Murray Cod Nutrition Facts: Calories, Macros & Health Benefits
Summary: Murray Cod contains 210 calories, 15g protein, 1.5g carbs, and 15g fat per one fillet (150g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one fillet (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210 kcal | 10% |
| Protein | 15.0g | 30% |
| Carbohydrates | 1.5g | 1% |
| Total Fat | 15.0g | 19% |
| Fiber | 0.10g | 0% |
| Sugar | 0.50g | -- |
| Saturated Fat | 9.0g | 45% |
| Cholesterol | 70.0mg | 23% |
| Sodium | 380.0mg | 17% |
| Potassium | 3.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 320.0mg | 1778% |
| Magnesium | 0.40mg | 0% |
| Zinc | 190.0mg | 1727% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 2.2mg | 129% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 6.0mcg | 2% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 1.2mcg | 1% |
| Phosphorus | 140.0mg | 11% |
Is Murray Cod Good for You?
Murray Cod provides 210 calories per one fillet (150g) with 15g protein, 1.5g carbohydrates, and 15g fat. It is a source of saturated fat (45% dv), cholesterol (23% dv), sodium (17% dv).
Pan-seared Murray cod fillet finished with a classic lemon butter sauce
Key Health Benefits of Murray Cod
- Saturated Fat (45% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (23% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1778% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1727% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 15g protein per serving to support satiety and muscle maintenance.
How to Track Murray Cod Nutrition with Gram
Use Gram to log murray cod and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in murray cod?
Murray Cod contains 210 calories per one fillet (150g).
How much protein is in murray cod?
Murray Cod provides 15g of protein per one fillet (150g).
How many carbs are in murray cod?
Murray Cod has 1.5g of carbohydrates per one fillet (150g).
Is murray cod good for tracking nutrition?
Yes. Murray Cod can be logged by calories, macros, and micronutrients in the Gram app.
How should I use murray cod in a meal plan?
Use Murray Cod as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track murray cod and thousands of other foods with the Gram app.