Atlantic cod, cooked with dry heat
A closer look at this exact preparation. Values describe a generic source record, with the coverage and limits shown.
- Protein
- 22.8 g
- Energy
- 105 kcal
- Carbs
- 0 g
- Fat
- 0.9 g
- Fiber
- 0 g
Meets the adult amino-acid patternComposition estimate · digestion not measured
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The building blocks of protein
│ Adult referenceNine pieces of the picture.
Each row compares the recorded amount with the adult pattern for this much protein. The line means the pattern is met, not 100% absorbed.
| Amino acid | Balance against the reference | Amount |
|---|---|---|
| Histidine | 184% | 672 mg |
| Isoleucine | 154% | 1,052 mg |
| Leucine | 133% | 1,856 mg |
| Lysine | 191% | 2,097 mg |
| Methionine + cystine | 175% | 921 mg |
| Phenylalanine + tyrosine | 178% | 1,662 mg |
| Threonine | 175% | 1,001 mg |
| Tryptophan | 170% | 256 mg |
| Valinelowest ratio | 129% | 1,176 mg |
Bars share a 0–250% scale; arrows mark values beyond it. Sulfur and aromatic amino acids are scored together. See the method and reference.
Optional balance estimate22.8 g
Protein supported by amino-acid balance — estimated. This is capped at total protein. It is not absorbed protein, and any difference is not wasted protein.
Vitamins, minerals & daily referencesExplore
FDA Daily Values. This general comparison is not personalized. Unknown values remain unknown; a partial day is not a deficiency diagnosis.
| Nutrient | Known amount | Daily reference |
|---|---|---|
| Added SugarsNot a target to exceed | Not available | Incomplete / incompatible data |
| Biotin | Not available | Incomplete / incompatible data |
| Calcium | 14 mg | 1% DV of 1,300 mg |
| Chloride | Not available | Incomplete / incompatible data |
| Choline | 83.7 mg | 15% DV of 550 mg |
| CholesterolNot a target to exceed | 55 mg | 18% DV of 300 mg |
| Chromium | Not available | Incomplete / incompatible data |
| Copper | 0 mg | 4% DV of 0.9 mg |
| Fiber | 0 g | 0% DV of 28 g |
| Fat | 0.9 g | 1% DV of 78 g |
| Folate DFE | 8 µg | 2% DV of 400 µg |
| Iodine | Not available | Incomplete / incompatible data |
| Iron | 0.5 mg | 3% DV of 18 mg |
| Magnesium | 42 mg | 10% DV of 420 mg |
| Manganese | 0 mg | 1% DV of 2.3 mg |
| Molybdenum | Not available | Incomplete / incompatible data |
| Niacin Equivalents | Not available | Incomplete / incompatible data |
| Pantothenic Acid | 0.2 mg | 4% DV of 5 mg |
| Phosphorus | 138 mg | 11% DV of 1,250 mg |
| Potassium | 244 mg | 5% DV of 4,700 mg |
| Riboflavin | 0.1 mg | 6% DV of 1.3 mg |
| Saturated FatNot a target to exceed | 0.2 g | 1% DV of 20 g |
| Selenium | 38 µg | 68% DV of 55 µg |
| SodiumNot a target to exceed | 78 mg | 3% DV of 2,300 mg |
| Thiamin | 0.1 mg | 7% DV of 1.2 mg |
| Carbohydrate | 0 g | 0% DV of 275 g |
| Vitamin A RAE | 14 µg | 2% DV of 900 µg |
| Vitamin B6 | 0.3 mg | 17% DV of 1.7 mg |
| Vitamin B12 | 1 µg | 44% DV of 2.4 µg |
| Vitamin C | 1 mg | 1% DV of 90 mg |
| Vitamin D | 1 µg | 6% DV of 20 µg |
| Vitamin E Alpha Tocopherol | 0.8 mg | 5% DV of 15 mg |
| Vitamin Kphylloquinone / K1 | 0 µg | 0% DV of 120 µg |
| Zinc | 0.6 mg | 5% DV of 11 mg |
Protein goals are separate. Form-specific upper limits are not applied to incompatible food totals. Reference meanings and missing-data rules.
All available nutrientsFull record
Totals and their subcomponents overlap; do not add them together. Source calories are retained. “≥” shows a known subtotal with missing contributors.
| Source nutrient | Amount | Coverage |
|---|---|---|
| Protein | 22.83 g | Available for all ingredients |
| Total lipid (fat) | 0.86 g | Available for all ingredients |
| Carbohydrate, by difference | 0 g | Available for all ingredients |
| Ash | 1.49 g | Available for all ingredients |
| Energy | 105 kcal | Available for all ingredients |
| Alcohol, ethyl | 0 g | Available for all ingredients |
| Water | 75.92 g | Available for all ingredients |
| Caffeine | 0 mg | Available for all ingredients |
| Theobromine | 0 mg | Available for all ingredients |
| Energy | 440 kj | Available for all ingredients |
| Fiber, total dietary | 0 g | Available for all ingredients |
| Calcium, Ca | 14 mg | Available for all ingredients |
| Iron, Fe | 0.49 mg | Available for all ingredients |
| Magnesium, Mg | 42 mg | Available for all ingredients |
| Phosphorus, P | 138 mg | Available for all ingredients |
| Potassium, K | 244 mg | Available for all ingredients |
| Sodium, Na | 78 mg | Available for all ingredients |
| Zinc, Zn | 0.58 mg | Available for all ingredients |
| Copper, Cu | 0.04 mg | Available for all ingredients |
| Manganese, Mn | 0.02 mg | Available for all ingredients |
| Selenium, Se | 37.6 µg | Available for all ingredients |
| Vitamin A, IU | 47 iu | Available for all ingredients |
| Retinol | 14 µg | Available for all ingredients |
| Vitamin A, RAE | 14 µg | Available for all ingredients |
| Carotene, beta | 0 µg | Available for all ingredients |
| Carotene, alpha | 0 µg | Available for all ingredients |
| Vitamin E (alpha-tocopherol) | 0.81 mg | Available for all ingredients |
| Vitamin D (D2 + D3), International Units | 46 iu | Available for all ingredients |
| Vitamin D3 (cholecalciferol) | 1.2 µg | Available for all ingredients |
| Vitamin D (D2 + D3) | 1.2 µg | Available for all ingredients |
| Cryptoxanthin, beta | 0 µg | Available for all ingredients |
| Lycopene | 0 µg | Available for all ingredients |
| Lutein + zeaxanthin | 0 µg | Available for all ingredients |
| Vitamin C, total ascorbic acid | 1 mg | Available for all ingredients |
| Thiamin | 0.09 mg | Available for all ingredients |
| Riboflavin | 0.08 mg | Available for all ingredients |
| Niacin | 2.51 mg | Available for all ingredients |
| Pantothenic acid | 0.18 mg | Available for all ingredients |
| Vitamin B-6 | 0.28 mg | Available for all ingredients |
| Folate, total | 8 µg | Available for all ingredients |
| Vitamin B-12 | 1.05 µg | Available for all ingredients |
| Choline, total | 83.7 mg | Available for all ingredients |
| Vitamin K (phylloquinone) | 0.1 µg | Available for all ingredients |
| Folic acid | 0 µg | Available for all ingredients |
| Folate, food | 8 µg | Available for all ingredients |
| Folate, DFE | 8 µg | Available for all ingredients |
| Betaine | 9.7 mg | Available for all ingredients |
| Tryptophan | 0.26 g | Available for all ingredients |
| Threonine | 1 g | Available for all ingredients |
| Isoleucine | 1.05 g | Available for all ingredients |
| Leucine | 1.86 g | Available for all ingredients |
| Lysine | 2.1 g | Available for all ingredients |
| Methionine | 0.68 g | Available for all ingredients |
| Cystine | 0.25 g | Available for all ingredients |
| Phenylalanine | 0.89 g | Available for all ingredients |
| Tyrosine | 0.77 g | Available for all ingredients |
| Valine | 1.18 g | Available for all ingredients |
| Arginine | 1.37 g | Available for all ingredients |
| Histidine | 0.67 g | Available for all ingredients |
| Alanine | 1.38 g | Available for all ingredients |
| Aspartic acid | 2.34 g | Available for all ingredients |
| Glutamic acid | 3.41 g | Available for all ingredients |
| Glycine | 1.1 g | Available for all ingredients |
| Proline | 0.81 g | Available for all ingredients |
| Serine | 0.93 g | Available for all ingredients |
| Vitamin E, added | 0 mg | Available for all ingredients |
| Vitamin B-12, added | 0 µg | Available for all ingredients |
| Cholesterol | 55 mg | Available for all ingredients |
| Fatty acids, total saturated | 0.17 g | Available for all ingredients |
| SFA 4:0 | 0 g | Available for all ingredients |
| SFA 6:0 | 0 g | Available for all ingredients |
| SFA 8:0 | 0 g | Available for all ingredients |
| SFA 10:0 | 0 g | Available for all ingredients |
| SFA 12:0 | 0 g | Available for all ingredients |
| SFA 14:0 | 0.01 g | Available for all ingredients |
| SFA 16:0 | 0.12 g | Available for all ingredients |
| SFA 18:0 | 0.04 g | Available for all ingredients |
| MUFA 18:1 | 0.08 g | Available for all ingredients |
| PUFA 18:2 | 0.01 g | Available for all ingredients |
| PUFA 18:3 | 0 g | Available for all ingredients |
| PUFA 20:4 | 0.03 g | Available for all ingredients |
| PUFA 22:6 n-3 (DHA) | 0.15 g | Available for all ingredients |
| MUFA 16:1 | 0.02 g | Available for all ingredients |
| PUFA 18:4 | 0 g | Available for all ingredients |
| MUFA 20:1 | 0.02 g | Available for all ingredients |
| PUFA 20:5 n-3 (EPA) | 0 g | Available for all ingredients |
| MUFA 22:1 | 0 g | Available for all ingredients |
| PUFA 22:5 n-3 (DPA) | 0.01 g | Available for all ingredients |
| Fatty acids, total monounsaturated | 0.12 g | Available for all ingredients |
| Fatty acids, total polyunsaturated | 0.29 g | Available for all ingredients |
| Sugars, Total | 0 g | Available for all ingredients |
Where the numbers come fromSources
- Atlantic cod, cooked with dry heat ↗Fish, cod, Atlantic, cooked, dry heatusda-sr-legacy-2018 · Record 171956Enter weight; no verified volume conversion is available.
Database records may contain analytical, calculated and imputed values. Download the complete provenance and coverage records.