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Spice Encrusted Cod - Recipe and Nutrition Facts
45

Spice Encrusted Cod Recipe

Spice Encrusted Cod has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin B6 and Vitamin C.

The food contains 16.9g 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 21.8 gms of protein, it is 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 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 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 high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Spice Encrusted Cod has been given a composite ranking of 45, and in moderation.

Calorie Breakdown

 Calories from Protein35%
 Calories from Fat38%
 Calories from Carbs27%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Vitamin C

Why this is bad for you

  • High in Cholesterol
  • High in Saturated Fat
  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A250 IU5%
Vitamin C18.7 mg31.1%
Vitamin D4 IU1%
Vitamin E0.86 mg2.9%
Thiamin0.16 mg10.7%
Riboflavin0.11 mg6.6%
Niacin3.2 mg16.2%
Vitamin B60.4 mg20.1%
Folate22.8 mcg5.7%
Vitamin B120.91 mcg15.1%
Pantothenic Acid0.4 mg4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium59 mg5.9%
Iron3.2 mg17.7%
Magnesium70.4 mg17.6%
Phosphorus189 mg18.9%
Potassium678.9 mg19.4%
Sodium758.2 mg31.6%
Zinc0.96 mg6.4%
Copper0.21 mg10.3%
Manganese0.39 mg19.6%
Selenium33 mcg47.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate16.9 g5.6%
Dietary Fiber3 g12%
Sugars0.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein21.8 g43.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat10.6 g16.3%
Saturated Fat4.3 g21.5%
Monounsaturated Fat4.5 g
Polyunsaturated Fat0.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 251 Calories from Fat 0

% Daily Value *

Total Fat 10.6 g 16.3%

Saturated Fat 4.3 g 21.5%

Trans Fat

Cholesterol 62 mg 20.7%

Sodium 758.2 mg 31.6%

Total Carbohydrates 16.9 g 5.6%

Dietary Fiber 3 g12%

Sugars 0.9 g

Protein 21.8 g 43.6%

Vitamin A 5% Vitamin C 31.1%

Calcium 5.9% Iron 17.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=474918 Embed Table:

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