Roasted Cod With Potatoes and Olives Recipe
Roasted Cod With Potatoes and Olives has a high-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12, Vitamin C and Niacin.
The food contains 44.7g 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. It contains a low amount of carbohydrates, making it suitable for some of the low-carb diets. Its low sugar content puts it in the bottom 20 percentile. This is often undesirable a good thing for people watching their sugar intake. With 36.1 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, Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and low PUFA.
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.
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 high 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.
Based on the composite nutritive standing Roasted Cod With Potatoes and Olives has been given a composite ranking of 88, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 37% | |
| Calories from Fat | 18% | |
| Calories from Carbs | 45% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- Very high in Vitamin C
- High in Dietary Fiber
- Very high in Vitamin B12
Why this is bad for you
- High in Cholesterol
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 154.1 IU | 3.1% | Mid 40% | Average |
| Retinol | 4.2 mcg | |||
| Vitamin C | 11.7 mg | 19.5% | Top 30% | High |
| Vitamin D | 12.5 IU | 3.1% | Top 30% | High |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.2 mg | 6% | Mid 40% | Average |
| Vitamin B6 | 0.2 mg | 10.1% | Top 30% | High |
| Folate | 12.1 mcg | 3% | Mid 40% | Average |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.4 mcg | 6.7% | Top 30% | High |
| Pantothenic Acid | 0.2 mg | 2% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 16.9 mg | 1.7% | Bottom 30% | Low |
| Iron | 0.6 mg | 3.4% | Mid 40% | Average |
| Magnesium | 23.5 mg | 5.9% | Mid 40% | Average |
| Phosphorus | 100.6 mg | 10.1% | Mid 40% | Average |
| Potassium | 0.2 mg | 0.01% | Bottom 30% | Low |
| Sodium | 51.7 mg | 2.2% | Bottom 30% | Low |
| Zinc | 0.4 mg | 2.7% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.2 mg | 10.1% | Top 30% | High |
| Selenium | 11.7 mcg | 16.7% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 9 g | 3% | Mid 40% | Average |
| Dietary Fiber | 1.3 g | 5.2% | Mid 40% | Average |
| Sugars | 0.7 g | |||
| Glucose | 0.4 mg | |||
| Fructose | 0.4 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.3 g | 14.5% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.4 mg | |||
| Isoleucine | 0.4 mg | |||
| Leucine | 0.4 mg | |||
| Lysine | 0.6 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.2 mg | |||
| Tyrosine | 0.2 mg | |||
| Valine | 0.4 mg | |||
| Arginine | 0.4 mg | |||
| Histidine | 0.2 mg | |||
| Alanine | 0.4 mg | |||
| Aspartic Acid | 0.8 mg | |||
| Glutamic Acid | 1.2 mg | |||
| Glycine | 0.4 mg | |||
| Proline | 0.2 mg | |||
| Serine | 0.2 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.6 g | 2.4% | Bottom 30% | Low |
| Saturated Fat | 0.22 g | 1.1% | Bottom 30% | Low |
| Monounsaturated Fat | 1 g | |||
| Polyunsaturated Fat | 0.2 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 393 Calories from Fat 70
% Daily Value *
Total Fat 7.8 g 12%
Saturated Fat 1.1 g 5.5%
Trans Fat
Cholesterol 73.7 mg 24.6%
Sodium 257 mg 10.7%
Total Carbohydrates 44.7 g 14.9%
Dietary Fiber 6.5 g26%
Sugars 3.7 g
Protein 36.1 g 72.2%
Vitamin A 15.3% Vitamin C 96.7%
Calcium 8.4% Iron 16.7%
*Based on a 2000 Calorie diet
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