Cod, coated, baked or broiled, made with margarine
✓
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 medium fillet (227 g)
367.7 calories, 93.6 from fat
 
Carbs
28.4 g
 
Proteins
37.6 g
 
Fat
10.4 g
 
Sat. Fat
2.1 g

KEY FACTS

(learn about health benefits or risks)
  • Cod, coated, baked or broiled, made with margarine 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 (17.9%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps prevent Alzheimer's disease).
  • Cod, coated, baked or broiled, made with margarine 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
(1.6 cal/g)
High
Density
(17.9 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
75%
Protein
10%
Carbs
5%
Fiber
16%
Fat
11%
Saturated Fat
34%
Cholesterol
66%
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 margarine

Serving Size: medium fillet (227g)

* Amount Per Serving
Calories 367.7 cal
Calories from Fat 93.6 cal
% Daily Value
Total Fat 10.4 g 16%
Saturated Fat 2.1 g 10.5%
Cholesterol 102.2 mg 34.1%
Sodium 1593.5 mg 66.4%
Total Carbohydrate 28.4 g 9.5%
Dietary Fiber 1.4 g 5.4%
Sugars (Added) 0 g 0%
Protein 37.6 g 75.1%
 
Vitamins
Vitamin A 431.3 IU 8.6%
Vitamin B6 0.3 mg 12.9%
Vitamin B12 3.9 mcg 65.1%
Vitamin C 0 mg 0%
Vitamin D 1.6 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 15 mcg 18.7%
 
Minerals
Calcium (Ca) 88.5 mg 9.1%
Copper (Cu) 0.1 mg 5.9%
Iron (Fe) 2.1 mg 11.5%
Magnesium (Mg) 56.8 mg 14.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 597 mg 17.1%
Phosphorus (P) 671.9 mg 67.2%
Selenium (Se) 60.2 mcg 85.9%
Zinc (Zn) 1.2 mg 7.7%