17 Fit Food calories Fish and seafood
Salt cod calories and nutrition facts
Salt cod (dried and salted): 206 kcal per 100 g, protein 47.6 g, fat 1.7 g, carbs 0 g. Typical serving (50 g): 103 kcal.
Salt cod – bacalao in Spain, bacalhau in Portugal, baccalà in Italy – is cod salted and dried hard, then soaked for a day or two before it goes into fritters, stews and brandade. Dried, it has about 206 kcal per 100 g; soaked and boiled, about 113 kcal, because it takes up water again. Log the soaked weight with the matching entry; it’s rich in vitamin B12 and iodine either way.
- High in protein
- Low fat
- High in vitamin B12
- High in iodine
- Protein 93%
- Fat 7%
- Carbs 0%
In everyday portions
- Typical serving · 50 g 103 kcal P 23.8 · F 0.8 · C 0 g
- 100 kcal is 49 g this much of it gives 100 kcal
- 20 g of protein is 42 g this much to eat for 20 g of protein
- Energy density Medium 2.1 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 |
|---|---|---|---|---|
| Dried and salted | 206 | 47.6 | 1.7 | 0 |
| Soaked and boiled | 113 | 26 | 1 | 0 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Dried and salted
Energy and macros
- Energy 206 kcal 862 kJ 10%
- Protein 47.6 g 95%
- Fat 1.7 g 2%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 12.3 g 204%
Where the calories come from
- Protein 93%
- Fat 7%
- Carbs 0%
Vitamins
- Vitamin A 24.5 µg 3%
- Vitamin D 4 µg 80%
- Vitamin E 1.7 mg 14%
- Vitamin K 0.4 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.13 mg 12%
- Vitamin B2 riboflavin 0.2 mg 14%
- Vitamin B3 niacin 5.3 mg 33%
- Vitamin B5 pantothenic acid 1 mg 17%
- Vitamin B6 0.58 mg 41%
- Folate B9 22.3 µg 11%
- Vitamin B12 5.4 µg 217%
- Choline no data
Minerals
- Potassium 1,300 mg 65%
- Calcium 124 mg 16%
- Phosphorus 551 mg 79%
- Magnesium 80.7 mg 22%
- Iron 2.1 mg 15%
- Zinc 1.1 mg 11%
- Copper 0.098 mg 10%
- Manganese 0.05 mg 2%
- Selenium no data
- Iodine 230 µg 153%
- Sodium 4,900 mg 204%
EU criteria for nutrition claims
- High in protein
- Low fat
- High in vitamin B12
- High in iodine
- High in vitamin D
- High in phosphorus
- High in potassium
- High in vitamin B6
- High in vitamin B3
- Source of magnesium
- Source of vitamin B5
- Source of calcium
Soaked and boiled
Energy and macros
- Energy 113 kcal 473 kJ 6%
- Protein 26 g 52%
- Fat 1 g 1%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 5.8 g 97%
Where the calories come from
- Protein 92%
- Fat 8%
- Carbs 0%
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 1.3 µg 25%
- Vitamin E 0.55 mg 5%
- Vitamin K no data
- Vitamin C no data
- Vitamin B1 thiamin 0.02 mg 2%
- Vitamin B2 riboflavin 0.052 mg 4%
- Vitamin B3 niacin 0.47 mg 3%
- Vitamin B5 pantothenic acid 0.08 mg 1%
- Vitamin B6 0.075 mg 5%
- Folate B9 23.5 µg 12%
- Vitamin B12 2.2 µg 88%
- Choline no data
Minerals
- Potassium 110 mg 6%
- Calcium 64.9 mg 8%
- Phosphorus 42 mg 6%
- Magnesium 13.7 mg 4%
- Iron 0.35 mg 2%
- Zinc 0.84 mg 8%
- Copper 0.089 mg 9%
- Manganese 0.019 mg <1%
- Selenium 20.7 µg 38%
- Iodine 74 µg 49%
- Sodium 2,320 mg 97%
EU criteria for nutrition claims
- High in protein
- Low fat
- High in vitamin B12
- High in iodine
- High in selenium
- Source of vitamin D
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids. Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 76% More calories than 76% of fish and seafood.
- 99% More protein than 99% of fish and seafood.
- 96% More iodine than 96% of fish and seafood.
- 99% More phosphorus than 99% of fish and seafood.
- 99% More potassium than 99% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
- Anchovies 210 kcal
- Snapper 121 kcal
- Tuna 116 kcal
- Sardines 208 kcal
- Swordfish 172 kcal
- Mahi-mahi 109 kcal
More in Fish and seafood
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Where these numbers come from
ANSES-CIQUAL (France), code 26098.
Carbs are available carbohydrates, without fibre, as on EU labels.