Cod, 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)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)15 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)
154.7 calories, 13.5 from fat
 
Carbs
0.3 g
 
Proteins
32.6 g
 
Fat
1.5 g
 
Sat. Fat
0.2 g

KEY FACTS

(learn about health benefits or risks)
  • Cod, baked or broiled, made with cooking spray 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 (31.2%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps you to get a good night's sleep) and Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue).
  • Cod, 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 (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
(31.2 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
65%
Protein
0%
Carbs
0%
Fiber
2%
Fat
1%
Saturated Fat
33%
Cholesterol
48%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
52 min
21 min
39 min
62 min

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

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, baked or broiled, made with cooking spray

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 154.7 cal
Calories from Fat 13.5 cal
% Daily Value
Total Fat 1.5 g 2.4%
Saturated Fat 0.2 g 1.1%
Cholesterol 100.3 mg 33.4%
Sodium 1156 mg 48.2%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 32.6 g 65.1%
 
Vitamins
Vitamin A 11.3 IU 0.2%
Vitamin B6 0.2 mg 11.3%
Vitamin B12 3.8 mcg 63.5%
Vitamin C 0.9 mg 1.4%
Vitamin D 1 mcg 0.3%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 17 mg 1.7%
Copper (Cu) 0 mg 2%
Iron (Fe) 0.3 mg 1.9%
Magnesium (Mg) 42.5 mg 10.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 503.2 mg 14.4%
Phosphorus (P) 600.1 mg 60%
Selenium (Se) 48.8 mcg 69.7%
Zinc (Zn) 0.7 mg 4.4%