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Cod Fillets, Raw

Cod Fillets, Raw

EverydayRaw

Cod fillets are boneless cuts from a lean, cold-water fish prized for their mild flavor and versatile culinary applications. This white fish provides high-quality protein with minimal fat, along with notable amounts of vitamin B12 and phosphorus for metabolic and bone health. When cooked, the flesh becomes tender and flaky, making it suitable for baking, grilling, or pan-searing. Sustainably sourced cod is recommended due to overfishing concerns in some regions.

Macro Impact

A 4 oz serving contains 91 calories, 20g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 91 calories?
Walking3.5 mph, moderate pace
21 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
9 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
Calories91
% Daily Value*
Total Fat0.7g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol49mg
16%
Sodium68mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D1mcg
6%
Calcium18mg
1%
Iron0.4mg
2%
Potassium442mg
9%

* 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
0 / 3 g
15%
Isoleucine
1 / 2 g
56%
Leucine
2 / 3 g
49%
Lysine
2 / 2 g
74%
Methionine
1 / 1 g
48%
Phenylalanine
1 / 2 g
38%
Threonine
1 / 1 g
70%
Tryptophan
0 / 0 g
68%
Valine
1 / 2 g
48%
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
6%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
2 / 15 mg
15%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
21%
Biotin, B7
3 / 30 mcg
8%
Cobalamin, B12
1 / 2 mcg
47%
Folate
8 / 400 mcg
2%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
8%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
18 / 1k mg
2%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
3%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
230 / 700 mg
33%
Potassium
442 / 3k mg
15%
Selenium
35 / 55 mcg
64%
Sodium
68 / 2.3k mg
3%
Zinc
1 / 10 mg
5%
Chromium
1 / 30 mcg
3%
Molybdenum
0 / 45 mcg
0%
Iodine
208 / 150 mcg
138%
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.
  4. 4.Fish, cod (gray cod), pacific, raw. Canadian Nutrient File. Food ID 3196.
  5. 5.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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