Pan Roasted Cod Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pan Roasted Cod contains 170 calories, 14g protein, 5.5g carbs, and 10g fat per one plate (220g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one plate (220g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 170 kcal | 8% |
| Protein | 14.0g | 28% |
| Carbohydrates | 5.5g | 2% |
| Total Fat | 10.0g | 13% |
| Fiber | 1.8g | 6% |
| Sugar | 2.0g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 30.0mg | 10% |
| Sodium | 400.0mg | 17% |
| Potassium | 5.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 320.0mg | 1778% |
| Magnesium | 0.40mg | 0% |
| Zinc | 190.0mg | 1727% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 2.2mg | 129% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 20.0mcg | 5% |
| Vitamin E | 3.0mg | 20% |
| Vitamin K | 1.2mcg | 1% |
| Phosphorus | 20.0mg | 2% |
Is Pan Roasted Cod Good for You?
Pan Roasted Cod provides 170 calories per one plate (220g) with 14g protein, 5.5g carbohydrates, and 10g fat. It is a source of saturated fat (12% dv), cholesterol (10% dv), sodium (17% dv).
Pan-roasted cod loin served with buttered crushed peas and tangy tartare sauce
Key Health Benefits of Pan Roasted Cod
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (10% 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 14g protein per serving to support satiety and muscle maintenance.
How to Track Pan Roasted Cod Nutrition with Gram
Use Gram to log pan roasted 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 pan roasted cod?
Pan Roasted Cod contains 170 calories per one plate (220g).
How much protein is in pan roasted cod?
Pan Roasted Cod provides 14g of protein per one plate (220g).
How many carbs are in pan roasted cod?
Pan Roasted Cod has 5.5g of carbohydrates per one plate (220g).
Is pan roasted cod good for tracking nutrition?
Yes. Pan Roasted Cod can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pan roasted cod in a meal plan?
Use Pan Roasted 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 pan roasted cod and thousands of other foods with the Gram app.