Cod, Pacific, cooked
Nutrition facts per 100 g and per 1 fillet · Finfish and Shellfish Products
100 g of Cod, Pacific, cooked provides 85 kcal, 18.7 g protein, 0.5 g fat and 0 g carbohydrate (0 g fiber). Per 100 g it is high in Vitamin B12 (96% DV), Selenium (51% DV), Protein (37% DV), Phosphorus (28% DV).
Protein 94%Fat 6%Carbohydrate 0%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Vitamin B12: 2.31 µg per 100 g — 96% of the Daily Value. Other top sources →
- Selenium: 28 µg per 100 g — 51% of the Daily Value. Other top sources →
- Protein: 18.7 g per 100 g — 37% of the Daily Value. Other top sources →
- Phosphorus: 345 mg per 100 g — 28% of the Daily Value. Other top sources →
- Choline: 79.7 mg per 100 g — 14% of the Daily Value. Other top sources →
Energy and macronutrients
| Nutrient | per 100 g | per 1 fillet (90 g) | % DV per 1 fillet |
|---|---|---|---|
| Energy | 85 kcal | 76 kcal | |
| Protein | 18.7 g | 16.9 g | 34% |
| Total fat | 0.5 g | 0.45 g | 1% |
| Saturated fat | 0.1 g | 0.09 g | 0% |
| Monounsaturated fat | 0.09 g | 0.08 g | |
| Polyunsaturated fat | 0.2 g | 0.18 g | |
| Cholesterol | 57 mg | 51.3 mg | 17% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Sugars (total) | 0 g | 0 g | |
| Water | 80.3 g | 72.3 g |
Vitamins
| Nutrient | per 100 g | per 1 fillet (90 g) | % DV per 1 fillet |
|---|---|---|---|
| Vitamin A (RAE) | 2 µg | 1.8 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.6 µg | 0.54 µg | 3% |
| Vitamin E | 0.67 mg | 0.6 mg | 4% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin (B1) | 0.04 mg | 0.03 mg | 3% |
| Riboflavin (B2) | 0.06 mg | 0.05 mg | 4% |
| Niacin (B3) | 1.34 mg | 1.21 mg | 8% |
| Vitamin B6 | 0.14 mg | 0.12 mg | 7% |
| Folate | 8 µg | 7.2 µg | 2% |
| Vitamin B12 | 2.31 µg | 2.08 µg | 87% |
| Choline | 79.7 mg | 71.7 mg | 13% |
Minerals
| Nutrient | per 100 g | per 1 fillet (90 g) | % DV per 1 fillet |
|---|---|---|---|
| Calcium | 10 mg | 9 mg | 1% |
| Iron | 0.2 mg | 0.18 mg | 1% |
| Magnesium | 24 mg | 21.6 mg | 5% |
| Phosphorus | 345 mg | 310.5 mg | 25% |
| Potassium | 289 mg | 260.1 mg | 6% |
| Sodium | 372 mg | 334.8 mg | 15% |
| Zinc | 0.39 mg | 0.35 mg | 3% |
| Copper | 0.02 mg | 0.02 mg | 2% |
| Selenium | 28 µg | 25.2 µg | 46% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 171990. Described in USDA as Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture); we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 fillet" = 90 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
Related on Bioma
Pages that use this data.
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