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Pacific cod

Pacific Cod · Gadus macrocephalus

Fish, cod, Pacific, raw

Nutrition facts per 100 g · edible portion

Aquatic Foods
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3 forms & preparations
Cod, Pacific or Alaskan, frozen, wild caught Fish, cod, Pacific, cooked, dry heat Fish, cod, Pacific, raw
Keto-friendly Gluten-free Dairy-free Contains Fish

Dietary labels are inferred automatically from Fish, cod, Pacific, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

3%
69 kcal Calories
31%
15.3 g Protein
0%
0.0 g Carbs
1%
0.4 g Fat

Very good nutrient density 43/100

How many beneficial nutrients Fish, cod, Pacific, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Fish, cod, Pacific, raw come from — the split across carbs, fat & protein.

What Fish, cod, Pacific, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B1283% Selenium42% Protein31% Phosphorus22% Choline12%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate0.0 g
0%
Dietary Fiber0.0 g
0%
Starch0.0 g—
Total Sugars0.0 g—
Fats & Fatty AcidsAmount% DV
Total Fat0.4 g
1%
Saturated Fat0.1 g
0%
Monounsaturated Fat0.1 g—
Polyunsaturated Fat0.2 g—
Trans Fat0.0 g—
Omega-3 Fatty Acids1.0 mg—
Omega-6 Fatty Acids17.0 mg—
Protein & Amino AcidsAmount% DV
Protein15.3 g
31%
Histidine324.0 mg—
Isoleucine679.0 mg—
Leucine1,211.0 mg—
Lysine1,399.0 mg—
Methionine418.0 mg—
Phenylalanine595.0 mg—
Threonine658.0 mg—
Tryptophan188.0 mg—
Valine731.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)2.0 mcg
0%
Vitamin C0.0 mg
0%
Vitamin D0.5 mcg
3%
Vitamin E0.5 mg
4%
Vitamin K0.0 mcg
0%
Thiamin (B1)0.0 mg
3%
Riboflavin (B2)0.0 mg
3%
Niacin (B3)1.1 mg
7%
Vitamin B60.1 mg
7%
Folate (B9)7.0 mcg
2%
Vitamin B122.0 mcg
83%
Pantothenic Acid (B5)0.3 mg
6%
Choline65.0 mg
12%
MineralsAmount% DV
Calcium8.0 mg
1%
Iron0.2 mg
1%
Magnesium20.0 mg
5%
Phosphorus281.0 mg
22%
Potassium235.0 mg
5%
Sodium303.0 mg
13%
Zinc0.3 mg
3%
Copper0.0 mg
2%
Manganese0.0 mg
1%
Selenium22.9 mcg
42%
SterolsAmount% DV
Cholesterol47.0 mg
16%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash1.5 g—

About Fish, cod, Pacific, raw

Pacific cod (Gadus macrocephalus), also called gray cod or true cod, is an important whitefish from the cold waters around the rim of the North Pacific, from Asia to Alaska and down the West Coast. A close relative of Atlantic cod, it has lean, firm white flesh with large, tender flakes and a mild, clean, slightly sweet flavor. Pacific cod is very low in fat and an excellent source of lean, high-quality protein, along with vitamin B12, selenium, phosphorus, and iodine.

Its mild taste and flaky texture make it wonderfully versatile, baked, broiled, pan-seared, poached, or battered for classic fish and chips, and it stars in chowders, tacos, and fish sandwiches. The flesh pairs well with almost any seasoning, from lemon and herbs to bold spices. Choose fillets that look moist and translucent with a clean, fresh smell, and store Pacific cod well chilled, using it within a day or two or freezing it.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Fish, cod, Pacific, raw?

There are 69 calories in 100 g of Fish, cod, Pacific, raw, or about 80 calories in 1 fillet (116 g).

How much protein is in Fish, cod, Pacific, raw?

Fish, cod, Pacific, raw contains 15.3 g of protein per 100 g.

How many carbs are in Fish, cod, Pacific, raw?

Fish, cod, Pacific, raw has 0.0 g of carbohydrates per 100 g.

How much fat is in Fish, cod, Pacific, raw?

Fish, cod, Pacific, raw provides 0.4 g of total fat per 100 g.

What is Fish, cod, Pacific, raw a good source of?

Fish, cod, Pacific, raw is an excellent source of Vitamin B12 (83% DV), Selenium (42% DV), Protein (31% DV) and Phosphorus (22% DV) and a good source of Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.

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