Raw Cod Fillets
Cod fillets offer a lean and protein-rich choice, perfect for those seeking a nutritious, low-calorie meal. They provide high-quality protein essential for muscle maintenance. With very low saturated fat content, they support a balanced diet. Additionally, they supply key minerals like potassium and phosphorus, contributing to overall wellness.
Macronutrient distribution
A Serving (113.4 g) of Raw Cod Fillets contains 91 calories, 20.1 g of protein, 0 g of carbohydrates, and 0.74 g of fat.
- Protein
- 20.1 g92%
- Fat
- 0.7 g8%
of calories
Calorie Burn
How long would it take to burn off 91 calories?
- Walking3.5 mph, moderate pace16 min
- YogaModerate effort, gentle pace23 min
- SwimmingFreestyle, moderate effort12 min
- Biking12–14 mph, moderate effort9 min
- StairsStair climbing, moderate pace12 min
- Running5 mph (12 min/mile)8 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 Fat0.74 / 83 g(1%)
- Saturated Fat0.14 / 25 g(1%)
- Monounsaturated Fat0.09 g
- Polyunsaturated Fat0.26 g
- Cholesterol48.8 / 300 mg(16%)
- Omega-30.23 g
- Omega-60.02 g
- Omega-90.07 g
- Oleic Acid0.07 g
- Stearic Acid0.03 g
- Linoleic Acid0.01 g
- Myristic Acid0.01 g
- Palmitic Acid0.09 g
- Arachidonic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0 g
- Docosahexaenoic Acid (DHA)0.12 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.07 g
Protein
- Protein20.1 / 56 g(36%)
Amino Acids
- Lysine1.8 g
- Serine0.81 g
- Valine0.99 g
- Alanine1.1 g
- Cystine0.17 g
- Cysteine0.11 g
- Proline0.65 g
- Arginine1.2 g
- Histidine0.45 g
- Threonine0.83 g
- Isoleucine0.9 g
- Methionine0.57 g
- Tryptophan0.22 g
- Glutamic Acid2.8 g
- Aspartic Acid2 g
- Phenylalanine0.75 g
- Glycine0.92 g
- Leucine1.5 g
- Tyrosine0.68 g
Vitamins
- Vitamin D1.1 / 15 ug(8%)
- Vitamin E0.65 / 15 mg(4%)
- Vitamin K0.11 / 120 ug(0%)
- Vitamin B60.27 / 1.3 mg(21%)
- Vitamin B121.1 / 2.4 ug(47%)
- Thiamin (B1)0.07 / 1.2 mg(6%)
- Riboflavin (B2)0.06 / 1.3 mg(5%)
- Niacin (B3)2.3 / 16 mg(14%)
- 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%)
- Iron0.36 / 8 mg(5%)
- Magnesium34 / 420 mg(8%)
- Phosphorus230.2 / 700 mg(33%)
- Potassium442.3 / 3,400 mg(13%)
- Sodium68 / 2,300 mg(3%)
- Zinc0.49 / 11 mg(4%)
- Copper0.02 / 0.9 mg(3%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium35.2 / 55 ug(64%)
- Iodine207.5 / 150 ug(138%)
- Chromium1 / 35 ug(3%)
Other
- Water91.9 / 3,700 g(2%)
Sources
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