1 serving (150 grams) contains 250 calories, 25.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 94.6 mg | 31% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 23.7 g | 8% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 1.6 g | ||
| protein | 39.4 g | 78% | |
| Vitamin D | 315.5 mcg | 1577% | |
| Calcium | 47.3 mg | 3% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 630.9 mg | 13% | |
* 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 Panko cod
Panko cod is a dish that features cod fillet coated in panko breadcrumbs and often baked or fried for a crisp exterior. Cod is a mild-flavored, white fish native to colder waters such as the Atlantic and Pacific oceans and is widely featured in European, North American, and East Asian cuisines. Panko breadcrumbs, originating in Japan, provide a light and airy texture to breaded dishes. Nutritionally, cod is a lean protein source, low in fat while being rich in essential nutrients like selenium, vitamin B12, and phosphorus. A single 3-ounce serving of cod provides roughly 15 grams of protein and minimal calories, making it suitable for various dietary plans aimed at weight management or muscle building.
Health Benefits
- Cod offers high protein content (15 grams per 3 ounces), which is essential for muscle repair and growth.
- It is rich in Vitamin B12, which supports red blood cell formation and neurological health.
- Contains selenium, an antioxidant that plays a vital role in thyroid health and protecting cells from damage.
Dietary Considerations
Selection and Storage
Store raw cod in the refrigerator at 32°F and use within 1-2 days of purchase to maintain freshness. For longer storage, freeze cod in an airtight bag for up to three months.
Common Questions About Panko cod Nutrition
Is Panko Cod high in protein?
Yes, Panko Cod is a good source of protein, as cod itself contains approximately 20 grams of protein per 100 grams. The Panko breadcrumb coating typically adds additional calories but does not significantly impact the protein content.
Can I eat Panko Cod on a keto diet?
Panko Cod is not ideal for a strict keto diet because the Panko breadcrumb coating contains carbohydrates. Traditional Panko breadcrumbs have roughly 20 grams of carbs per 100 grams, which can exceed daily limits for keto dieters.
What are the health benefits or concerns of eating Panko Cod?
Cod is a lean fish rich in protein and low in fat, offering omega-3 fatty acids, B vitamins, and minerals like selenium. However, Panko Cod may be less healthy if deep-fried due to added fats and calories from oil, which could increase your intake of unhealthy trans or saturated fats.
What is the recommended serving size for Panko Cod?
A standard serving size of Panko Cod is typically around 3-4 ounces (85-113 grams), which provides approximately 200-300 calories depending on whether it's baked or fried. Pair it with vegetables for a more balanced meal.
How does Panko Cod compare with breaded or battered cod?
Panko Cod is lighter and crispier compared to traditional battered cod due to the unique texture of Panko breadcrumbs. It often contains fewer total calories and is preferred for baking rather than frying, helping to keep the preparation healthier.
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.
