Cod nutrition: calories, carbs, GI, protein, fiber, fats
Fish, cod, Atlantic, raw
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Cod
| Calories ⓘ Calories for selected serving | 82 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) | 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) |
Potassium ⓘHigher in Potassium content than 83% of foods
Protein ⓘHigher in Protein content than 71% of foods
Selenium ⓘHigher in Selenium content than 71% of foods
Magnesium ⓘHigher in Magnesium content than 70% of foods
Phosphorus ⓘHigher in Phosphorus content than 64% of foods
Cod calories (kcal)
| Calories for different serving sizes of cod | 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
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
36µg of 900µg
4%
Vitamin E:
1.9mg of 15mg
13%
Vitamin D:
2.7µg of 20µg
14%
Vitamin C:
3mg of 90mg
3.3%
Vitamin B1:
0.23mg of 1mg
19%
Vitamin B2:
0.2mg of 1mg
15%
Vitamin B3:
6.2mg of 16mg
39%
Vitamin B5:
459mg of 5mg
9180%
Vitamin B6:
0.74mg of 1mg
57%
Folate:
21µg of 400µg
5.3%
Vitamin B12:
2.7µg of 2µg
114%
Choline:
196mg of 550mg
36%
Vitamin K:
0.3µg of 120µg
0.25%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 36%
17.8 g of 50 g
17.8 g (36% of DV )
Fats:
Daily Value: 1%
0.7 g of 65 g
0.7 g (1% of DV )
Carbs:
Daily Value: 0%
0 g of 300 g
0 g (0% of DV )
Water:
Daily Value: 4%
81.2 g of 2,000 g
81.2 g (4% of DV )
Other:
0.3 g
0.3 g
Protein quality breakdown
Tryptophan:
597mg of 280mg
213%
Threonine:
2343mg of 1,050mg
223%
Isoleucine:
2463mg of 1,400mg
176%
Leucine:
4341mg of 2,730mg
159%
Lysine:
4905mg of 2,100mg
234%
Methionine:
1581mg of 1,050mg
151%
Phenylalanine:
2085mg of 1,750mg
119%
Valine:
2751mg of 1,820mg
151%
Histidine:
1572mg of 700mg
225%
Fat type information
Saturated fat:
0.13 g
Monounsaturated fat:
0.09 g
Polyunsaturated fat:
0.23 g
All nutrients for Cod per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 12µg | 1% | 48% | |
| Calories | 82kcal | 4% | 77% |
1.7 times more than Orange
|
| Protein | 18g | 42% | 29% |
6.3 times more than Broccoli
|
| Fats | 0.67g | 1% | 78% |
49.7 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 | 43mg | 14% | 38% |
8.7 times less than Egg
|
| Vitamin D | 0.9µg | 9% | 45% |
2.4 times less than Egg
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almonds
|
| Calcium | 16mg | 2% | 61% |
7.8 times less than Milk
|
| Potassium | 413mg | 12% | 17% |
2.8 times more than Cucumber
|
| Iron | 0.38mg | 5% | 81% |
6.8 times less than Beef broiled
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.03mg | 3% | 90% |
5.1 times less than Shiitake
|
| Zinc | 0.45mg | 4% | 72% |
14 times less than Beef broiled
|
| Phosphorus | 203mg | 29% | 36% |
1.1 times more than Chicken meat
|
| Sodium | 54mg | 2% | 69% |
9.1 times less than White bread
|
| Vitamin E | 0.64mg | 4% | 52% |
2.3 times less than Kiwi
|
| Selenium | 33µg | 60% | 29% | |
| Manganese | 0.02mg | 1% | 82% | |
| Vitamin B1 | 0.08mg | 6% | 58% |
3.5 times less than Pea raw
|
| Vitamin B2 | 0.07mg | 5% | 76% |
2 times less than Avocado
|
| Vitamin B3 | 2.1mg | 13% | 58% |
4.6 times less than Turkey meat
|
| Vitamin B5 | 153mg | 3060% | 84% |
135.4 times more than Sunflower seeds
|
| Vitamin B6 | 0.25mg | 19% | 44% |
2.1 times more than Oats
|
| Vitamin B12 | 0.91µg | 38% | 42% |
1.3 times more than Pork
|
| Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli
|
| Folate | 7µg | 2% | 72% |
8.7 times less than Brussels sprouts
|
| Saturated fat | 0.13g | 1% | 80% |
45 times less than Beef broiled
|
| Choline | 65mg | 12% | 60% | |
| Monounsaturated fat | 0.09g | N/A | 82% |
104.2 times less than Avocado
|
| Polyunsaturated fat | 0.23g | N/A | 76% |
204.2 times less than Walnut
|
| Tryptophan | 0.2mg | 0% | 65% |
1.5 times less than Chicken meat
|
| Threonine | 0.78mg | 0% | 66% |
1.1 times more than Beef broiled
|
| Isoleucine | 0.82mg | 0% | 66% |
1.1 times less than Salmon raw
|
| Leucine | 1.4mg | 0% | 67% |
1.7 times less than Tuna Bluefin
|
| Lysine | 1.6mg | 0% | 64% |
3.6 times more than Tofu
|
| Methionine | 0.53mg | 0% | 63% |
5.5 times more than Quinoa
|
| Phenylalanine | 0.7mg | 0% | 69% |
Equal to Egg
|
| Valine | 0.92mg | 0% | 66% |
2.2 times less than Soybean raw
|
| Histidine | 0.52mg | 0% | 67% |
1.4 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0.06g | N/A | 34% |
10.8 times less than Salmon
|
| Omega-3 - DHA | 0.12g | N/A | 35% |
12.2 times less than Salmon
|
| Omega-3 - DPA | 0.01g | N/A | 44% |
17 times less than Salmon
|
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 82
% Daily Value*
1%
Total Fat
0.67g
0.6%
Saturated Fat 0.13g
0
Trans Fat
0g
14%
Cholesterol 43mg
2.3%
Sodium 54mg
0
Total Carbohydrate
0g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
18g
Vitamin D
36mcg
4.5%
Calcium
16mg
1.6%
Iron
0.38mg
4.8%
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
ⓘ
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
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.