Cod
100 g raw
82 kcal
Boiled, 100 g
103 kcal
Roasted, 100 g
109 kcal
Protein, fat and carbs per 100 g
- Protein
- 17.8 g
- Fat
- 0.7 g
- Carbs
- 0 g
- Fiber
- 0 g
- Sugar
- 0 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 82 kcal | 17.8 g | 0.7 g | 0 g |
| Boiled | 80% | 103 kcal | 22.3 g | 0.8 g | 0 g |
| Steamed | 85% | 96 kcal | 20.9 g | 0.8 g | 0 g |
| Roasted | 75% | 109 kcal | 23.7 g | 0.9 g | 0 g |
| Fried | 80% | 103 kcal | 22.3 g | 0.8 g | 0 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 12 mcg | 2% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0.9 mcg | 6% |
| Vitamin E | 0.64 mg | 4% |
| Vitamin K | 0.1 mcg | 0% |
| Vitamin B1 (thiamine) | 0.08 mg | 7% |
| Vitamin B2 (riboflavin) | 0.07 mg | 6% |
| Vitamin B3 (niacin) | 2.1 mg | 15% |
| Vitamin B6 (pyridoxine) | 0.25 mg | 19% |
| Vitamin B9 (folate) | 7 mcg | 2% |
| Vitamin B12 (cobalamin) | 0.91 mcg | 38% |
| Choline | 65.2 mg | 15% |
| Calcium | 16 mg | 2% |
| Iron | 0.38 mg | 2% |
| Magnesium | 32 mg | 10% |
| Phosphorus | 203 mg | 29% |
| Potassium | 413 mg | 16% |
| Sodium | 54 mg | 3% |
| Zinc | 0.45 mg | 6% |
| Selenium | 33.1 mcg | 60% |
| Copper | 0.03 mg | 3% |
| Manganese | 0.02 mg | 1% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Fish, cod, Atlantic, raw”.