Black Cod Fillet, Raw
Black Cod fillet offers a rich source of high-quality protein along with healthy fats, providing moderate calories per serving. It is notable for its omega-3 content, supporting overall nutritional balance. The fish also supplies key minerals such as potassium, magnesium, and phosphorus, important for bodily functions. With vitamins A, B6, and B12, it helps maintain vitality and energy.
Macronutrient distribution
A Serving (113 g) of Black Cod Fillet, Raw contains 220 calories, 15.2 g of protein, 0 g of carbohydrates, and 17.3 g of fat.
- Protein
- 15.2 g28%
- Fat
- 17.3 g72%
of calories
Calorie Burn
How long would it take to burn off 220 calories?
- Walking3.5 mph, moderate pace39 min
- YogaModerate effort, gentle pace56 min
- SwimmingFreestyle, moderate effort29 min
- Biking12–14 mph, moderate effort21 min
- StairsStair climbing, moderate pace28 min
- Running5 mph (12 min/mile)20 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 g)
Fats
- Total Fat17.3 / 83 g(21%)
- Saturated Fat3.6 / 25 g(14%)
- Monounsaturated Fat9.1 g
- Polyunsaturated Fat2.3 g
- Cholesterol55.4 / 300 mg(18%)
- Omega-31.8 g
- Omega-60.29 g
- Omega-99.1 g
- Oleic Acid4.6 g
- Erucic Acid1.5 g
- Lauric Acid0.01 g
- Stearic Acid0.46 g
- Linoleic Acid0.19 g
- Myristic Acid0.81 g
- Palmitic Acid2.3 g
- Eicosenoic Acid3 g
- Arachidonic Acid0.12 g
- Alpha-Linolenic Acid (ALA)0.11 g
- Docosahexaenoic Acid (DHA)0.81 g
- Docosapentaenoic Acid (DPA)0.19 g
- Eicosapentaenoic Acid (EPA)0.77 g
Protein
- Protein15.2 / 56 g(27%)
Amino Acids
- Lysine1.4 g
- Serine0.62 g
- Valine0.78 g
- Alanine0.92 g
- Cystine0.16 g
- Proline0.54 g
- Arginine0.91 g
- Histidine0.45 g
- Threonine0.66 g
- Isoleucine0.7 g
- Methionine0.45 g
- Tryptophan0.17 g
- Glutamic Acid2.3 g
- Aspartic Acid1.6 g
- Phenylalanine0.59 g
- Glycine0.73 g
- Leucine1.2 g
- Tyrosine0.51 g
Vitamins
- Vitamin A105.1 / 900 ug(12%)
- Vitamin B60.34 / 1.3 mg(26%)
- Vitamin B121.7 / 2.4 ug(71%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)4.5 / 16 mg(28%)
- Folate17 / 400 ug(4%)
- Pantothenic Acid (B5)0.85 / 5 mg(17%)
Minerals
- Calcium39.6 / 1,000 mg(4%)
- Iron1.4 / 8 mg(18%)
- Magnesium62.1 / 420 mg(15%)
- Phosphorus189.8 / 700 mg(27%)
- Potassium404.5 / 3,400 mg(12%)
- Sodium63.3 / 2,300 mg(3%)
- Zinc0.36 / 11 mg(3%)
- Copper0.02 / 0.9 mg(3%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium41.2 / 55 ug(75%)
Other
- Water80.3 / 3,700 g(2%)
Sources
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