Cod, coated, fried, 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)
256.7 calories, 40.5 from fat
 
Carbs
19.8 g
 
Proteins
32 g
 
Fat
4.5 g
 
Sat. Fat
1.1 g

KEY FACTS

(learn about health benefits or risks)
  • Cod, coated, fried, 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 (20.4%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps you to get a good night's sleep).
  • Cod, coated, fried, 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 (38% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.5 cal/g)
High
Density
(20.4 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
64%
Protein
7%
Carbs
5%
Fiber
7%
Fat
6%
Saturated Fat
50%
Cholesterol
44%
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

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 cooking spray

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 256.7 cal
Calories from Fat 40.5 cal
% Daily Value
Total Fat 4.5 g 6.9%
Saturated Fat 1.1 g 5.5%
Cholesterol 149.6 mg 49.9%
Sodium 1055.7 mg 44%
Total Carbohydrate 19.8 g 6.6%
Dietary Fiber 1.2 g 4.8%
Sugars (Added) 0 g 0%
Protein 32 g 64%
 
Vitamins
Vitamin A 107.7 IU 2.2%
Vitamin B6 0.2 mg 12%
Vitamin B12 3.3 mcg 54.4%
Vitamin C 0 mg 0%
Vitamin D 1.2 mcg 0.3%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.6%
 
Minerals
Calcium (Ca) 74.8 mg 6.8%
Copper (Cu) 0.1 mg 5.8%
Iron (Fe) 1.9 mg 10.7%
Magnesium (Mg) 47.6 mg 11.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 481.1 mg 13.7%
Phosphorus (P) 561 mg 56.1%
Selenium (Se) 51.5 mcg 73.6%
Zinc (Zn) 1.2 mg 7.7%