Fast & Crunchy Panko Crusted Baked Cod Recipe
Fast & Crunchy Panko Crusted Baked Cod has a high-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12 and Niacin.
The food contains 20.9g of carbs. The carbohydrate profile of the the food reveals it is average 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 41.3 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.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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 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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 45, for Fast & Crunchy Panko Crusted Baked Cod, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 50% | |
| Calories from Fat | 25% | |
| Calories from Carbs | 25% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- High in Niacin
- Very high in Vitamin B12
Why this is bad for you
- Very high in Cholesterol
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 140 IU | 2.8% | ||
| Vitamin C | 3.8 mg | 6.4% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.1 mg | 3.7% | ||
| Thiamin | 0.16 mg | 10.8% | ||
| Riboflavin | 0.14 mg | 8.5% | ||
| Niacin | 4.5 mg | 22.7% | ||
| Vitamin B6 | 0.52 mg | 26% | ||
| Folate | 14.8 mcg | 3.7% | ||
| Vitamin B12 | 1.9 mcg | 31.5% | ||
| Pantothenic Acid | 0.33 mg | 3.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 35 mg | 3.5% | ||
| Iron | 1.5 mg | 8.4% | ||
| Magnesium | 78 mg | 19.5% | ||
| Phosphorus | 260 mg | 26% | ||
| Potassium | 468.3 mg | 13.4% | ||
| Sodium | 431 mg | 18% | ||
| Zinc | 1.1 mg | 7.1% | ||
| Copper | 0.07 mg | 3.4% | ||
| Manganese | 0.06 mg | 2.8% | ||
| Selenium | 67.7 mcg | 96.7% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 20.9 g | 7% | ||
| Dietary Fiber | 0.1 g | 0.4% | ||
| Sugars | 1.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 41.3 g | 82.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9 g | 13.8% | ||
| Saturated Fat | 1.1 g | 5.5% | ||
| Monounsaturated Fat | 0.2 g | |||
| Polyunsaturated Fat | 0.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 356 Calories from Fat 0
% Daily Value *
Total Fat 9 g 13.8%
Saturated Fat 1.1 g 5.5%
Trans Fat
Cholesterol 104.3 mg 34.8%
Sodium 431 mg 18%
Total Carbohydrates 20.9 g 7%
Dietary Fiber 0.1 g0.4%
Sugars 1.7 g
Protein 41.3 g 82.6%
Vitamin A 2.8% Vitamin C 6.4%
Calcium 3.5% Iron 8.4%
*Based on a 2000 Calorie diet
Related Searches
Parmesan Baked Alaska Cod
Per Serving | Calories 240
Protein 29.6 g | Carbs 8.9 g | Fat 8.9 g
Baked Cod
Per Serving | Calories 560
Protein 42 g | Carbs 77 g | Fat 9 g
Baked Cod w/ Vegetables
Per Serving | Calories 153
Protein 26.3 g | Carbs 3.3 g | Fat 3.3 g
Baked (breaded) Cod Fillets
Per Serving | Calories 114
Protein 15.8 g | Carbs 8.3 g | Fat 1.6 g
Pink Salmon Burger Patties
Per Serving | Calories 123
Protein 12 g | Carbs 6.6 g | Fat 5.2 g
Lemony-Garlicy-Cheesey Tilapia
Per Serving | Calories 152
Protein 23.9 g | Carbs 2.1 g | Fat 7 g
Mushroom Turkey and Rice Casserole
Per Serving | Calories 452
Protein 35.4 g | Carbs 44.1 g | Fat 15.1 g
Baja Fish Tacos
Per Serving | Calories 318
Protein 24.3 g | Carbs 36 g | Fat 11.4 g
