🧪 Nutrition Facts
- Calories 149.5
- Total Fat 3.5 g
- Saturated Fat 2.0 g
- Cholesterol 74.7 mg
- Sodium 239.7 mg
- Potassium 390.6 mg
- Total Carbohydrate 8.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 22.0 g
- Vitamin A 18.3 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 104.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Potato Crusted Cod contains 149.5 calories per serving (1 Serving (141.0g)), a moderate amount that fits easily into most daily calorie goals. Protein is the dominant macronutrient at 22.0g per serving (58.1% of calories), which supports muscle repair and satiety. With 22.0g of protein per serving (44% DV), it's an excellent source of protein for muscle maintenance and recovery.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Cod, Hash Brown Potatoes (potatoes, Corn Starch, Dextrose, Onion, Freshness Preserved with Sodium Bisulfite), Water, Shredded Sharp Cheddar Cheese (cultured Pasteurized Milk, Salt, Enzymes, Annatto [color] and Anti-Caking Agent), Eggs (citric Acid), Garlic Powder, Dried Chives, Salt, Black Pepper.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Bisulfite
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Potato Crusted Cod — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Potato Crusted Cod contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 149.5 kcal | 7.5% |
| Total Fat | 3.5 g | 4% |
| Saturated Fat | 2.0 g | 10% |
| Cholesterol | 74.7 mg | 25% |
| Sodium | 239.7 mg | 10% |
| Total Carbohydrate | 8.0 g | 3% |
| Protein | 22.0 g | 44% ✅ |
| Vitamin A | 18.3 IU | 0% |
| Calcium | 104.3 mg | 8% |
| Iron | 0.7 mg | 4% |
| Potassium | 390.6 mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Potato Crusted Cod accounts for 7.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 58.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 149.5 calories in Potato Crusted Cod? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.3 min |
| Walking: 17 minutes per mile | 25.8 min |
| Cycling (Low Intensity) | 16.3 min |
| HIIT | 13.8 min |
| Shadowboxing | 15.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Potato Crusted Cod
Is Potato Crusted Cod good for weight loss?
At about 150 calories per serving with 22g of protein and only 3.5g of fat, this is a solid choice for weight loss. The high protein content helps keep you full, which can reduce overall calorie intake throughout the day.
Is Potato Crusted Cod good for muscle building?
With 22g of protein in a single serving, potato crusted cod supports muscle repair and growth effectively. The lean protein from cod combined with minimal fat makes this a practical option for those focused on building muscle.
Is Potato Crusted Cod suitable for people with lactose intolerance?
This dish contains cheddar cheese, which has lactose, so it's not suitable for people with lactose intolerance unless they can tolerate small amounts or choose to avoid the cheese component.
Is Potato Crusted Cod gluten-free?
The potato crust itself is gluten-free, but the hash brown potatoes contain corn starch and dextrose, which are naturally gluten-free. However, you should verify the manufacturing process and any cross-contamination risks if you have celiac disease or severe gluten sensitivity.
What diets does Potato Crusted Cod suit?
This works well for high-protein diets, low-fat diets, and pescatarian diets. It's also generally suitable for paleo and whole30 approaches, though you'd want to check the specific additives like sodium bisulfite and annatto depending on how strict your interpretation is.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
