Fish, cod, Atlantic, raw

1 fillet (231 g): 189 kcal, 41.1 g protein, 0 g carbohydrate and 1.5 g fat.

Compare with another food

Nutrition Facts

Serving size1 fillet (231 g)

Amount per serving

Calories190

% Daily Value*

Total Fat 1.5g	2%
Saturated Fat 0g	2%
Trans Fat —
Cholesterol 100mg	33%
Sodium 125mg	5%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 41g	82%
Vitamin D 2.1mcg	10%
Calcium 40mg	2%
Iron 0.9mg	4%
Potassium 950mg	20%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 fillet (231 g) gives you

High in Protein (82% DV), Phosphorus (38% DV), Potassium (20% DV), Selenium (139% DV), Niacin (B3) (30% DV), Vitamin B6 (33% DV), Vitamin B12 (88% DV), Choline (27% DV)

Low in added sugars, total fat, saturated fat, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

92% protein · 0% carbohydrate · 8% fat

Protein: 41 g 92%
Carbs: 0 g 0%
Fat: 2 g 8%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 77% of foods
Protein: more than 68% of foods
Total fat: less than 76% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 64% of foods

All nutrients (57)

Amounts for 1 fillet (231 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	189 kcal	82 kcal
Protein	41.1 g	17.8 g	82%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Total sugars	0 g	0 g
Added sugars	0 g	0 g	0%
Water	188 g	81.2 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	1.55 g	0.67 g	2%
Saturated fat	0.303 g	0.131 g	2%
Monounsaturated fat	0.217 g	0.094 g
Polyunsaturated fat	0.534 g	0.231 g
Omega-3 EPA	0.148 g	0.064 g
Omega-3 DHA	0.277 g	0.12 g
Cholesterol	99.3 mg	43 mg	33%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	37 mg	16 mg	3%
Iron	0.878 mg	0.38 mg	5%
Magnesium	73.9 mg	32 mg	18%
Phosphorus	469 mg	203 mg	38%
Potassium	954 mg	413 mg	20%
Sodium	125 mg	54 mg	5%
Zinc	1.04 mg	0.45 mg	9%
Copper	0.065 mg	0.028 mg	7%
Manganese	0.035 mg	0.015 mg	2%
Selenium	76.5 mcg	33.1 mcg	139%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	27.7 mcg	12 mcg	3%
Vitamin C	2.31 mg	1 mg	3%
Vitamin D	2.08 mcg	0.9 mcg	10%
Vitamin E	1.48 mg	0.64 mg	10%
Vitamin K	0.231 mcg	0.1 mcg	0%
Thiamin (B1)	0.176 mg	0.076 mg	15%
Riboflavin (B2)	0.15 mg	0.065 mg	12%
Niacin (B3)	4.77 mg	2.06 mg	30%
Pantothenic acid (B5)	0.353 mg	0.153 mg	7%
Vitamin B6	0.566 mg	0.245 mg	33%
Folate	16.2 mcg	7 mcg	4%
Vitamin B12	2.1 mcg	0.91 mcg	88%
Choline	151 mg	65.2 mg	27%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.46 g	0.199 g
Threonine	1.8 g	0.781 g
Isoleucine	1.9 g	0.821 g
Leucine	3.34 g	1.45 g
Lysine	3.78 g	1.64 g
Methionine	1.22 g	0.527 g
Cystine	0.441 g	0.191 g
Phenylalanine	1.61 g	0.695 g
Tyrosine	1.39 g	0.601 g
Valine	2.12 g	0.917 g
Arginine	2.46 g	1.07 g
Histidine	1.21 g	0.524 g
Alanine	2.49 g	1.08 g
Aspartic acid	4.21 g	1.82 g
Glutamic acid	6.14 g	2.66 g
Glycine	1.98 g	0.855 g
Proline	1.46 g	0.63 g
Serine	1.68 g	0.726 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

In basalfit recipes

Baked cod with tomatoes, olives & potatoes

Similar foods

Sources

USDA FoodData Central record 171955(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.