Fish, cod, Atlantic, cooked, dry heat
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1 MG | 1% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 2.5 MG | 16% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.3 MG | 17% | |
| Folate, total | 8 UG | 2% | |
| Choline, total | 83.7 MG | 15% | |
| Vitamin B-12 | 1.1 UG | 44% | |
| Vitamin A, RAE | 14 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 5% | |
| Vitamin D (D2 + D3) | 1.2 UG | 6% | |
| Vitamin K (phylloquinone) | 0.1 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 14 MG | 1% | |
| Iron, Fe | 0.5 MG | 3% | |
| Magnesium, Mg | 42 MG | 10% | |
| Phosphorus, P | 138 MG | 11% | |
| Potassium, K | 244 MG | 5% | |
| Sodium, Na | 78 MG | 3% | |
| Zinc, Zn | 0.6 MG | 5% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 37.6 UG | 68% |
Nutrition Highlights
- Low in calories with 105 kcal per 100g.
- Excellent source of protein with 22.8g per 100g, great for muscle building and recovery.
- Very low in fat (0.9g per 100g).
- Rich source of Selenium, Se (68% of Daily Value per 100g).
- Good source of Vitamin B-12 (44% DV).
About Fish, cod, Atlantic, cooked, dry heat
This lean, white-fleshed fish is a nutrient-dense protein source that's especially popular in Atlantic waters. It's remarkably low in calories and fat while providing a substantial amount of high-quality protein—about 23 grams per 100-gram serving. The protein in this fish contains all essential amino acids, making it a complete protein that supports muscle maintenance and overall body function. It's also a good source of several important nutrients including vitamin B12, which is crucial for nerve function and red blood cell formation, as well as selenium, an antioxidant that helps protect cells from damage.
In the kitchen, this versatile fish adapts well to various cooking methods, particularly baking, broiling, and pan-searing. Its mild, slightly sweet flavor makes it appealing to those who might be hesitant about stronger-tasting fish, and its firm yet flaky texture holds up well in dishes like fish tacos, chowder, or baked preparations with herbs and citrus. Because it's so low in fat, it pairs beautifully with healthy fats like olive oil or avocado in recipes, and it readily absorbs marinades and seasonings. For those monitoring their fat intake or seeking a lean protein option, this fish offers excellent nutritional value without excess calories, making it a smart choice for weight management and heart-healthy eating patterns.
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