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Cod, Cooked

Cod, Cooked

EverydayCooked

Cooked cod is a lean, white-fleshed fish known for its mild flavor and flaky texture. As a cooked fish, it provides a high-quality source of protein while remaining very low in fat, making it a nutritious choice for various diets. Cod is often prepared by baking, steaming, or pan-frying, and its delicate flavor pairs well with a wide range of seasonings and sauces.

Macro Impact

A 3 oz serving contains 89 calories, 19g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 89 calories?
Walking3.5 mph, moderate pace
21 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
11 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories89
% Daily Value*
Total Fat0.7g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.1g
Cholesterol47mg
16%
Sodium66mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein19g
Vitamin D1mcg
5%
Calcium12mg
1%
Iron0.4mg
2%
Potassium207mg
4%

* 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
47 / 300 g
16%
Omega 3
0 / 5 g
3%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
19 / 80 g
24%
Amino Acids
Histidine
1 / 3 g
18%
Isoleucine
1 / 2 g
50%
Leucine
1 / 3 g
44%
Lysine
2 / 2 g
77%
Methionine
1 / 1 g
49%
Phenylalanine
1 / 2 g
39%
Threonine
1 / 1 g
56%
Tryptophan
0 / 0 g
51%
Valine
1 / 2 g
48%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
3 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
14%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
37%
Folate
7 / 400 mcg
2%
Vitamin A
12 / 800 mcg
1%
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
12 / 1k mg
1%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
3%
Magnesium
36 / 370 mg
10%
Manganese
0 / 2 mg
1%
Phosphorous
117 / 700 mg
17%
Potassium
207 / 3k mg
7%
Selenium
32 / 55 mcg
58%
Sodium
66 / 2.3k mg
3%
Zinc
1 / 10 mg
5%
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
65 g
Caffeine
0 mg
Choline
71 mg
Taurine
26 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, dry heat (may contain additives to retain moisture). USDA Standard Reference, Legacy. Food ID 171990.
  3. 3.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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