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 small cod (yield after cooking, bone removed) (292 g)
528.5 calories, 176.4 from fat
 
Carbs
36.6 g
 
Proteins
48.3 g
 
Fat
19.6 g
 
Sat. Fat
3.1 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 (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion) 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)
97%
Protein
12%
Carbs
7%
Fiber
30%
Fat
16%
Saturated Fat
44%
Cholesterol
85%
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: small cod (yield after cooking, bone removed) (292g)

* Amount Per Serving
Calories 528.5 cal
Calories from Fat 176.4 cal
% Daily Value
Total Fat 19.6 g 30.1%
Saturated Fat 3.1 g 15.5%
Cholesterol 131.4 mg 43.8%
Sodium 2049.8 mg 85.4%
Total Carbohydrate 36.6 g 12.2%
Dietary Fiber 1.8 g 7%
Sugars (Added) 0 g 0%
Protein 48.3 g 96.7%
 
Vitamins
Vitamin A 77.9 IU 1.6%
Vitamin B6 0.3 mg 16.5%
Vitamin B12 5 mcg 83.7%
Vitamin C 0 mg 0%
Vitamin D 1.8 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 20.1 mcg 25.2%
 
Minerals
Calcium (Ca) 111 mg 11.7%
Copper (Cu) 0.2 mg 7.6%
Iron (Fe) 2.7 mg 14.9%
Magnesium (Mg) 73 mg 18.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 765 mg 21.9%
Phosphorus (P) 861.4 mg 86.1%
Selenium (Se) 77.4 mcg 110.5%
Zinc (Zn) 1.5 mg 9.9%