Fish, cod, steamed: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Cod gently cooked by steam, preserving its delicate flavor, moisture, and nutrients, resulting in tender, flaky white flesh.
Per 100g reference serving, Fish, cod, steamed provides 87 kcal of energy, 19.3g protein (94% of calories), 0g total carbohydrates (0% of calories, including 0g dietary fiber and 0g sugars), and 0.52g total fat (6% of calories).
Vitamins Profile in Fish, cod, steamed (Per 100g)
Track how Fish, cod, steamed contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.6 µg | 3% DV |
| Vitamin B12 (Cobalamin) | 2.25 µg | 93.8% DV |
| Vitamin A (RAE) | 2 µg | 0.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.68 mg | 4.5% DV |
| Vitamin B1 (Thiamin) | 0.035 mg | 2.9% DV |
| Vitamin B2 (Riboflavin) | 0.054 mg | 4.2% DV |
| Vitamin B3 (Niacin) | 1.38 mg | 8.6% DV |
| Vitamin B6 (Pyridoxine) | 0.133 mg | 7.8% DV |
| Total Folate (Vitamin B9) | 8 µg | 2% DV |
| Folate (Dietary Folate Equivalents) | 8 µg | 2% DV |
| Natural Food Folate | 8 µg | 2% DV |
| Choline | 82.1 mg | 14.9% DV |
| Preformed Retinol | 2 µg | 0.2% DV |
Minerals & Electrolytes in Fish, cod, steamed (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.2 mg | 1.1% DV |
| Calcium (Ca) | 10 mg | 0.8% DV |
| Magnesium (Mg) | 25 mg | 6% DV |
| Potassium (K) | 297 mg | 6.3% DV |
| Zinc (Zn) | 0.39 mg | 3.5% DV |
| Selenium (Se) | 28.9 µg | 52.5% DV |
| Phosphorus (P) | 355 mg | 28.4% DV |
| Copper (Cu) | 0.024 mg | 2.7% DV |
| Sodium (Na) | 235 mg | 10.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.121 g | 24.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.043 g | 8.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.001 g | 0.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.021 g | 0.1% DV |
| Monounsaturated Fat (MUFA) | 0.092 g | 0.3% DV |
| Polyunsaturated Fat (PUFA) | 0.207 g | 1% DV |
| Saturated Fat (SFA) | 0.107 g | 0.5% DV |
| Dietary Cholesterol | 59 mg | 19.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Fish, cod, steamed contains 87 calories (kcal), 19.3g of protein, 0g of carbohydrates (0g fiber, 0g total sugars), and 0.52g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish, cod, steamed has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 15.6 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish, cod, steamed: Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fish, cod, steamed by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.