Black Cod, Raw
Raw black cod offers a valuable source of high-quality protein accompanied by a notable amount of healthy fats including moderate saturated fats. It is rich in key minerals such as potassium, magnesium, and phosphorus that support bodily functions. The generous omega-3 content makes it an excellent choice for those looking to boost essential fatty acid intake. This fish also provides important vitamins including B12, B6, and vitamin A for overall wellness.
Macronutrient distribution
A Serving (85 g) of Black Cod, Raw contains 166 calories, 11.4 g of protein, 0 g of carbohydrates, and 13 g of fat.
- Protein
- 11.4 g28%
- Fat
- 13 g72%
of calories
Calorie Burn
How long would it take to burn off 166 calories?
- Walking3.5 mph, moderate pace29 min
- YogaModerate effort, gentle pace42 min
- SwimmingFreestyle, moderate effort22 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace21 min
- Running5 mph (12 min/mile)15 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 (85 g)
Fats
- Total Fat13 / 83 g(16%)
- Saturated Fat2.7 / 25 g(11%)
- Monounsaturated Fat6.8 g
- Polyunsaturated Fat1.7 g
- Cholesterol41.7 / 300 mg(14%)
- Omega-31.4 g
- Omega-60.22 g
- Omega-94.6 g
- Oleic Acid3.5 g
- Erucic Acid1.1 g
- Lauric Acid0.01 g
- Stearic Acid0.35 g
- Linoleic Acid0.14 g
- Myristic Acid0.61 g
- Palmitic Acid1.7 g
- Arachidonic Acid0.09 g
- Alpha-Linolenic Acid (ALA)0.08 g
- Docosahexaenoic Acid (DHA)0.61 g
- Docosapentaenoic Acid (DPA)0.14 g
- Eicosapentaenoic Acid (EPA)0.58 g
Protein
- Protein11.4 / 56 g(20%)
Amino Acids
- Lysine1 g
- Serine0.46 g
- Valine0.59 g
- Alanine0.69 g
- Cystine0.12 g
- Proline0.4 g
- Arginine0.68 g
- Histidine0.34 g
- Threonine0.5 g
- Isoleucine0.53 g
- Methionine0.34 g
- Tryptophan0.13 g
- Glutamic Acid1.7 g
- Aspartic Acid1.2 g
- Phenylalanine0.45 g
- Glycine0.55 g
- Leucine0.93 g
- Tyrosine0.39 g
Vitamins
- Vitamin A79.1 / 900 ug(9%)
- Vitamin B60.26 / 1.3 mg(20%)
- Vitamin B121.3 / 2.4 ug(53%)
- Thiamin (B1)0.09 / 1.2 mg(7%)
- Riboflavin (B2)0.08 / 1.3 mg(6%)
- Niacin (B3)3.4 / 16 mg(21%)
- Folate12.8 / 400 ug(3%)
- Pantothenic Acid (B5)0.64 / 5 mg(13%)
Minerals
- Calcium29.8 / 1,000 mg(3%)
- Iron1.1 / 8 mg(14%)
- Magnesium46.8 / 420 mg(11%)
- Phosphorus142.8 / 700 mg(20%)
- Potassium304.3 / 3,400 mg(9%)
- Sodium47.6 / 2,300 mg(2%)
- Zinc0.27 / 11 mg(2%)
- Copper0.02 / 0.9 mg(2%)
- Manganese0.01 / 2.3 mg(1%)
- Selenium31 / 55 ug(56%)
Other
- Water60.4 / 3,700 g(2%)
Sources
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