Cod
Cod – Nutrition Facts (per 100 grams)
Calories: 105 kcal
Protein: 23 g
Fat: 0.8 g
- Saturated Fat: 0.1 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.2 g
- Omega-3 Fatty Acids: 0.15 g
- Omega-6 Fatty Acids: ~0 g
Carbohydrates: 0 g
- Sugars: 0 g
- Fiber: 0 g
Cholesterol: 43 mg
Sodium: 54 mg
Vitamins in cod
- Vitamin A: 10 IU (0% DV)
- Vitamin B1 (Thiamine): 0.02 mg (2% DV)
- Vitamin B2 (Riboflavin): 0.05 mg (4% DV)
- Vitamin B3 (Niacin): 2.0 mg (13% DV)
- Vitamin B5 (Pantothenic Acid): 0.2 mg (4% DV)
- Vitamin B6: 0.3 mg (23% DV)
- Vitamin B12: 1.2 µg (50% DV)
- Vitamin D: 44 IU (11% DV)
- Vitamin E: 0.4 mg (3% DV)
- Vitamin K: 0.2 µg (0% DV)
Minerals in cod
- Calcium: 11 mg (1% DV)
- Phosphorus: 203 mg (29% DV)
- Magnesium: 34 mg (8% DV)
- Potassium: 330 mg (7% DV)
- Iron: 0.3 mg (2% DV)
- Zinc: 0.4 mg (4% DV)
- Selenium: 33.1 µg (60% DV)
Note:
- Percent Daily Values (DV) are based on a 2,000-calorie diet.
- Cod is a lean protein source, low in fat and calories, making it an excellent choice for weight management.
- It’s rich in Vitamin B12 and selenium, supporting energy production and antioxidant defenses.
- Cod also provides a modest amount of omega-3 fatty acids, beneficial for heart and brain health.