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Baked Cod

Baked Cod

EverydayCooked

Baked cod is a lean, flaky white fish prized for its mild flavor and high-quality protein content. This preparation method preserves its naturally low calorie and fat profile while providing significant amounts of selenium and vitamin B12. Its delicate texture and neutral taste make it exceptionally versatile, serving as a lighter alternative to fattier proteins like beef or salmon in everything from tacos to sheet-pan dinners.

Macro Impact

A 4 oz serving contains 107 calories, 24g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 107 calories?
Walking3.5 mph, moderate pace
25 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories107
% Daily Value*
Total Fat0.6g
1%
Saturated Fat0.1g
1%
Trans Fat0.0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.1g
Cholesterol66mg
22%
Sodium120mg
5%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein24g
Vitamin D1mcg
7%
Calcium18mg
1%
Iron0.4mg
2%
Potassium348mg
7%

* 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
66 / 300 g
22%
Omega 3
0 / 5 g
3%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
24 / 80 g
31%
Amino Acids
Histidine
1 / 3 g
24%
Isoleucine
1 / 2 g
64%
Leucine
2 / 3 g
60%
Lysine
2 / 2 g
90%
Methionine
1 / 1 g
55%
Phenylalanine
1 / 2 g
61%
Threonine
1 / 1 g
78%
Tryptophan
0 / 0 g
89%
Valine
1 / 2 g
54%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
3 / 15 mg
19%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
25%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
49%
Folate
9 / 400 mcg
2%
Vitamin A
16 / 800 mcg
2%
Vitamin C
1 / 83 mg
1%
Vitamin D
1 / 15 mcg
9%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
18 / 1k mg
2%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
3%
Magnesium
44 / 370 mg
12%
Manganese
0 / 2 mg
1%
Phosphorous
194 / 700 mg
28%
Potassium
348 / 3k mg
12%
Selenium
43 / 55 mcg
77%
Sodium
120 / 2.3k mg
5%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
87 g
Caffeine
0 mg
Choline
95 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, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 171956.
  2. 2.Fish, cod, Pacific, cooked. USDA Standard Reference, Legacy. Food ID 175178.

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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