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
| 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) |
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)
| 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
Mineral coverage chart
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:
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
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:
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
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 Orange
|
| Protein | 17.81g | 42% | 29% |
6.3 times more than Broccoli
|
| Fats | 0.67g | 1% | 78% |
49.7 times less than Cheddar 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
|
| Iron | 0.38mg | 5% | 81% |
6.8 times less than Beef broiled
|
| Calcium | 16mg | 2% | 61% |
7.8 times less than Milk
|
| Potassium | 413mg | 12% | 17% |
2.8 times more than Cucumber
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almond
|
| 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 A | 40IU | 1% | 52% |
417.7 times less than Carrot
|
| Vitamin A RAE | 12µg | 1% | 48% | |
| Vitamin E | 0.64mg | 4% | 52% |
2.3 times less than Kiwifruit
|
| Selenium | 33.1µg | 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 | 2.06mg | 13% | 58% |
4.6 times less than Turkey meat
|
| Vitamin B5 | 153mg | 3060% | 84% |
135.4 times more than Sunflower seed
|
| Vitamin B6 | 0.25mg | 19% | 44% |
2.1 times more than Oat
|
| 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 sprout
|
| Saturated Fat | 0.13g | 1% | 80% |
45 times less than Beef broiled
|
| 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 | 1.45mg | 0% | 67% |
1.7 times less than Tuna Bluefin
|
| Lysine | 1.64mg | 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
|
| 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
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 82
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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.