Cod Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 273

% Daily Value *

Total Fat 2g %3

Saturated Fat 0g %2

Trans Fat ~g

Cholesterol 152mg %0

Sodium 7027mg %468

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 63g

Vitamin D 161.0IU %26

Calcium 160.0mg %12

Iron 2.5mg %13

Potassium 1458mg %38

Phosphorus 950.0mg %95

* 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.

Vitamins in cod

Vitamin K 0.4µg %0

Vitamin C 3.5mg %4

Vitamin A 140.0IU %5

Vitamin B2 (Riboflavin) 0.2mg %18

Vitamin E 2.8mg %19

Vitamin B1 (Thiamin) 0.3mg %22

Vitamin D 161.0IU %27

Vitamin B5 (Pantothenic acid) 1.7mg %34

Vitamin B3 (Niacin) 7.5mg %47

Choline, total 291.3mg %53

Vitamin B6 0.9mg %66

Vitamin B12 10.0µg %417

Minerals in cod

Manganese 0.1mg %2

Zinc 1.6mg %11

Calcium 160.0mg %12

Iron 2.5mg %14

Copper 0.2mg %20

Magnesium 133.0mg %32

Potassium 1458.0mg %38

Phosphorus 950.0mg %95

Selenium 147.8µg %269

Sodium 7027.0mg %468

Amino Acids in cod

Valine 3.2g %166

Leucine 5.1g %175

Isoleucine 2.9g %193

Cystine 0.7g %219

Tyrosine 2.1g %226

Tryptophan 0.7g %235

Methionine 1.9g %238

Threonine 2.8g %245

Histidine 1.8g %247

Lysine 5.8g %256

Phenylalanine 2.5g %261

Fatty Acids in cod

EPA 0.01g %4

DPA 0.04g %23

Omega-3 0.47g %29

DHA 0.42g %212

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of cod is 0.0/100 which makes it a low quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Cod has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 51
Leucine 59 81
Isoleucine 30 46
Tryptophan 6 11
Threonine 23 44
Histidine 15 29
Lysine 45 92
Met+Cys 22 40
Phe+Tyr 30 73

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in cod is 9.3 which makes it a high P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of cod is 2.9 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in cod as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that cod is lacking.

Nutrient Density Score for cod is 46/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for cod

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 0.04 <4
Zinc:Copper 9.03 <12
Potassium:Sodium 0.21 >2
Caclcium:Magnesium 1.20 <2
Iron:Copper 14.20 <15
Calcium:Phosphorus 0.17 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 72%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

66% of insulinogenic calories