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 steak (227 g)
317.8 calories, 29.7 from fat
 
Carbs
29.8 g
 
Proteins
39.2 g
 
Fat
3.3 g
 
Sat. Fat
0.8 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 (helps provide effective digestion) 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)
78%
Protein
10%
Carbs
5%
Fiber
5%
Fat
4%
Saturated Fat
36%
Cholesterol
66%
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

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, coated, baked or broiled, made with cooking spray

Serving Size: steak (227g)

* Amount Per Serving
Calories 317.8 cal
Calories from Fat 29.7 cal
% Daily Value
Total Fat 3.3 g 5.1%
Saturated Fat 0.8 g 4.1%
Cholesterol 106.7 mg 35.6%
Sodium 1593.5 mg 66.4%
Total Carbohydrate 29.8 g 9.9%
Dietary Fiber 1.4 g 5.4%
Sugars (Added) 0 g 0%
Protein 39.2 g 78.4%
 
Vitamins
Vitamin A 68.1 IU 1.4%
Vitamin B6 0.3 mg 13.4%
Vitamin B12 4.1 mcg 68.1%
Vitamin C 0 mg 0%
Vitamin D 1.4 mcg 0.3%
Vitamin E 0 mg 0%
Vitamin K 1.6 mcg 2%
 
Minerals
Calcium (Ca) 88.5 mg 9.1%
Copper (Cu) 0.1 mg 6.1%
Iron (Fe) 2.2 mg 12.1%
Magnesium (Mg) 59 mg 14.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 619.7 mg 17.7%
Phosphorus (P) 699.2 mg 69.9%
Selenium (Se) 62.9 mcg 89.8%
Zinc (Zn) 1.2 mg 8%