1 serving (100 grams) contains 105 calories, 23.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
250 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 54.8 g | 109% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 42.9 mg | 3% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 809.5 mg | 17% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Baked cod fish
Baked cod fish is a flavorful and nutritious dish popular in global cuisines, especially in Mediterranean, Scandinavian, and North American diets. Cod, a cold-water white fish, is known for its mild taste, flaky texture, and versatility in recipes. It is a lean protein source with a low-fat content, providing approximately 20 grams of protein, less than 1 gram of fat, and only about 90 calories per 100-gram serving. Rich in essential nutrients such as vitamin B12, niacin, and selenium, baked cod is an excellent choice for a balanced diet. It is also known for containing omega-3 fatty acids, though in smaller amounts compared to fattier fish like salmon, contributing to heart health and overall wellness.
Health Benefits
- High-quality protein supports muscle repair and immune function, with approximately 20 grams of protein per 100 grams.
- Rich in vitamin B12, which is essential for red blood cell production and nervous system health.
- Contains selenium, a powerful antioxidant that supports thyroid function and protects against cellular damage.
- Low in saturated fat, making it heart-healthy and excellent for cholesterol management.
- Source of niacin (vitamin B3), which aids in energy metabolism and skin health.
Dietary Considerations
Selection and Storage
Store raw cod in the refrigerator at or below 40°F (4°C) and consume within 1-2 days after purchase. For longer storage, freeze at 0°F (-18°C) or lower, ensuring it is wrapped tightly to prevent freezer burn.
Common Questions About Baked cod fish Nutrition
Is baked cod fish high in protein?
Yes, baked cod fish is an excellent source of lean protein. A 3-ounce (85-gram) serving of cooked cod provides approximately 15-20 grams of protein, making it a great choice for muscle repair and overall health.
Can I eat baked cod fish on a keto diet?
Yes, baked cod fish is a keto-friendly food since it is very low in carbohydrates, containing less than 1 gram of carbs per 3-ounce serving. It is also high in protein and low in calories, fitting well into a ketogenic diet plan.
What are the health benefits of baked cod fish?
Baked cod fish is rich in essential nutrients like vitamin B12, selenium, and omega-3 fatty acids, which support brain health, reduce inflammation, and improve heart health. Additionally, it is low in saturated fat, making it a heart-healthy option.
What is a recommended portion size for baked cod fish?
A standard serving size of baked cod fish is about 3-4 ounces (85-113 grams) for an average adult. This portion provides a good balance of protein (15-20 grams), while keeping calories low at roughly 70-80 calories per serving.
How does baked cod fish compare to salmon in terms of nutrition?
Compared to salmon, baked cod fish is leaner and lower in fat, containing about 1 gram of fat per 3-ounce serving versus salmon's 7-12 grams. While cod has less omega-3 fatty acids than salmon, it is still a low-calorie, high-protein choice for those aiming to reduce fat intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
