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Cod Fillet, Skin-On, Raw

Cod Fillet, Skin-On, Raw

EverydayRaw

Cod fillet (skin-on) is a lean, flaky white fish prized for its mild flavor and versatility in cooking. The intact skin helps retain moisture during preparation and provides a concentrated source of omega-3 fatty acids, while the flesh delivers high-quality protein with minimal saturated fat. This raw preparation form is commonly baked, grilled, or pan-seared, with the crispable skin adding textural contrast in finished dishes.

Macro Impact

A 3 oz serving contains 60 calories, 13g protein, 0g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 60 calories?
Walking3.5 mph, moderate pace
14 min
YogaModerate effort, gentle pace
10 min
SwimmingModerate effort, freestyle
8 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
7 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories60
% Daily Value*
Total Fat0.5g
1%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol31mg
10%
Sodium39mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein13g
Vitamin D0.7mcg
3%
Calcium8mg
1%
Iron0.3mg
2%
Potassium298mg
6%

* 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
0 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
31 / 300 g
10%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
13 / 80 g
16%
Amino Acids
Histidine
0 / 3 g
12%
Isoleucine
1 / 2 g
36%
Leucine
1 / 3 g
30%
Lysine
1 / 2 g
52%
Methionine
0 / 1 g
19%
Phenylalanine
0 / 2 g
22%
Threonine
1 / 1 g
43%
Tryptophan
0 / 0 g
46%
Valine
1 / 2 g
35%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
7%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
1 / 2 mcg
27%
Folate
3 / 400 mcg
1%
Vitamin A
2 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
4%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
8 / 1k mg
1%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
3%
Magnesium
23 / 370 mg
6%
Manganese
0 / 2 mg
1%
Phosphorous
147 / 700 mg
21%
Potassium
298 / 3k mg
10%
Selenium
24 / 55 mcg
43%
Sodium
39 / 2.3k mg
2%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
56 / 150 mcg
37%
Chlorine
34 / 2.3k mg
1%
Other
Ethyl Alcohol
0 g
Water
71 g
Caffeine
0 mg
Choline
51 mg
Taurine
30 mg

References

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

  1. 1.Cod, fillet, raw. Frida. Public Food Key 72.

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.

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