Cod, coated, baked or broiled, made with oil
✓
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 fillet (170 g)
307.7 calories, 102.6 from fat
 
Carbs
21.3 g
 
Proteins
28.1 g
 
Fat
11.4 g
 
Sat. Fat
1.8 g

KEY FACTS

(learn about health benefits or risks)
  • Cod, coated, baked or broiled, made with oil has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (15.7%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B12 (helps prevent Alzheimer's disease).
  • Cod, coated, baked or broiled, made with oil contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (33% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.8 cal/g)
High
Density
(15.7 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
56%
Protein
7%
Carbs
4%
Fiber
18%
Fat
9%
Saturated Fat
26%
Cholesterol
50%
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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Cod, coated, baked or broiled, made with oil

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 307.7 cal
Calories from Fat 102.6 cal
% Daily Value
Total Fat 11.4 g 17.5%
Saturated Fat 1.8 g 9%
Cholesterol 76.5 mg 25.5%
Sodium 1193.4 mg 49.7%
Total Carbohydrate 21.3 g 7.1%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 28.1 g 56.3%
 
Vitamins
Vitamin A 45.3 IU 0.9%
Vitamin B6 0.2 mg 9.6%
Vitamin B12 2.9 mcg 48.7%
Vitamin C 0 mg 0%
Vitamin D 1 mcg 0.3%
Vitamin E 0 mg 0%
Vitamin K 11.7 mcg 14.7%
 
Minerals
Calcium (Ca) 64.6 mg 6.8%
Copper (Cu) 0.1 mg 4.4%
Iron (Fe) 1.6 mg 8.7%
Magnesium (Mg) 42.5 mg 10.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 445.4 mg 12.7%
Phosphorus (P) 501.5 mg 50.2%
Selenium (Se) 45.1 mcg 64.4%
Zinc (Zn) 0.9 mg 5.8%