Cod, coated, baked or broiled, made with oil
✓
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 cup, cooked, flaked (136 g)
246.2 calories, 81.9 from fat
 
Carbs
17 g
 
Proteins
22.5 g
 
Fat
9.1 g
 
Sat. Fat
1.4 g

KEY FACTS

(learn about health benefits or risks)
  • Cod, coated, baked or broiled, made with oil 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 (15.7%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B12 (helps prevent Alzheimer's disease).
  • Cod, coated, baked or broiled, made with oil contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (33% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.8 cal/g)
High
Density
(15.7 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
45%
Protein
6%
Carbs
3%
Fiber
14%
Fat
7%
Saturated Fat
20%
Cholesterol
40%
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

Helps the regulation of hormones in the body; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Cod, coated, baked or broiled, made with oil

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 246.2 cal
Calories from Fat 81.9 cal
% Daily Value
Total Fat 9.1 g 14%
Saturated Fat 1.4 g 7.2%
Cholesterol 61.2 mg 20.4%
Sodium 954.7 mg 39.8%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 22.5 g 45%
 
Vitamins
Vitamin A 36.3 IU 0.7%
Vitamin B6 0.2 mg 7.7%
Vitamin B12 2.3 mcg 39%
Vitamin C 0 mg 0%
Vitamin D 0.8 mcg 0.2%
Vitamin E 0 mg 0%
Vitamin K 9.4 mcg 11.7%
 
Minerals
Calcium (Ca) 51.7 mg 5.4%
Copper (Cu) 0.1 mg 3.5%
Iron (Fe) 1.3 mg 7%
Magnesium (Mg) 34 mg 8.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 356.3 mg 10.2%
Phosphorus (P) 401.2 mg 40.1%
Selenium (Se) 36 mcg 51.5%
Zinc (Zn) 0.7 mg 4.6%