Cod, coated, fried, made with margarine
✓
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)
289 calories, 108 from fat
 
Carbs
16.6 g
 
Proteins
27 g
 
Fat
12 g
 
Sat. Fat
2.4 g

KEY FACTS

(learn about health benefits or risks)
  • Cod, coated, fried, made with margarine 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 (17.3%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (helps provide effective digestion), Vitamin B12 (helps you to get a good night's sleep) and Vitamin K (helps prevent coronary artery disease and heart failure).
  • Cod, coated, fried, made with margarine contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (32% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(17.3 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
54%
Protein
6%
Carbs
4%
Fiber
18%
Fat
12%
Saturated Fat
42%
Cholesterol
44%
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, fried, made with margarine

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 289 cal
Calories from Fat 108 cal
% Daily Value
Total Fat 12 g 18.4%
Saturated Fat 2.4 g 11.9%
Cholesterol 125.8 mg 41.9%
Sodium 1055.7 mg 44%
Total Carbohydrate 16.6 g 5.5%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 27 g 54%
 
Vitamins
Vitamin A 493 IU 9.9%
Vitamin B6 0.2 mg 10.1%
Vitamin B12 2.8 mcg 45.9%
Vitamin C 0 mg 0%
Vitamin D 1.2 mcg 0.3%
Vitamin E 0 mg 0%
Vitamin K 16.5 mcg 20.6%
 
Minerals
Calcium (Ca) 66.3 mg 6.8%
Copper (Cu) 0.1 mg 4.9%
Iron (Fe) 1.6 mg 9%
Magnesium (Mg) 40.8 mg 10.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 408 mg 11.7%
Phosphorus (P) 474.3 mg 47.4%
Selenium (Se) 43.4 mcg 61.9%
Zinc (Zn) 1 mg 6.6%