Cod, coated, 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)292 g
✓
Medium Cod (yield After Cooking, Bone Removed)585 g
✓
Large Cod (yield After Cooking, Bone Removed)878 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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 cup, cooked, flaked (136 g)
190.4 calories, 18 from fat
 
Carbs
17.9 g
 
Proteins
23.5 g
 
Fat
2 g
 
Sat. Fat
0.5 g

KEY FACTS

(learn about health benefits or risks)
  • Cod, coated, baked or broiled, made with cooking spray has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (20%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (a vital part of the body growth process) and Vitamin B12 (helps you to get a good night's sleep).
  • Cod, coated, 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 (35% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.4 cal/g)
High
Density
(20 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
47%
Protein
6%
Carbs
3%
Fiber
3%
Fat
3%
Saturated Fat
21%
Cholesterol
40%
Sodium
0%
Added Sugar

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VITAMINS

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

MINERALS

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

Great source of Selenium

Important for the stimulation of antibodies; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Cod, coated, baked or broiled, made with cooking spray

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 190.4 cal
Calories from Fat 18 cal
% Daily Value
Total Fat 2 g 3%
Saturated Fat 0.5 g 2.5%
Cholesterol 63.9 mg 21.3%
Sodium 954.7 mg 39.8%
Total Carbohydrate 17.9 g 6%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 23.5 g 46.9%
 
Vitamins
Vitamin A 40.8 IU 0.8%
Vitamin B6 0.2 mg 8%
Vitamin B12 2.4 mcg 40.8%
Vitamin C 0 mg 0%
Vitamin D 0.8 mcg 0.2%
Vitamin E 0 mg 0%
Vitamin K 1 mcg 1.2%
 
Minerals
Calcium (Ca) 53 mg 5.4%
Copper (Cu) 0.1 mg 3.7%
Iron (Fe) 1.3 mg 7.3%
Magnesium (Mg) 35.4 mg 8.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 371.3 mg 10.6%
Phosphorus (P) 418.9 mg 41.9%
Selenium (Se) 37.7 mcg 53.8%
Zinc (Zn) 0.7 mg 4.8%