The World's Healthiest Foods are health-promoting foods that can change your life.

How to Eat Healthier in 2018

Try our exciting new WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Cod

In-depth nutrient profile:

Cod, Pacific fillet, baked
(Note: "--" indicates data unavailable)
4.00 oz
(113.40 g)
GI: very low
BASIC MACRONUTRIENTS AND CALORIES
nutrientamountDRI/DV
(%)
Protein21.24 g42
Carbohydrates0.00 g0
Fat - total0.57 g1
Dietary Fiber0.00 g0
Calories96.395
MACRONUTRIENT AND CALORIE DETAIL
nutrientamountDRI/DV
(%)
Carbohydrate:
Starch0.00 g
Total Sugars0.00 g
Monosaccharides0.00 g
Fructose0.00 g
Glucose0.00 g
Galactose0.00 g
Disaccharides0.00 g
Lactose0.00 g
Maltose0.00 g
Sucrose0.00 g
Soluble Fiber0.00 g
Insoluble Fiber0.00 g
Other Carbohydrates0.00 g
Fat:
Monounsaturated Fat0.10 g
Polyunsaturated Fat0.23 g
Saturated Fat0.12 g
Trans Fat0.01 g
Calories from Fat5.10
Calories from Saturated Fat1.07
Calories from Trans Fat0.06
Cholesterol64.64 mg
Water91.07 g
MICRONUTRIENTS
nutrientamountDRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B10.04 mg3
Vitamin B20.06 mg5
Vitamin B31.52 mg10
Vitamin B3 (Niacin Equivalents)5.89 mg
Vitamin B60.15 mg9
Vitamin B122.62 mcg109
Biotin-- mcg--
Choline90.38 mg21
Folate9.07 mcg2
Folate (DFE)9.07 mcg
Folate (food)9.07 mcg
Pantothenic Acid0.41 mg8
Vitamin C0.00 mg0
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)7.94 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)2.27 mcg (RAE)0
Vitamin A mcg Retinol Equivalents (RE)0.00 mcg (RE)
Retinol mcg Retinol Equivalents (RE)2.27 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)2.27 mcg (RE)
Alpha-Carotene0.00 mcg
Beta-Carotene0.00 mcg
Beta-Carotene Equivalents0.00 mcg
Cryptoxanthin0.00 mcg
Lutein and Zeaxanthin0.00 mcg
Lycopene0.00 mcg
Vitamin D
Vitamin D International Units (IU)27.22 IU7
Vitamin D mcg0.68 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)0.76 mg (ATE)5
Vitamin E International Units (IU)1.13 IU
Vitamin E mg0.76 mg
Vitamin K0.00 mcg0
Minerals
nutrientamountDRI/DV
(%)
Boron-- mcg
Calcium11.34 mg1
Chloride-- mg
Chromium-- mcg--
Copper0.03 mg3
Fluoride-- mg--
Iodine132.00 mcg88
Iron0.23 mg1
Magnesium27.22 mg6
Manganese0.02 mg1
Molybdenum3.86 mcg9
Phosphorus391.22 mg56
Potassium327.72 mg7
Selenium31.75 mcg58
Sodium421.84 mg28
Zinc0.44 mg4
INDIVIDUAL FATTY ACIDS
nutrientamountDRI/DV
(%)
Omega-3 Fatty Acids0.19 g8
Omega-6 Fatty Acids0.04 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitol0.01 g
17:1 Heptadecenoic0.02 g
18:1 Oleic0.06 g
20:1 Eicosenoic0.01 g
22:1 Erucic0.00 g
24:1 Nervonic0.01 g
Polyunsaturated Fatty Acids
18:2 Linoleic0.02 g
18:2 Conjugated Linoleic (CLA)-- g
18:3 Linolenic0.00 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.01 g
20:5 Eicosapentaenoic (EPA)0.05 g
22:5 Docosapentaenoic (DPA)0.01 g
22:6 Docosahexaenoic (DHA)0.13 g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.00 g
14:0 Myristic0.00 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic0.08 g
17:0 Margaric0.00 g
18:0 Stearic0.03 g
20:0 Arachidic0.00 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
INDIVIDUAL AMINO ACIDS
nutrientamountDRI/DV
(%)
Alanine1.22 g
Arginine1.37 g
Aspartic Acid2.12 g
Cysteine0.19 g
Glutamic Acid3.20 g
Glycine0.99 g
Histidine0.45 g
Isoleucine0.94 g
Leucine1.69 g
Lysine1.95 g
Methionine0.58 g
Phenylalanine0.83 g
Proline0.71 g
Serine0.90 g
Threonine0.92 g
Tryptophan0.26 g
Tyrosine0.77 g
Valine1.02 g
OTHER COMPONENTS
nutrientamountDRI/DV
(%)
Ash2.04 g
Organic Acids (Total)0.00 g
Acetic Acid0.00 g
Citric Acid0.00 g
Lactic Acid0.00 g
Malic Acid0.00 g
Taurine-- g
Sugar Alcohols (Total)0.00 g
Glycerol0.00 g
Inositol0.00 g
Mannitol0.00 g
Sorbitol0.00 g
Xylitol0.00 g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg

Note:

The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

Printer friendly version

Send this page to a friend...

rss


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.

 

Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more


Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Community
Privacy Policy and Visitor Agreement
References
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
Foods
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2018 The George Mateljan Foundation, All Rights Reserved