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 large fillet (340 g)
476 calories, 44.1 from fat
 
Carbs
44.7 g
 
Proteins
58.7 g
 
Fat
4.9 g
 
Sat. Fat
1.2 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 (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion) 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)
117%
Protein
15%
Carbs
8%
Fiber
8%
Fat
6%
Saturated Fat
53%
Cholesterol
100%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
159 min
63 min
119 min
190 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

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

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

Serving Size: large fillet (340g)

* Amount Per Serving
Calories 476 cal
Calories from Fat 44.1 cal
% Daily Value
Total Fat 4.9 g 7.6%
Saturated Fat 1.2 g 6.1%
Cholesterol 159.8 mg 53.3%
Sodium 2386.8 mg 99.5%
Total Carbohydrate 44.7 g 14.9%
Dietary Fiber 2 g 8.2%
Sugars (Added) 0 g 0%
Protein 58.7 g 117.4%
 
Vitamins
Vitamin A 102 IU 2%
Vitamin B6 0.4 mg 20.1%
Vitamin B12 6.1 mcg 102%
Vitamin C 0 mg 0%
Vitamin D 2 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 2.4 mcg 3%
 
Minerals
Calcium (Ca) 132.6 mg 13.6%
Copper (Cu) 0.2 mg 9.2%
Iron (Fe) 3.3 mg 18.1%
Magnesium (Mg) 88.4 mg 22.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 928.2 mg 26.5%
Phosphorus (P) 1047.2 mg 104.7%
Selenium (Se) 94.2 mcg 134.5%
Zinc (Zn) 1.8 mg 12%