Salt Cod Nutrition Facts: Calories, Macros & Health Benefits
Summary: Salt Cod contains 148 calories, 8.5g protein, 16g carbs, and 5g fat per one plate (325g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one plate (325g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 148 kcal | 7% |
| Protein | 8.5g | 17% |
| Carbohydrates | 16.0g | 6% |
| Total Fat | 5.0g | 6% |
| Fiber | 0.80g | 3% |
| Sugar | 1.0g | -- |
| Saturated Fat | 2.2g | 11% |
| Cholesterol | 18.0mg | 6% |
| Sodium | 420.0mg | 18% |
| Potassium | 1.0mg | 0% |
| Calcium | 14.0mg | 1% |
| Iron | 150.0mg | 833% |
| Magnesium | 0.60mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 0.40mg | 3% |
| Vitamin K | 0.30mcg | 0% |
| Phosphorus | 25.0mg | 2% |
Is Salt Cod Good for You?
Salt Cod provides 148 calories per one plate (325g) with 8.5g protein, 16g carbohydrates, and 5g fat. It is a source of saturated fat (11% dv), sodium (18% dv), iron (833% dv).
Creamy Italian-style risotto with Arborio rice, flaked salt cod, and sautéed wild mushrooms finished with Parmesan
Key Health Benefits of Salt Cod
- Saturated Fat (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (833% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1091% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (71% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 8.5g protein per serving to support satiety and muscle maintenance.
How to Track Salt Cod Nutrition with Gram
Use Gram to log salt 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 salt cod?
Salt Cod contains 148 calories per one plate (325g).
How much protein is in salt cod?
Salt Cod provides 8.5g of protein per one plate (325g).
How many carbs are in salt cod?
Salt Cod has 16g of carbohydrates per one plate (325g).
Is salt cod good for tracking nutrition?
Yes. Salt Cod can be logged by calories, macros, and micronutrients in the Gram app.
How should I use salt cod in a meal plan?
Use Salt 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 salt cod and thousands of other foods with the Gram app.