Baked Cod with Fresh Vegetables Recipe
Baked Cod with Fresh Vegetables has a average-calorie, low-carb, low-fat and very high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C and Niacin.
The food contains 5.4g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 27.1 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.
On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. It's low 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 is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has a high density of Sodium, thus making it unsuitable for a 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.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Baked Cod with Fresh Vegetables has been given a composite ranking of 46, and in moderation.
Calorie Breakdown
| Calories from Protein | 76% | |
| Calories from Fat | 8% | |
| Calories from Carbs | 15% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- High in Niacin
- Very high in Vitamin A
- High in Vitamin C
- Very low in Saturated Fat
Why this is bad for you
- High in Cholesterol
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1850 IU | 37% | ||
| Vitamin C | 12.3 mg | 20.5% | ||
| Vitamin D | 13.2 IU | 3.3% | ||
| Vitamin E | 0.9 mg | 3% | ||
| Thiamin | 0.17 mg | 11.2% | ||
| Riboflavin | 0.23 mg | 13.3% | ||
| Niacin | 4 mg | 20.2% | ||
| Vitamin B6 | 0.43 mg | 21.5% | ||
| Folate | 51.2 mcg | 12.8% | ||
| Vitamin B12 | 1.2 mcg | 20% | ||
| Pantothenic Acid | 0.63 mg | 6.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 44 mg | 4.4% | ||
| Iron | 1.8 mg | 10% | ||
| Magnesium | 71.6 mg | 17.9% | ||
| Phosphorus | 198 mg | 19.8% | ||
| Potassium | 576.9 mg | 16.5% | ||
| Sodium | 688.8 mg | 28.7% | ||
| Zinc | 0.92 mg | 6.1% | ||
| Copper | 0.18 mg | 9% | ||
| Manganese | 0.32 mg | 16.2% | ||
| Selenium | 44.7 mcg | 63.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 5.4 g | 1.8% | ||
| Dietary Fiber | 1.7 g | 6.8% | ||
| Sugars | 0.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 27.1 g | 54.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.3 g | 2% | ||
| Saturated Fat | 0.2 g | 1% | ||
| Monounsaturated Fat | 0.2 g | |||
| Polyunsaturated Fat | 0.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 145 Calories from Fat 0
% Daily Value *
Total Fat 1.3 g 2%
Saturated Fat 0.2 g 1%
Trans Fat
Cholesterol 62.4 mg 20.8%
Sodium 688.8 mg 28.7%
Total Carbohydrates 5.4 g 1.8%
Dietary Fiber 1.7 g6.8%
Sugars 0.6 g
Protein 27.1 g 54.2%
Vitamin A 37% Vitamin C 20.5%
Calcium 4.4% Iron 10%
*Based on a 2000 Calorie diet
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