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 small cod (yield after cooking, bone removed) (292 g)
408.8 calories, 37.8 from fat
 
Carbs
38.4 g
 
Proteins
50.4 g
 
Fat
4.2 g
 
Sat. Fat
1.1 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 (stimulates the creation of antioxidants), 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)
101%
Protein
13%
Carbs
7%
Fiber
7%
Fat
5%
Saturated Fat
46%
Cholesterol
85%
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

A powerful booster of heart health; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

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

Serving Size: small cod (yield after cooking, bone removed) (292g)

* Amount Per Serving
Calories 408.8 cal
Calories from Fat 37.8 cal
% Daily Value
Total Fat 4.2 g 6.5%
Saturated Fat 1.1 g 5.3%
Cholesterol 137.2 mg 45.7%
Sodium 2049.8 mg 85.4%
Total Carbohydrate 38.4 g 12.8%
Dietary Fiber 1.8 g 7%
Sugars (Added) 0 g 0%
Protein 50.4 g 100.8%
 
Vitamins
Vitamin A 87.6 IU 1.8%
Vitamin B6 0.3 mg 17.2%
Vitamin B12 5.3 mcg 87.6%
Vitamin C 0 mg 0%
Vitamin D 1.8 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.6%
 
Minerals
Calcium (Ca) 113.9 mg 11.7%
Copper (Cu) 0.2 mg 7.9%
Iron (Fe) 2.8 mg 15.6%
Magnesium (Mg) 75.9 mg 19%
Manganese (Mn) 0 mg 0%
Potassium (K) 797.2 mg 22.8%
Phosphorus (P) 899.4 mg 89.9%
Selenium (Se) 80.9 mcg 115.5%
Zinc (Zn) 1.5 mg 10.3%