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Cobia, Baked

Cobia, Baked

EverydayCooked

Cobia is a premium white fish known for its firm, flaky texture and mild, sweet flavor profile. When baked, this protein-rich fish maintains its moisture while developing a tender consistency similar to swordfish or mahi-mahi. Cobia provides an excellent source of lean protein, omega-3 fatty acids, and essential minerals, making it a nutritious choice for health-conscious consumers.

Macro Impact

A 4 oz serving contains 113 calories, 23g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 113 calories?
Walking3.5 mph, moderate pace
26 min
YogaModerate effort, gentle pace
19 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories113
% Daily Value*
Total Fat2g
3%
Saturated Fat0.7g
3%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat0.9g
Cholesterol79mg
26%
Sodium79mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein23g
Vitamin D0.6mcg
3%
Calcium11mg
1%
Iron0.6mg
3%
Potassium396mg
8%

* 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
2 / 78 g
3%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
79 / 300 g
26%
Omega 3
0 / 5 g
7%
Omega 6
0 / 19 g
2%
Omega 9
1 g
Protein
Protein
23 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
22%
Isoleucine
1 / 2 g
56%
Leucine
2 / 3 g
58%
Lysine
2 / 2 g
83%
Methionine
0 / 1 g
42%
Phenylalanine
1 / 2 g
40%
Threonine
1 / 1 g
75%
Tryptophan
0 / 0 g
78%
Valine
1 / 2 g
48%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
19%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
3 / 2 mcg
118%
Folate
5 / 400 mcg
1%
Vitamin A
11 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
4%
Vitamin E
1 / 15 mg
8%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
4%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
215 / 700 mg
31%
Potassium
396 / 3k mg
13%
Selenium
41 / 55 mcg
74%
Sodium
79 / 2.3k mg
3%
Zinc
1 / 10 mg
6%
Chromium
1 / 30 mcg
4%
Molybdenum
1 / 45 mcg
3%
Iodine
34 / 150 mcg
23%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
85 g
Caffeine
0 mg
Choline
73 mg
Taurine
23 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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