Atlantic Cod, Raw
Atlantic cod is a lean fish packed with protein, making it a great choice for a balanced diet. Its low saturated fat content and notable levels of potassium and phosphorus support muscle function and bone health. Rich in vitamin B12 and vitamin D, it contributes to overall metabolic well-being. With its low calorie count, it’s an excellent option for a nutritious, light meal.
Macronutrient distribution
A Serving (113.4 g) of Atlantic Cod, Raw contains 93 calories, 20.2 g of protein, 0 g of carbohydrates, and 0.76 g of fat.
- Protein
- 20.2 g92%
- Fat
- 0.8 g8%
of calories
Calorie Burn
How long would it take to burn off 93 calories?
- Walking3.5 mph, moderate pace16 min
- YogaModerate effort, gentle pace24 min
- SwimmingFreestyle, moderate effort12 min
- Biking12–14 mph, moderate effort9 min
- StairsStair climbing, moderate pace12 min
- Running5 mph (12 min/mile)9 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113.4 g)
Fats
- Total Fat0.76 / 83 g(1%)
- Saturated Fat0.15 / 25 g(1%)
- Trans Fat0.24 g
- Monounsaturated Fat0.11 g
- Polyunsaturated Fat0.26 g
- Cholesterol48.8 / 300 mg(16%)
- Omega-30.22 g
- Omega-60.03 g
- Omega-90.07 g
- Oleic Acid0.07 g
- Erucic Acid0 g
- Stearic Acid0.03 g
- Linoleic Acid0.01 g
- Myristic Acid0.01 g
- Palmitic Acid0.1 g
- Arachidonic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0 g
- Docosahexaenoic Acid (DHA)0.14 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.07 g
Protein
- Protein20.2 / 56 g(36%)
Amino Acids
- Lysine1.9 g
- Serine0.82 g
- Valine1 g
- Alanine1.2 g
- Cystine0.22 g
- Proline0.71 g
- Arginine1.2 g
- Histidine0.59 g
- Threonine0.89 g
- Isoleucine0.93 g
- Methionine0.6 g
- Tryptophan0.23 g
- Glutamic Acid3 g
- Aspartic Acid2.1 g
- Phenylalanine0.79 g
- Glycine0.97 g
- Leucine1.6 g
- Tyrosine0.68 g
Vitamins
- Vitamin A13.6 / 900 ug(2%)
- Vitamin C1.1 / 90 mg(1%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E0.73 / 15 mg(5%)
- Vitamin K0.11 / 120 ug(0%)
- Vitamin B60.28 / 1.3 mg(21%)
- Vitamin B121 / 2.4 ug(43%)
- Thiamin (B1)0.09 / 1.2 mg(7%)
- Riboflavin (B2)0.07 / 1.3 mg(6%)
- Niacin (B3)2.3 / 16 mg(15%)
- Folate7.9 / 400 ug(2%)
- Pantothenic Acid (B5)0.17 / 5 mg(3%)
- Biotin2.5 / 30 ug(8%)
- Choline73.9 / 550 mg(13%)
Minerals
- Calcium18.1 / 1,000 mg(2%)
- Iron0.43 / 8 mg(5%)
- Magnesium36.3 / 420 mg(9%)
- Phosphorus230.2 / 700 mg(33%)
- Potassium468.3 / 3,400 mg(14%)
- Sodium61.2 / 2,300 mg(3%)
- Zinc0.51 / 11 mg(5%)
- Copper0.03 / 0.9 mg(4%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium37.5 / 55 ug(68%)
- Iodine129.3 / 150 ug(86%)
Other
- Water92.1 / 3,700 g(2%)
Sources
Start today, for free
Track calories and macros in seconds per meal. Download, set your goal and you're ready to go.
