1 serving (85 grams) contains 90 calories, 20.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
250.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.8 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 138.9 mg | 46% | |
| Sodium | 166.7 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 55.6 g | 111% | |
| Vitamin D | 555.6 mcg | 2778% | |
| Calcium | 55.6 mg | 4% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 1111.1 mg | 23% | |
* 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 Broiled cod
Broiled cod is a lean white fish commonly associated with cuisines from coastal regions, particularly Mediterranean, Scandinavian, and East Asian culinary traditions. Cod is known for its mild, slightly sweet flavor and flaky texture, making it a versatile protein choice in various dishes. Nutritionally, a 3-ounce (85-gram) cooked portion of cod provides approximately 90 calories, 20 grams of high-quality protein, and less than 1 gram of fat, with no carbohydrates. It is a rich source of B vitamins, particularly vitamin B12, as well as phosphorus, selenium, and small amounts of omega-3 fatty acids. Since it is relatively low in calories and fat, broiled cod is a popular choice for health-conscious individuals looking for a satisfying yet light protein option.
Health Benefits
- Supports heart health due to selenium, which acts as an antioxidant and may reduce oxidation of lipids.
- Promotes red blood cell formation with vitamin B12, essential for oxygen transport in the body.
- Encourages healthy bones and teeth through phosphorus, a critical mineral for structural integrity.
- Boosts metabolism and energy production through an array of B vitamins, which play a role in converting food into energy.
- Provides small amounts of omega-3 fatty acids, supporting brain function and reducing inflammation.
Dietary Considerations
Selection and Storage
Store raw cod in the coldest part of the refrigerator and use within 1-2 days, or freeze for longer storage. Once cooked, consume within 3-4 days when properly refrigerated.
Common Questions About Broiled cod Nutrition
Is broiled cod high in protein?
Yes, broiled cod is an excellent source of protein. A 3-ounce serving provides approximately 15-20 grams of high-quality, lean protein, making it ideal for muscle repair and growth.
Can I eat broiled cod on a keto diet?
Yes, broiled cod is keto-friendly as it is low in carbohydrates, containing virtually zero carbs per serving. It fits well into a ketogenic diet, which prioritizes high-protein and low-carb foods.
What are the health benefits of eating broiled cod?
Broiled cod is a healthy choice as it is low in calories (about 90 calories per 3-ounce serving) and rich in vitamins like B12 and D, as well as minerals like selenium and phosphorus. It also contains omega-3 fatty acids, which support heart and brain health.
What is a recommended portion size for broiled cod?
A typical serving size for broiled cod is 3-5 ounces, which balances nutritional needs and supports a healthy diet. For adults, 3 ounces is sufficient for most meals, but active individuals might prefer a 5-ounce serving for additional protein.
How does broiled cod compare to baked or fried cod?
Broiled cod is healthier compared to fried cod, as broiling requires little to no added fat and retains more nutrients. Compared to baked cod, broiling can result in a slightly crispier exterior, but both methods preserve the fish's lean protein and omega-3 content without adding many calories.
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.
