Atlantic cod (canned) nutrition facts
Per 1 can · 312 g
of a 2,000 cal day
- Protein71g92% of calories
- Carbs0g0% of calories
- Fat2.7g8% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sugar free
At a glance
One serving of Atlantic cod (canned) (1 can, 312 g) has 328 calories, with 71 g of protein, 0 g of carbohydrates and 2.7 g of fat. Most of its energy comes from protein (92% of calories). It is high in protein (142% DV), Vitamin D (25% DV) and thiamine (23% DV). Keep an eye on sodium and cholesterol, which provide 30% and 57% of the daily value.
High in
20%+ of the daily value
- Protein142%
- Vitamin D25%
- Thiamine23%
- Niacin49%
- Vitamin B668%
- Vitamin B12137%
Good source of
10–19% of the daily value
- Vitamin E17%
- Riboflavin (B2)19%
- Pantothenic acid11%
- Iron19%
- Zinc16%
- Copper13%
Watch
20%+ of the daily value
- Sodium30%
- Cholesterol57%
Vitamins & minerals
Amounts for 1 can (312 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 44 μg | 5% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 4 μg | 25% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 0.3 μg | 0% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 8 mg | 49% |
| Vitamin B6 | 1 mg | 68% |
| Folate (B9) | 25 μg | 6% |
| Vitamin B12 | 3 μg | 137% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 265 mg | 48% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 66 mg | 7% |
| Iron | 2 mg | 19% |
| Potassium | 1,647 mg | 35% |
| Magnesium | 128 mg | 30% |
| Phosphorus | 811 mg | 116% |
| Zinc | 2 mg | 16% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.1 mg | 3% |
| Selenium | 119 μg | 216% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 4 g | — |
| Aspartic acid | 7 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.5 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 11 g | — |
| Glycine | 3 g | — |
| Histidine | 2 g | — |
| Isoleucine | 3 g | — |
| Leucine | 6 g | — |
| Lycopene | 0 μg | — |
| Lysine | 7 g | — |
| Methionine | 2 g | — |
| Monounsaturated fats | 0.4 g | — |
| Phenylalanine | 3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 3 g | — |
| Retinol | 44 μg | — |
| Serine | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 3 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 4 g | — |
| Vitamin D3 | 4 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 328 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 62minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 46minSwimming laps
Common questions
How many calories are in Atlantic cod (canned)?
One serving of Atlantic cod (canned) (1 can) has 328 calories, which works out to 105 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Atlantic cod (canned) high in protein?
Yes. It has 71 g of protein per serving, and 92% of its calories come from protein (22 g of protein per 100 calories).
Is Atlantic cod (canned) keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Atlantic cod (canned)?
680 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Atlantic cod (canned)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
