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Cod nutrition: calories, carbs, GI, protein, fiber, fats

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 ⓘ Calories per 100-gram serving 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)
TOP 17% Potassium ⓘHigher in Potassium content than 83% of foods
TOP 29% Protein ⓘHigher in Protein content than 71% of foods
TOP 29% Selenium ⓘHigher in Selenium content than 71% of foods
TOP 30% Magnesium ⓘHigher in Magnesium content than 70% of foods
TOP 36% Phosphorus ⓘHigher in Phosphorus content than 64% of foods

Cod calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 82
Calories in 3 oz 70 85 g
Calories in 1 fillet 189 231 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% 15% 23% 87% 37% 8% 13% 10% 2% 181%
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%

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%
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 Choline Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 36% 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%
Choline: 65.2 mg of 550 mg 12%
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%
Choline
65.2 mg
TOP 60%
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% 80%
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

29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g

All nutrients for Cod per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 82kcal 4% 77% 1.7 times more than OrangeOrange
Protein 17.81g 42% 29% 6.3 times more than BroccoliBroccoli
Fats 0.67g 1% 78% 49.7 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 43mg 14% 38% 8.7 times less than EggEgg
Vitamin D 0.9µg 9% 45% 2.4 times less than EggEgg
Iron 0.38mg 5% 81% 6.8 times less than Beef broiledBeef broiled
Calcium 16mg 2% 61% 7.8 times less than MilkMilk
Potassium 413mg 12% 17% 2.8 times more than CucumberCucumber
Magnesium 32mg 8% 30% 4.4 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.03mg 3% 90% 5.1 times less than ShiitakeShiitake
Zinc 0.45mg 4% 72% 14 times less than Beef broiledBeef broiled
Phosphorus 203mg 29% 36% 1.1 times more than Chicken meatChicken meat
Sodium 54mg 2% 69% 9.1 times less than White BreadWhite Bread
Vitamin A 40IU 1% 52% 417.7 times less than CarrotCarrot
Vitamin A RAE 12µg 1% 48%
Vitamin E 0.64mg 4% 52% 2.3 times less than KiwifruitKiwifruit
Selenium 33.1µg 60% 29%
Manganese 0.02mg 1% 82%
Vitamin B1 0.08mg 6% 58% 3.5 times less than Pea rawPea raw
Vitamin B2 0.07mg 5% 76% 2 times less than AvocadoAvocado
Vitamin B3 2.06mg 13% 58% 4.6 times less than Turkey meatTurkey meat
Vitamin B5 153mg 3060% 84% 135.4 times more than Sunflower seedSunflower seed
Vitamin B6 0.25mg 19% 44% 2.1 times more than OatOat
Vitamin B12 0.91µg 38% 42% 1.3 times more than PorkPork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 7µg 2% 72% 8.7 times less than Brussels sproutBrussels sprout
Saturated Fat 0.13g 1% 80% 45 times less than Beef broiledBeef broiled
Choline 65.2mg 12% 60%
Monounsaturated Fat 0.09g N/A 82% 104.2 times less than AvocadoAvocado
Polyunsaturated fat 0.23g N/A 76% 204.2 times less than WalnutWalnut
Tryptophan 0.2mg 0% 65% 1.5 times less than Chicken meatChicken meat
Threonine 0.78mg 0% 66% 1.1 times more than Beef broiledBeef broiled
Isoleucine 0.82mg 0% 66% 1.1 times less than Salmon rawSalmon raw
Leucine 1.45mg 0% 67% 1.7 times less than Tuna BluefinTuna Bluefin
Lysine 1.64mg 0% 64% 3.6 times more than TofuTofu
Methionine 0.53mg 0% 63% 5.5 times more than QuinoaQuinoa
Phenylalanine 0.7mg 0% 69% Equal to EggEgg
Valine 0.92mg 0% 66% 2.2 times less than Soybean rawSoybean raw
Histidine 0.52mg 0% 67% 1.4 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.06g N/A 34% 10.8 times less than SalmonSalmon
Omega-3 - DHA 0.12g N/A 35% 12.2 times less than SalmonSalmon
Omega-3 - DPA 0.01g N/A 44% 17 times less than SalmonSalmon

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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

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/171955/nutrients

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