Raw Atlantic Cod
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 0 g | 0% |
| Net Carbohydrates | 0 g | 0% |
| Sugars | 0 g | 0% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 0 g | 0% |
| Protein | 41.14 g | 82% |
| Total Fat | 1.55 g | 2% |
| Saturated Fat | 0.3 g | 2% |
| Monounsaturated Fat | 0.22 g | - |
| Polyunsaturated Fat | 0.53 g | - |
| Trans Fat | No data | - |
| Cholesterol | 99.33 mg | 33% |
| Vitamins | ||
| Vitamin A | 27.72 mcg | 3% |
| Vitamin C | 2.31 mg | 3% |
| Vitamin D | 2.08 mcg | 10% |
| Minerals | ||
| Sodium | 124.74 mg | 5% |
| Potassium | 954.03 mg | 20% |
| Calcium | 36.96 mg | 3% |
| Magnesium | 73.92 mg | 18% |
| Iron | 0.88 mg | 5% |
| Zinc | 1.04 mg | 9% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
3%
Vitamin C
3%
Vitamin D
10%
Vitamin E
10%
Vitamin K
0.2%
Vitamin B1
15%
Vitamin B2
12%
Vitamin B3
30%
Vitamin B5
7%
Vitamin B6
33%
Vitamin B7
-
Vitamin B9
4%
Vitamin B12
88%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
3%
Iron
5%
Magnesium
18%
Phosphorus
38%
Potassium
20%
Sodium
5%
Zinc
9%
Copper
7%
Manganese
2%
Selenium
139%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
114%
Isoleucine
143%
Valine
126%
Lysine
142%
Tryptophan
131%
Threonine
129%
Phenylalanine
139%
Methionine
183%
Histidine
124%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 189 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
28 min
Jogging
24 min
Cycling
25 min
Walking
45 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Atlantic cod is a lean, low-calorie protein source, beneficial for weight management and heart health, as noted by Healthline. It provides essential omega-3 fatty acids, which observational evidence suggests may be associated with reduced blood pressure and a lower risk of heart disease, according to WebMD and Harvard Health. Additionally, cod is a source of B vitamins, phosphorus, selenium, and iodine, contributing to overall health.
1. Is Cod Healthy? Nutrition, Calories, Benefits, and More
Source: Healthline, 2019
Summary: Atlantic cod is a nutrient-dense fish, providing high-quality protein, essential B vitamins, and minerals like phosphorus and selenium, with a serving of cooked Atlantic cod containing only fat, making it beneficial for heart health and weight management.
Read More: https://www.healthline.com/nutrition/is-cod-healthy
2. Cod: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD
Summary: Atlantic cod is a low-fat protein source and is rich in omega-3 fatty acids, iodine, and Vitamin B12, contributing to heart health, blood pressure control, and improved brain function.
3. The Story on Fish and Heart Health - Harvard Health
Source: Harvard Health, 2023
Summary: Atlantic cod low calorie is mentioned as a source of beneficial omega-3 fatty acids (EPA and DHA), which are essential for heart health, blood pressure control, and protection against cardiovascular events, with the American Heart Association recommending two 3-ounce servings of fatty fish weekly.
Read More: https://www.health.harvard.edu/heart-health/the-story-on-fish-and-heart-health
