Fish, cod, Atlantic, raw
FDC 171955oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 84 · +9 vs Fish & seafood medianAtlantic cod scores 84 of 100 on the Nutrient Density Score, Strong band, sitting 13th of 60 in Fish & seafood, a category whose median score of 75 it comfortably clears. Protein is its calling card at 36% DV per 100 grams, for just 82 calories.
Cod is the classic base for fish and chips, fish tacos, and simple baked fillets, prized for flaking cleanly when cooked. An 85-gram, 3 oz, portion carries 54 mg sodium on its own, so seasoning and batter are usually where the sodium in a cod dish actually comes from, not the fish itself; fat sits at a lean 0.67 g per 100 g.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | 4% |
| Total fat | 0.67 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Cholesterol | 43 mg | 14% |
| Sodium | 54 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 18 g | 36% |
| Potassium | 413 mg | 9% |
| Calcium | 16 mg | 1% |
| Iron | 0.38 mg | 2% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 12 µg | 1% |
| Vitamin E | 0.64 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | 3% |
| Total fat | 0.57 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Cholesterol | 37 mg | 12% |
| Sodium | 46 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 15 g | 30% |
| Potassium | 351 mg | 7% |
| Calcium | 14 mg | 1% |
| Iron | 0.32 mg | 2% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0.85 mg | 1% |
| Vitamin A | 10 µg | 1% |
| Vitamin E | 0.54 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 171955Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
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