Cod, steamed or poached
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Small Cod (yield After Cooking, Bone Removed)245 g
✓
Medium Cod (yield After Cooking, Bone Removed)490 g
✓
Large Cod (yield After Cooking, Bone Removed)735 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)17 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 medium fillet (227 g)
197.5 calories, 10.8 from fat
 
Carbs
0 g
 
Proteins
43.6 g
 
Fat
1.2 g
 
Sat. Fat
0.2 g

KEY FACTS

(learn about health benefits or risks)
  • Cod, steamed or poached has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz).
  • Rich in vitamins and minerals (30.6%/cal) - a good source of Selenium (important for the stimulation of antibodies), Vitamin B12 (helps prevent Alzheimer's disease) and Phosphorus (helps provide effective digestion).
  • Cod, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (38% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Low
Density
(0.9 cal/g)
High
Density
(30.6 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
87%
Protein
0%
Carbs
0%
Fiber
2%
Fat
1%
Saturated Fat
45%
Cholesterol
62%
Sodium
0%
Added Sugar

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VITAMINS

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

Great source of Vitamin B12

Helps prevent Alzheimer's disease; Helps you to get a good night's sleep.

MINERALS

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

Great source of Selenium

Stimulates the creation of antioxidants; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Cod, steamed or poached

Serving Size: medium fillet (227g)

* Amount Per Serving
Calories 197.5 cal
Calories from Fat 10.8 cal
% Daily Value
Total Fat 1.2 g 1.8%
Saturated Fat 0.2 g 1.2%
Cholesterol 133.9 mg 44.6%
Sodium 1491.4 mg 62.1%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 43.6 g 87.2%
 
Vitamins
Vitamin A 15.1 IU 0.3%
Vitamin B6 0.3 mg 13.4%
Vitamin B12 4.8 mcg 80.2%
Vitamin C 0 mg 0%
Vitamin D 1.4 mcg 0.3%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 22.7 mg 2.3%
Copper (Cu) 0.1 mg 2.7%
Iron (Fe) 0.5 mg 2.5%
Magnesium (Mg) 52.2 mg 13.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 569.8 mg 16.3%
Phosphorus (P) 721.9 mg 72.2%
Selenium (Se) 65.4 mcg 93.4%
Zinc (Zn) 0.9 mg 5.9%