1 serving (200 grams) contains 150 calories, 25.0 grams of protein, 3.0 grams of fat, and 10.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 58.8 mg | 19% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.5 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 117.6 mcg | 588% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 470.6 mg | 10% | |
* 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 Cod with mixed veggies
Cod with mixed veggies is a wholesome dish combining lean, low-fat fish protein with the nutritional variety of vegetables. Cod originates from cold-water regions such as the North Atlantic and is often associated with Scandinavian and British cuisines, where it is a staple ingredient in many diet-friendly recipes. Cod is particularly lauded for being rich in high-quality protein, omega-3 fatty acids, and B vitamins while being low in calories and fat. Mixed vegetables, which can include carrots, broccoli, bell peppers, and zucchini, provide an excellent mix of fiber, antioxidants, vitamins like A and C, and minerals such as potassium. This combination creates a nutrient-rich meal that supports heart health, weight management, and immune function without being heavy on calories or saturated fats.
Health Benefits
- Boosts heart health with omega-3 fatty acids from cod, which help reduce inflammation and improve cholesterol levels.
- Supports immune function with vitamin C and beta-carotene present in mixed vegetables like broccoli and carrots.
- Helps in muscle repair and growth due to the high-quality protein found in cod, which supplies essential amino acids.
- Aids digestion through the fiber content in mixed vegetables, promoting healthy gut activity.
- Contributes to eye health via vitamin A in vegetables like carrots and spinach, essential for maintaining good vision.
Dietary Considerations
Selection and Storage
Store fresh cod in the refrigerator for up to 2 days or freeze for longer storage. Vegetables should be stored in a cool, dry place or refrigerated to preserve their freshness. Cook cod to an internal temperature of 145°F to ensure safety.
Common Questions About Cod with mixed veggies Nutrition
Is cod with mixed veggies high in protein?
Yes, cod with mixed veggies is high in protein. A 3-ounce serving of cooked cod contains around 20 grams of protein, making it an excellent lean source. When paired with nutrient-dense veggies, it becomes a well-balanced meal that supports muscle repair and maintenance.
Can I eat cod with mixed veggies on a keto diet?
Yes, cod with mixed veggies can be a keto-friendly meal if low-carb vegetables like broccoli, spinach, or zucchini are used. Cod itself is naturally carb-free, so the total carbohydrate content will depend on the selection of vegetables.
What are the health benefits of eating cod with mixed veggies?
Cod is a heart-healthy fish rich in omega-3 fatty acids, lean protein, and low in saturated fat. Mixed vegetables provide essential vitamins, minerals, and fiber, which support digestion, immune health, and overall well-being. Together, this combination promotes a nutrient-dense, balanced diet.
What is the recommended serving size for cod with mixed veggies?
A recommended serving size for a balanced meal would be 3-4 ounces of cooked cod, paired with about 1-2 cups of mixed vegetables. This portion typically provides around 200-300 calories, depending on how it's prepared (e.g., baked, grilled, or sautéed).
How does cod with mixed veggies compare to chicken with mixed veggies?
Cod is lighter in calories and fat compared to chicken breast, with 89 calories per 3-ounce serving versus 140 calories for chicken. Additionally, cod provides beneficial omega-3 fatty acids, which are less prevalent in chicken. Both pair well with mixed veggies and are excellent protein choices for a nutritious meal.
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.
