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 small cod (yield after cooking, bone removed) (245 g)
213.2 calories, 11.7 from fat
 
Carbs
0 g
 
Proteins
47 g
 
Fat
1.3 g
 
Sat. Fat
0.3 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 (a powerful booster of heart health), Vitamin B12 (helps you to get a good night's sleep) and Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue).
  • 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)
94%
Protein
0%
Carbs
0%
Fiber
2%
Fat
1%
Saturated Fat
48%
Cholesterol
67%
Sodium
0%
Added Sugar

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VITAMINS

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

Great source of Vitamin B12

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

MINERALS

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

Great source of Selenium

Important for the stimulation of antibodies; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Cod, steamed or poached

Serving Size: small cod (yield after cooking, bone removed) (245g)

* Amount Per Serving
Calories 213.2 cal
Calories from Fat 11.7 cal
% Daily Value
Total Fat 1.3 g 2%
Saturated Fat 0.3 g 1.3%
Cholesterol 144.6 mg 48.2%
Sodium 1609.7 mg 67.1%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 47 g 94.1%
 
Vitamins
Vitamin A 16.3 IU 0.3%
Vitamin B6 0.3 mg 14.5%
Vitamin B12 5.2 mcg 86.6%
Vitamin C 0 mg 0%
Vitamin D 1.5 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 24.5 mg 2.5%
Copper (Cu) 0.1 mg 2.9%
Iron (Fe) 0.5 mg 2.7%
Magnesium (Mg) 56.4 mg 14.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 615 mg 17.6%
Phosphorus (P) 779.1 mg 77.9%
Selenium (Se) 70.6 mcg 100.8%
Zinc (Zn) 1 mg 6.4%