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Atlantic Cod, Raw

Atlantic Cod, Raw

EverydayRaw

Atlantic cod is a lean saltwater fish prized for its mild flavor and firm, flaky white flesh when cooked. This cold-water species provides high-quality protein with minimal saturated fat, along with notable amounts of selenium and vitamin B12. Sustainably harvested from North Atlantic fisheries, raw cod fillets adapt well to baking, grilling, or poaching while containing lower mercury levels than larger predatory fish.

Macro Impact

A 4 oz serving contains 93 calories, 20g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 93 calories?
Walking3.5 mph, moderate pace
22 min
YogaModerate effort, gentle pace
16 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories93
% Daily Value*
Total Fat0.8g
1%
Saturated Fat0.1g
1%
Trans Fat0.2g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol49mg
16%
Sodium61mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D1mcg
5%
Calcium18mg
1%
Iron0.4mg
2%
Potassium468mg
10%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
49 / 300 g
16%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
20 / 80 g
25%
Amino Acids
Histidine
1 / 3 g
19%
Isoleucine
1 / 2 g
59%
Leucine
2 / 3 g
53%
Lysine
2 / 2 g
78%
Methionine
1 / 1 g
50%
Phenylalanine
1 / 2 g
40%
Threonine
1 / 1 g
74%
Tryptophan
0 / 0 g
71%
Valine
1 / 2 g
50%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
2 / 15 mg
16%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
21%
Biotin, B7
3 / 30 mcg
8%
Cobalamin, B12
1 / 2 mcg
43%
Folate
8 / 400 mcg
2%
Vitamin A
14 / 800 mcg
2%
Vitamin C
1 / 83 mg
1%
Vitamin D
1 / 15 mcg
7%
Vitamin E
1 / 15 mg
5%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
18 / 1k mg
2%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
3%
Magnesium
36 / 370 mg
10%
Manganese
0 / 2 mg
1%
Phosphorous
230 / 700 mg
33%
Potassium
468 / 3k mg
16%
Selenium
38 / 55 mcg
68%
Sodium
61 / 2.3k mg
3%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
129 / 150 mcg
86%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
92 g
Caffeine
0 mg
Choline
74 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, cod, Atlantic, wild caught, raw. USDA Foundational Foods. FDC ID 2684444.
  2. 2.Fish, cod, Atlantic, raw. USDA Standard Reference, Legacy. Food ID 171955.
  3. 3.Fish, cod (scrod), atlantic, raw. Canadian Nutrient File. Food ID 3194.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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