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 small fillet (170 g)
238 calories, 22.5 from fat
 
Carbs
22.3 g
 
Proteins
29.3 g
 
Fat
2.5 g
 
Sat. Fat
0.6 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 (helps the regulation of hormones in the body), Phosphorus (a vital part of the body growth process) 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)
59%
Protein
7%
Carbs
4%
Fiber
4%
Fat
3%
Saturated Fat
27%
Cholesterol
50%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
79 min
32 min
60 min
95 min

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; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Cod, coated, baked or broiled, made with cooking spray

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 238 cal
Calories from Fat 22.5 cal
% Daily Value
Total Fat 2.5 g 3.8%
Saturated Fat 0.6 g 3.1%
Cholesterol 79.9 mg 26.6%
Sodium 1193.4 mg 49.7%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 29.3 g 58.7%
 
Vitamins
Vitamin A 51 IU 1%
Vitamin B6 0.2 mg 10%
Vitamin B12 3.1 mcg 51%
Vitamin C 0 mg 0%
Vitamin D 1 mcg 0.3%
Vitamin E 0 mg 0%
Vitamin K 1.2 mcg 1.5%
 
Minerals
Calcium (Ca) 66.3 mg 6.8%
Copper (Cu) 0.1 mg 4.6%
Iron (Fe) 1.6 mg 9.1%
Magnesium (Mg) 44.2 mg 11.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 464.1 mg 13.3%
Phosphorus (P) 523.6 mg 52.4%
Selenium (Se) 47.1 mcg 67.3%
Zinc (Zn) 0.9 mg 6%