Cod
Cod, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 100 kcal |
| Protein | 22.3 g |
| Fat | 0.9 g |
| Carbs | 0.0 g |
Cod is a mild, flaky white fish, here in its cooked state, widely used in baked, poached, pan-fried and battered preparations across European and North American cuisines. Per 100 g, cooked cod provides 100 kcal, 22.3 g of protein, just 0.9 g of fat and no carbohydrates or sugars, making it one of the leaner protein sources available. It delivers 360 mg of potassium, 256 mcg of iodine and 220 mg of phosphorus per 100 g, alongside 83.7 mg of choline. No glycemic index is applicable given the absence of carbohydrates. Cooked cod fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in cooked cod?
Cooked cod contains 100 kcal per 100 g. A typical fillet portion of around 150 g would provide approximately 150 kcal, almost entirely from protein.
How much iodine is in cooked cod?
Cooked cod contains 256 mcg of iodine per 100 g, which is a notably high amount for a whole food. The recommended daily intake for adults is around 150 mcg, so a standard serving can comfortably cover that.
Is cooked cod keto-friendly?
Yes, cooked cod is well suited to a ketogenic diet. It contains zero carbohydrates, 22.3 g of protein and only 0.9 g of fat per 100 g, making it a lean, carb-free protein option.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 100 kcal |
| Protein | 22.3 g |
| Fat | 0.86 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.16 g |
| Monounsaturated | 0.10 g |
| Polyunsaturated | 0.29 g |
| Trans | 0 g |
| Omega-3 | 0.27 g |
| Omega-6 | 0.026 g |
| Cholesterol | 55.5 mg |
| Minerals | Amount |
|---|---|
| Calcium | 17.0 mg |
| Iron | 0.20 mg |
| Magnesium | 30.0 mg |
| Phosphorus | 220 mg |
| Potassium | 360 mg |
| Sodium | 103 mg |
| Zinc | 0.50 mg |
| Copper | 0.030 mg |
| Manganese | 0.013 mg |
| Selenium | 31.0 mcg |
| Iodine | 256 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 3.0 mcg |
| Retinol | 8.0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 1.0 mcg |
| Vitamin E | 0.81 mg |
| Vitamin K | 0.060 mcg |
| Thiamin (B1) | 0.070 mg |
| Riboflavin (B2) | 0.060 mg |
| Niacin (B3) | 2.1 mg |
| Pantothenic acid (B5) | 0.23 mg |
| Vitamin B6 | 0.14 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 1.7 mcg |
| Choline | 83.7 mg |
