 1% | 66% |
8.9 times less than Milk
|
| Potassium | 244mg | 7% | 49% |
1.7 times more than Cucumber
|
| Iron | 0.49mg | 6% | 77% |
5.3 times less than Beef broiled
|
| 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 E | 0.81mg | 5% | 49% |
1.8 times less than Kiwi
|
| Selenium | 38µg | 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 | 2.5mg | 16% | 54% |
3.8 times less than Turkey meat
|
| Vitamin B5 | 0.18mg | 4% | 83% |
6.3 times less than Sunflower seeds
|
| Vitamin B6 | 0.28mg | 22% | 41% |
2.4 times more than Oats
|
| Vitamin B12 | 1.1µg | 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 sprouts
|
| Choline | 84mg | 15% | 55% | |
| 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 | 1.1mg | 0% | 57% |
1.2 times more than Salmon raw
|
| Leucine | 1.9mg | 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 | 1.2mg | 0% | 56% |
1.7 times less than Soybean raw
|
| Histidine | 0.67mg | 0% | 61% |
1.1 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| 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
|
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 105
% Daily Value*
1.3%
Total Fat
0.86g
0.76%
Saturated Fat 0.17g
0
Trans Fat
0g
18%
Cholesterol 55mg
3.4%
Sodium 78mg
0
Total Carbohydrate
0g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
23g
Vitamin D
46mcg
5.8%
Calcium
14mg
1.4%
Iron
0.49mg
6.1%
Potassium
244mg
7.2%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.