Mediterannean Cod Recipe
Mediterannean Cod has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Niacin.
The food contains 14.1g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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 44.7 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.
Not only that, the average 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 a good source of Vitamin B6 and Vitamin B12.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 high 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.
Based on the composite nutritive standing Mediterannean Cod has been given a composite ranking of 41, and in moderation.
Calorie Breakdown
| Calories from Protein | 64% | |
| Calories from Fat | 16% | |
| Calories from Carbs | 20% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- Very high in Vitamin A
- High in Vitamin C
- Very high in Vitamin B12
Why this is bad for you
- Very high in Cholesterol
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1675 IU | 33.5% | ||
| Vitamin C | 12.7 mg | 21.2% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.88 mg | 2.9% | ||
| Thiamin | 0.23 mg | 15.4% | ||
| Riboflavin | 0.21 mg | 12.3% | ||
| Niacin | 5.3 mg | 26.5% | ||
| Vitamin B6 | 0.63 mg | 31.5% | ||
| Folate | 38.8 mcg | 9.7% | ||
| Vitamin B12 | 1.9 mcg | 31.5% | ||
| Pantothenic Acid | 0.58 mg | 5.8% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 70 mg | 7% | ||
| Iron | 1.5 mg | 8.2% | ||
| Magnesium | 102 mg | 25.5% | ||
| Phosphorus | 299 mg | 29.9% | ||
| Potassium | 803.4 mg | 23% | ||
| Sodium | 518.6 mg | 21.6% | ||
| Zinc | 1.3 mg | 8.4% | ||
| Copper | 0.19 mg | 9.4% | ||
| Manganese | 0.26 mg | 13.1% | ||
| Selenium | 68.1 mcg | 97.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 14.1 g | 4.7% | ||
| Dietary Fiber | 1.9 g | 7.6% | ||
| Sugars | 7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 44.7 g | 89.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.8 g | 7.4% | ||
| Saturated Fat | 2.3 g | 11.5% | ||
| Monounsaturated Fat | 0.3 g | |||
| Polyunsaturated Fat | 0.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 286 Calories from Fat 0
% Daily Value *
Total Fat 4.8 g 7.4%
Saturated Fat 2.3 g 11.5%
Trans Fat
Cholesterol 109 mg 36.3%
Sodium 518.6 mg 21.6%
Total Carbohydrates 14.1 g 4.7%
Dietary Fiber 1.9 g7.6%
Sugars 7 g
Protein 44.7 g 89.4%
Vitamin A 33.5% Vitamin C 21.2%
Calcium 7% Iron 8.2%
*Based on a 2000 Calorie diet
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