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Pacific Cod, Raw

Pacific Cod, Raw

EverydayRaw

Pacific cod is a mild-flavored whitefish sourced from cold northern Pacific waters, prized for its lean, flaky flesh when cooked. This wild-caught fish provides high-quality protein with minimal saturated fat and is particularly rich in selenium and vitamin B12. Its firm texture holds up well to baking, grilling, or pan-searing, and it is often recommended as a sustainable alternative to overfished Atlantic cod stocks.

Macro Impact

A 3 oz serving contains 59 calories, 13g protein, 0g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 59 calories?
Walking3.5 mph, moderate pace
14 min
YogaModerate effort, gentle pace
10 min
SwimmingModerate effort, freestyle
8 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
7 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories59
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
0%
Trans Fat0.0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol40mg
13%
Sodium258mg
11%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein13g
Vitamin D0.4mcg
2%
Calcium7mg
1%
Iron0.1mg
1%
Potassium200mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
40 / 300 g
13%
Omega 3
0 / 5 g
4%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
13 / 80 g
16%
Amino Acids
Histidine
0 / 3 g
9%
Isoleucine
1 / 2 g
36%
Leucine
1 / 3 g
33%
Lysine
1 / 2 g
50%
Methionine
0 / 1 g
30%
Phenylalanine
1 / 2 g
25%
Threonine
1 / 1 g
47%
Tryptophan
0 / 0 g
50%
Valine
1 / 2 g
30%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
0 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
2 / 2 mcg
70%
Folate
6 / 400 mcg
1%
Vitamin A
2 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
3%
Vitamin E
1 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
7 / 1k mg
1%
Copper
0 / 1 mg
2%
Iron
0 / 13 mg
1%
Magnesium
17 / 370 mg
5%
Manganese
0 / 2 mg
0%
Phosphorous
239 / 700 mg
34%
Potassium
200 / 3k mg
7%
Selenium
20 / 55 mcg
35%
Sodium
258 / 2.3k mg
11%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
71 g
Caffeine
0 mg
Choline
55 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, cod, Pacific, raw (may have been previously frozen). USDA Standard Reference, Legacy. Food ID 174191.
  2. 2.Fish, cod (gray cod), pacific, raw. Canadian Nutrient File. Food ID 3196.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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