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Skinless Cod Fillet, Raw

Skinless Cod Fillet, Raw

EverydayRaw

Skinless cod fillet is a lean, mild-flavored white fish prized for its high protein content and low saturated fat levels. This cold-water species, often sourced from the Atlantic or Pacific, yields tender, flaky flesh when cooked and serves as a versatile base for baking, grilling, or pan-searing. A 100g portion provides over 20g of protein with minimal calories, along with essential nutrients like vitamin B12 and iodine, making it a heart-healthy alternative to fattier fish varieties.

Macro Impact

A 3 oz serving contains 70 calories, 15g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 70 calories?
Walking3.5 mph, moderate pace
16 min
YogaModerate effort, gentle pace
12 min
SwimmingModerate effort, freestyle
9 min
Biking12-14 mph, moderate effort
7 min
StairsStair climbing, moderate pace
8 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories70
% Daily Value*
Total Fat0.6g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.1g
Cholesterol37mg
12%
Sodium46mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein15g
Vitamin D0.8mcg
4%
Calcium14mg
1%
Iron0.3mg
2%
Potassium351mg
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
0%
Trans
0 g
Cholesterol
37 / 300 g
12%
Omega 3
0 / 5 g
4%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
15 / 80 g
19%
Amino Acids
Histidine
0 / 3 g
10%
Isoleucine
1 / 2 g
47%
Leucine
1 / 3 g
37%
Lysine
1 / 2 g
58%
Methionine
0 / 1 g
41%
Phenylalanine
1 / 2 g
30%
Threonine
1 / 1 g
53%
Tryptophan
0 / 0 g
46%
Valine
1 / 2 g
39%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
0 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
1 / 2 mcg
32%
Folate
6 / 400 mcg
1%
Vitamin A
10 / 800 mcg
1%
Vitamin C
1 / 83 mg
1%
Vitamin D
1 / 15 mcg
5%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
14 / 1k mg
1%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
2%
Magnesium
27 / 370 mg
7%
Manganese
0 / 2 mg
1%
Phosphorous
173 / 700 mg
25%
Potassium
351 / 3k mg
12%
Selenium
28 / 55 mcg
51%
Sodium
46 / 2.3k mg
2%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
97 / 150 mcg
65%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
69 g
Caffeine
0 mg
Choline
55 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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