Fish, cod, Pacific, raw (may have been previously frozen)

Animal foods · Fish & seafood · Fish & shellfish

g
Macronutrients 20 / 100 How is this scored?

Composition

Energy

Protein 15.3 g · 61 kcal/100g
Fat 0.4 g · 4 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 84 g
Total energy 69 kcal

Energy is predominantly from protein (94%); EFSA recommends 10–35% for a balanced diet

Fat quality 58 / 100 How is this scored?
Total fat
0.4g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.2g
Omega-3
0.00g
Omega-6
0.02g

Saturated fat is 1.1% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 17.0 (target ≤ 4).

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 31 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 0.0 mg
Vitamin D 0.5 µg
Vitamin E 0.5 mg
Vitamin K 0 µg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 1.1 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.12 mg
Folate (B9) 7 µg
Vitamin B12 1.98 µg

Minerals

Calcium 8 mg
Iron 0.2 mg
Magnesium 20 mg
Phosphorus 281 mg
Potassium 235 mg
Sodium 303 mg
Zinc 0.3 mg
Copper 0.02 mg
Manganese 0.01 mg
Selenium 22.9 µg

Notable source of Vitamin B12 (79% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.