Fish Cod
Fish & Shellfish 8 variants
Fish Cod is consistently high in these nutrients across all variants, regardless of preparation or processing.
Iodine > 89% Choline > 70% Selenium > 70%
Select a nutrient to see how the 8 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| Atlantic, dried and salted | 62.8 | > 99% |
| Atlantic, cooked, dry heat | 22.8 | > 81% |
| Atlantic, canned, solids and liquid | 22.8 | > 80% |
| Pacific, cooked | 20.4 | > 73% |
| Pacific, cooked, dry heat (may contain additives to retain moisture) | 18.7 | > 68% |
| Atlantic, raw | 17.8 | > 66% |
| Atlantic, wild caught, raw | 16.1 | > 63% |
| Pacific, raw (may have been previously frozen) | 15.3 | > 62% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| Atlantic, dried and salted | 2.5 | > 75% |
| Atlantic, canned, solids and liquid | 0.5 | > 22% |
| Atlantic, cooked, dry heat | 0.5 | > 22% |
| Atlantic, raw | 0.4 | > 18% |
| Pacific, cooked, dry heat (may contain additives to retain moisture) | 0.2 | > 9% |
| Pacific, cooked | 0.2 | > 8% |
| Pacific, raw (may have been previously frozen) | 0.2 | > 8% |
| Atlantic, wild caught, raw | 0.1 | > 4% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| Atlantic, dried and salted | 133.0 | > 95% |
| Atlantic, cooked, dry heat | 42.0 | > 82% |
| Atlantic, canned, solids and liquid | 41.0 | > 82% |
| Pacific, cooked | 35.0 | > 78% |
| Atlantic, raw | 32.0 | > 76% |
| Pacific, cooked, dry heat (may contain additives to retain moisture) | 24.0 | > 60% |
| Pacific, raw (may have been previously frozen) | 20.0 | > 41% |
| Atlantic, wild caught, raw | 18.0 | > 34% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| Atlantic, dried and salted | 1.6 | > 59% |
| Atlantic, canned, solids and liquid | 0.6 | > 35% |
| Atlantic, cooked, dry heat | 0.6 | > 35% |
| Atlantic, raw | 0.5 | > 29% |
| Pacific, cooked | 0.4 | > 28% |
| Pacific, cooked, dry heat (may contain additives to retain moisture) | 0.4 | > 26% |
| Pacific, raw (may have been previously frozen) | 0.3 | > 22% |
| Atlantic, wild caught, raw | 0.3 | > 22% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| Atlantic, dried and salted | 160.0 | > 90% |
| Atlantic, canned, solids and liquid | 21.0 | > 49% |
| Pacific, cooked | 17.0 | > 42% |
| Atlantic, raw | 16.0 | > 41% |
| Atlantic, cooked, dry heat | 14.0 | > 36% |
| Pacific, cooked, dry heat (may contain additives to retain moisture) | 10.0 | > 24% |
| Pacific, raw (may have been previously frozen) | 8.0 | > 17% |
| Atlantic, wild caught, raw | 6.6 | > 14% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| Atlantic, dried and salted | 1458.0 | > 98% |
| Atlantic, canned, solids and liquid | 528.0 | > 92% |
| Atlantic, raw | 413.0 | > 86% |
| Pacific, cooked | 372.0 | > 81% |
| Pacific, cooked, dry heat (may contain additives to retain moisture) | 289.0 | > 61% |
| Atlantic, wild caught, raw | 245.1 | > 51% |
| Atlantic, cooked, dry heat | 244.0 | > 50% |
| Pacific, raw (may have been previously frozen) | 235.0 | > 48% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| Atlantic, dried and salted | 950.0 | > 99% |
| Pacific, cooked, dry heat (may contain additives to retain moisture) | 345.0 | > 92% |
| Pacific, raw (may have been previously frozen) | 281.0 | > 87% |
| Atlantic, canned, solids and liquid | 260.0 | > 84% |
| Atlantic, wild caught, raw | 224.1 | > 75% |
| Pacific, cooked | 205.0 | > 67% |
| Atlantic, raw | 203.0 | > 67% |
| Atlantic, cooked, dry heat | 138.0 | > 46% |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| Atlantic, dried and salted | 3.5 | > 48% |
| Atlantic, canned, solids and liquid | 1.0 | > 27% |
| Atlantic, cooked, dry heat | 1.0 | > 28% |
| Atlantic, raw | 1.0 | > 28% |
| Atlantic, wild caught, raw | trace | n/a |
| Pacific, cooked | trace | n/a |
| Pacific, cooked, dry heat (may contain additives to retain moisture) | trace | n/a |
| Pacific, raw (may have been previously frozen) | trace | n/a |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| Atlantic, dried and salted | 2.8 | > 91% |
| Atlantic, canned, solids and liquid | 0.8 | > 74% |
| Atlantic, cooked, dry heat | 0.8 | > 74% |
| Pacific, cooked, dry heat (may contain additives to retain moisture) | 0.7 | > 70% |
| Atlantic, raw | 0.6 | > 69% |
| Pacific, raw (may have been previously frozen) | 0.5 | > 64% |
| Atlantic, wild caught, raw | trace | n/a |
| Pacific, cooked | trace | n/a |
| Variant | Vitamin B12 (µg) | All foods |
|---|---|---|
| Atlantic, dried and salted | 10.0 | > 97% |
| Pacific, cooked, dry heat (may contain additives to retain moisture) | 2.3 | > 74% |
| Pacific, raw (may have been previously frozen) | 2.0 | > 69% |
| Atlantic, wild caught, raw | 1.2 | > 54% |
| Atlantic, canned, solids and liquid | 1.1 | > 50% |
| Atlantic, cooked, dry heat | 1.1 | > 50% |
| Atlantic, raw | 0.9 | > 48% |
| Pacific, cooked | trace | n/a |
| Variant | Folate (µg) | All foods |
|---|---|---|
| Atlantic, dried and salted | 25.0 | > 66% |
| Atlantic, canned, solids and liquid | 8.0 | > 34% |
| Atlantic, cooked, dry heat | 8.0 | > 36% |
| Pacific, cooked, dry heat (may contain additives to retain moisture) | 8.0 | > 36% |
| Atlantic, raw | 7.0 | > 30% |
| Pacific, raw (may have been previously frozen) | 7.0 | > 29% |
| Atlantic, wild caught, raw | trace | n/a |
| Pacific, cooked | trace | n/a |
| Variant | Choline (mg) | All foods |
|---|---|---|
| Atlantic, dried and salted | 291.3 | > 99% |
| Atlantic, canned, solids and liquid | 85.0 | > 82% |
| Atlantic, cooked, dry heat | 83.7 | > 82% |
| Pacific, cooked, dry heat (may contain additives to retain moisture) | 79.7 | > 79% |
| Atlantic, raw | 65.2 | > 71% |
| Pacific, raw (may have been previously frozen) | 65.0 | > 70% |
| Atlantic, wild caught, raw | trace | n/a |
| Pacific, cooked | trace | n/a |
Fish Per 100g · USDA FoodData Central