Cod, Pacific, raw
Nutrition facts per 100 g and per 1 fillet · Finfish and Shellfish Products
100 g of Cod, Pacific, raw provides 69 kcal, 15.3 g protein, 0.41 g fat and 0 g carbohydrate (0 g fiber). Per 100 g it is high in Vitamin B12 (82% DV), Selenium (42% DV), Protein (31% DV), Phosphorus (22% 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: 1.98 µg per 100 g — 82% of the Daily Value. Other top sources →
- Selenium: 22.9 µg per 100 g — 42% of the Daily Value. Other top sources →
- Protein: 15.3 g per 100 g — 31% of the Daily Value. Other top sources →
- Phosphorus: 281 mg per 100 g — 22% of the Daily Value. Other top sources →
- Choline: 65 mg per 100 g — 12% of the Daily Value. Other top sources →
Energy and macronutrients
| Nutrient | per 100 g | per 1 fillet (116 g) | % DV per 1 fillet |
|---|---|---|---|
| Energy | 69 kcal | 80 kcal | |
| Protein | 15.3 g | 17.7 g | 35% |
| Total fat | 0.41 g | 0.48 g | 1% |
| Saturated fat | 0.09 g | 0.1 g | 0% |
| Monounsaturated fat | 0.07 g | 0.08 g | |
| Polyunsaturated fat | 0.16 g | 0.19 g | |
| Cholesterol | 47 mg | 54.5 mg | 18% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Sugars (total) | 0 g | 0 g | |
| Water | 84 g | 97.4 g |
Vitamins
| Nutrient | per 100 g | per 1 fillet (116 g) | % DV per 1 fillet |
|---|---|---|---|
| Vitamin A (RAE) | 2 µg | 2.32 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.5 µg | 0.58 µg | 3% |
| Vitamin E | 0.54 mg | 0.63 mg | 4% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin (B1) | 0.03 mg | 0.04 mg | 3% |
| Riboflavin (B2) | 0.04 mg | 0.05 mg | 4% |
| Niacin (B3) | 1.09 mg | 1.27 mg | 8% |
| Vitamin B6 | 0.12 mg | 0.14 mg | 8% |
| Folate | 7 µg | 8.12 µg | 2% |
| Vitamin B12 | 1.98 µg | 2.3 µg | 96% |
| Choline | 65 mg | 75.4 mg | 14% |
Minerals
| Nutrient | per 100 g | per 1 fillet (116 g) | % DV per 1 fillet |
|---|---|---|---|
| Calcium | 8 mg | 9.28 mg | 1% |
| Iron | 0.16 mg | 0.19 mg | 1% |
| Magnesium | 20 mg | 23.2 mg | 6% |
| Phosphorus | 281 mg | 326 mg | 26% |
| Potassium | 235 mg | 272.6 mg | 6% |
| Sodium | 303 mg | 351.5 mg | 15% |
| Zinc | 0.31 mg | 0.36 mg | 3% |
| Copper | 0.02 mg | 0.02 mg | 2% |
| Selenium | 22.9 µg | 26.6 µg | 48% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 174191. Described in USDA as Fish, cod, Pacific, raw (may have been previously frozen); 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" = 116 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.
- Cod: 34 thousand people, one winter, no effect — food page
- Fish: the omega-3 and the mercury arrive together — food page