17 Fit Food calories Fish and seafood
Cod calories and nutrition facts
Per 100 g: 82 kcal — 17.8 g protein, 0.7 g fat and 0 g carbs.
Cod is the classic white fish of the British fish supper – flaky, mild and very lean at about 82 kcal per 100 g raw. It’s rich in iodine and selenium. Baked or steamed it stays light; batter, breadcrumbs or a parsley sauce are what turn it into a heavier meal.
- High in protein
- Low fat
- Low salt
- High in iodine
- Protein 87%
- Fat 8%
- Carbs 0%
- Other 5%
In everyday portions
- Typical serving · 150 g 123 kcal
- 100 kcal is 120 g this much of it gives 100 kcal
- 20 g of protein is 110 g this much to eat for 20 g of protein
- Energy density Low 0.82 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 82 | 17.8 | 0.7 | 0 |
| Baked | 105 | 22.8 | 0.86 | 0 |
| Steamed | 106 | 24.5 | 0.95 | 0 |
| Pacific, baked | 84 | 20.4 | 0.25 | 0 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 82 kcal 4%
- Protein 17.8 g 36%
- Fat 0.7 g 1%
- Carbs including fibre 0 g 0%
- Fibre 0 g
- Salt 0.14 g 2%
Where the calories come from
- Protein 87%
- Fat 8%
- Carbs 0%
- Other 5%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 12 µg 2%
- Vitamin D 0.9 µg 18%
- Vitamin E 0.64 mg 5%
- Vitamin K 0.1 µg <1%
- Vitamin C 1 mg 1%
- Vitamin B1 (thiamin) 0.076 mg 7%
- Vitamin B2 (riboflavin) 0.065 mg 5%
- Vitamin B3 (niacin) 2.1 mg 13%
- Vitamin B5 (pantothenic acid) 0.153 mg 3%
- Vitamin B6 0.245 mg 18%
- Folate (B9) 7 µg 4%
- Vitamin B12 0.91 µg 36%
- Choline 65.2 mg
Minerals
- Potassium 413 mg 21%
- Calcium 16 mg 2%
- Phosphorus 203 mg 29%
- Magnesium 32 mg 9%
- Iron 0.38 mg 3%
- Zinc 0.45 mg 4%
- Copper 0.028 mg 3%
- Manganese 0.015 mg <1%
- Selenium 33.1 µg 60%
- Iodine 224 µg 149%
- Sodium 54 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Low salt
- High in iodine
- High in selenium
- High in vitamin B12
- Source of phosphorus
- Source of potassium
- Source of vitamin D
- Source of vitamin B6
Baked
Energy and macros
- Energy 105 kcal 5%
- Protein 22.8 g 46%
- Fat 0.86 g 1%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.2 g 3%
Where the calories come from
- Protein 87%
- Fat 7%
- Carbs 0%
- Other 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 14 µg 2%
- Vitamin D 1.2 µg 24%
- Vitamin E 0.81 mg 7%
- Vitamin K 0.1 µg <1%
- Vitamin C 1 mg 1%
- Vitamin B1 (thiamin) 0.088 mg 8%
- Vitamin B2 (riboflavin) 0.079 mg 6%
- Vitamin B3 (niacin) 2.5 mg 16%
- Vitamin B5 (pantothenic acid) 0.18 mg 3%
- Vitamin B6 0.283 mg 20%
- Folate (B9) 8 µg 4%
- Vitamin B12 1.1 µg 42%
- Choline 83.7 mg
Minerals
- Potassium 244 mg 12%
- Calcium 14 mg 2%
- Phosphorus 138 mg 20%
- Magnesium 42 mg 11%
- Iron 0.49 mg 3%
- Zinc 0.58 mg 6%
- Copper 0.036 mg 4%
- Manganese 0.02 mg 1%
- Selenium 37.6 µg 68%
- Iodine 130 µg 87%
- Sodium 78 mg 3%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Low salt
- High in iodine
- High in selenium
- High in vitamin B12
- Source of vitamin D
- Source of vitamin B6
- Source of phosphorus
- Source of vitamin B3
Steamed
Energy and macros
- Energy 106 kcal 5%
- Protein 24.5 g 49%
- Fat 0.95 g 1%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.16 g 3%
Where the calories come from
- Protein 92%
- Fat 8%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 2 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.48 mg 4%
- Vitamin K 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.025 mg 2%
- Vitamin B2 (riboflavin) 0.04 mg 3%
- Vitamin B3 (niacin) 1.6 mg 10%
- Vitamin B5 (pantothenic acid) 0.23 mg 4%
- Vitamin B6 0.19 mg 14%
- Folate (B9) 13 µg 6%
- Vitamin B12 2 µg 80%
- Choline no data
Minerals
- Potassium 360 mg 18%
- Calcium 10 mg 1%
- Phosphorus 240 mg 34%
- Magnesium 21 mg 6%
- Iron 0.1 mg <1%
- Zinc 0.5 mg 5%
- Copper 0.02 mg 2%
- Manganese 0.01 mg <1%
- Selenium 29.1 µg 53%
- Iodine 110 µg 73%
- Sodium 65 mg 3%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Low salt
- High in vitamin B12
- High in iodine
- High in selenium
- High in phosphorus
- Source of potassium
Pacific, baked
Energy and macros
- Energy 84 kcal 4%
- Protein 20.4 g 41%
- Fat 0.25 g <1%
- Carbs available, without fibre 0 g 0%
- Fibre no data
- Salt 0.34 g 6%
Where the calories come from
- Protein 97%
- Fat 3%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E no data
- Vitamin K no data
- Vitamin C no data
- Vitamin B1 (thiamin) no data
- Vitamin B2 (riboflavin) no data
- Vitamin B3 (niacin) no data
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 no data
- Folate (B9) no data
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 372 mg 19%
- Calcium 17 mg 2%
- Phosphorus 205 mg 29%
- Magnesium 35 mg 9%
- Iron 0.16 mg 1%
- Zinc 0.43 mg 4%
- Copper 0.019 mg 2%
- Manganese 0.012 mg <1%
- Selenium no data
- Iodine no data
- Sodium 134 mg 6%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Fat-free
- Source of phosphorus
- Source of potassium
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 86% Fewer calories than 86% of fish and seafood.
- 95% More iodine than 95% of fish and seafood.
- 80% More potassium than 80% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
The whole table: Fish and seafood17 Fit
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.