Garlic Crusted Cod Recipe
Garlic Crusted Cod has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Vitamin B6 and Vitamin B12.
The food contains 13g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 35.7 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It a good source of Vitamin B6 and Vitamin B12.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 63, for Garlic Crusted Cod, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 55% | |
| Calories from Fat | 25% | |
| Calories from Carbs | 20% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Vitamin B12
Why this is bad for you
- High in Cholesterol
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 505 IU | 10.1% | ||
| Vitamin C | 7.8 mg | 13% | ||
| Vitamin D | 15.2 IU | 3.8% | ||
| Vitamin E | 1.4 mg | 4.7% | ||
| Thiamin | 0.14 mg | 9.1% | ||
| Riboflavin | 0.12 mg | 7.1% | ||
| Niacin | 3.6 mg | 18.2% | ||
| Vitamin B6 | 0.64 mg | 31.8% | ||
| Folate | 17.2 mcg | 4.3% | ||
| Vitamin B12 | 1.8 mcg | 29.8% | ||
| Pantothenic Acid | 0.3 mg | 3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 33 mg | 3.3% | ||
| Iron | 1 mg | 5.6% | ||
| Magnesium | 62.4 mg | 15.6% | ||
| Phosphorus | 205 mg | 20.5% | ||
| Potassium | 469.5 mg | 13.4% | ||
| Sodium | 164.6 mg | 6.9% | ||
| Zinc | 0.92 mg | 6.1% | ||
| Copper | 0.07 mg | 3.5% | ||
| Manganese | 0.11 mg | 5.5% | ||
| Selenium | 53.9 mcg | 77% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 13 g | 4.3% | ||
| Dietary Fiber | 1.7 g | 6.8% | ||
| Sugars | 0.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 35.7 g | 71.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 7.1 g | 10.9% | ||
| Saturated Fat | 1.3 g | 6.5% | ||
| Monounsaturated Fat | 3.5 g | |||
| Polyunsaturated Fat | 1.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 269 Calories from Fat 0
% Daily Value *
Total Fat 7.1 g 10.9%
Saturated Fat 1.3 g 6.5%
Trans Fat
Cholesterol 77.9 mg 26%
Sodium 164.6 mg 6.9%
Total Carbohydrates 13 g 4.3%
Dietary Fiber 1.7 g6.8%
Sugars 0.1 g
Protein 35.7 g 71.4%
Vitamin A 10.1% Vitamin C 13%
Calcium 3.3% Iron 5.6%
*Based on a 2000 Calorie diet
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