🧪 Nutrition Facts
- Calories 189.0
- Total Fat 1.5 g
- Saturated Fat 0.3 g
- Cholesterol 99.0 mg
- Sodium 140.4 mg
- Potassium 439.2 mg
- Total Carbohydrate 0.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 41.1 g
- Vitamin A 82.8 IU
- Vitamin B-12 1.9 µg
- Vitamin B-6 0.5 mg
- Vitamin C 2.0 mg
- Vitamin D 259.2 IU
- Vitamin E 1.4 mg
- Calcium 25.2 mg
- Copper 0.1 mg
- Folate 14.4 µg
- Iron 0.9 mg
- Magnesium 75.6 mg
- Manganese 0.0 mg
- Niacin 4.5 mg
- Pantothenic Acid 0.3 mg
- Phosphorus 248.4 mg
- Riboflavin 0.1 mg
- Thiamin 0.2 mg
- Zinc 1.0 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
With 189.0 calories per serving (1 fillet (180.0g)), Cod is a moderately calorie-dense food worth tracking if you're managing your intake. Protein is the dominant macronutrient at 41.1g per serving (92.2% of calories), which supports muscle repair and satiety. With 41.1g of protein per serving (82% 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, Atlantic, Cooked, Dry Heat.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Cod. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about 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 Cod contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 189.0 kcal | 9.4% |
| Total Fat | 1.5 g | 2% |
| Saturated Fat | 0.3 g | 2% |
| Cholesterol | 99.0 mg | 33% |
| Sodium | 140.4 mg | 6% |
| Protein | 41.1 g | 82% ✅ |
| Vitamin A | 82.8 IU | 2% |
| Vitamin C | 2.0 mg | 2% |
| Vitamin D | 259.2 IU | 32% ✅ |
| Vitamin E | 1.4 mg | 9% |
| Thiamin (B-1) | 0.16 mg | 13% |
| Riboflavin (B-2) | 0.14 mg | 11% |
| Niacin (B-3) | 4.5 mg | 28% ✅ |
| Pantothenic Acid (B-5) | 0.33 mg | 7% |
| Vitamin B-6 | 0.51 mg | 30% ✅ |
| Folate | 14.4 µg | 4% |
| Vitamin B-12 | 1.89 µg | 79% ✅ |
| Calcium | 25.2 mg | 2% |
| Iron | 0.9 mg | 5% |
| Potassium | 439.2 mg | 9% |
| Magnesium | 75.6 mg | 18% |
| Phosphorus | 248.4 mg | 20% ✅ |
| Zinc | 1.0 mg | 9% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.03 mg | 1% |
| Selenium | 68.6 µg | 125% ⭐ |
* 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
Cod accounts for 9.4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 92.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 189.0 calories in Cod? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 14.3 min |
| Walking: 17 minutes per mile | 32.6 min |
| Cycling (Low Intensity) | 20.7 min |
| HIIT | 17.5 min |
| Resistance Band Training | 40.0 min |
Find more information on calories burned doing popular exercises.
