Cod, baked or broiled, made with cooking spray
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Small Cod (yield After Cooking, Bone Removed)245 g
✓
Medium Cod (yield After Cooking, Bone Removed)490 g
✓
Large Cod (yield After Cooking, Bone Removed)735 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 large fillet (340 g)
309.4 calories, 27.9 from fat
 
Carbs
0.7 g
 
Proteins
65.1 g
 
Fat
3.1 g
 
Sat. Fat
0.4 g

KEY FACTS

(learn about health benefits or risks)
  • Cod, baked or broiled, made with cooking spray has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz).
  • Rich in vitamins and minerals (31.2%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps you to get a good night's sleep) and Phosphorus (helps provide effective digestion).
  • Cod, baked or broiled, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (38% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Low
Density
(0.9 cal/g)
High
Density
(31.2 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
130%
Protein
0%
Carbs
0%
Fiber
5%
Fat
2%
Saturated Fat
67%
Cholesterol
96%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B12

Helps prevent Alzheimer's disease; Helps you to get a good night's sleep.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Stimulates the creation of antioxidants; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Cod, baked or broiled, made with cooking spray

Serving Size: large fillet (340g)

* Amount Per Serving
Calories 309.4 cal
Calories from Fat 27.9 cal
% Daily Value
Total Fat 3.1 g 4.8%
Saturated Fat 0.4 g 2.2%
Cholesterol 200.6 mg 66.9%
Sodium 2312 mg 96.3%
Total Carbohydrate 0.7 g 0.2%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 65.1 g 130.3%
 
Vitamins
Vitamin A 22.7 IU 0.5%
Vitamin B6 0.5 mg 22.6%
Vitamin B12 7.6 mcg 126.9%
Vitamin C 1.7 mg 2.8%
Vitamin D 2 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 34 mg 3.4%
Copper (Cu) 0.1 mg 4.1%
Iron (Fe) 0.7 mg 3.8%
Magnesium (Mg) 85 mg 21.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 1006.4 mg 28.8%
Phosphorus (P) 1200.2 mg 120%
Selenium (Se) 97.6 mcg 139.4%
Zinc (Zn) 1.3 mg 8.8%