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.
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.
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.
meat
vegetables
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%
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