Atlantic Cod Nutrition Facts for a Cooked Dinner Portion

A fish dinner includes more than the fish, but identifying the fish portion is a useful place to begin. This card describes Atlantic cod cooked with dry heat. Its serving is 100 grams of edible cooked fish, before sauces, cooking additions, or side dishes are included. The specific species and preparation are part of the nutrition reference, not optional details. That portion provides approximately 105 calories, 22.8 grams of protein, and 0.9 grams of total fat in the USDA FoodData Central record. Each value applies to the same cooked-fish entry and serving weight. Protein and fat are rounded to one decimal place. These figures describe a reference food and should be treated as estimates rather than an exact measurement of every fillet. A fillet is not a standard weight. Two pieces that look similar can have different thicknesses and edible amounts. If you want to match this card, weigh the fish after cooking and exclude any discarded material. The weight of a raw fillet should not be substituted directly for the cooked weight, because cooking changes the amount of moisture in the fish. Dry-heat cooking is also different from breading and frying or simmering fish in a rich sauce. A coating, oil, butter, or sauce contributes nutrients beyond the plain fish reference. Even when those additions are modest, they belong in a complete recipe calculation. Record the ingredients and amounts actually used instead of assigning the plain cod value to the entire prepared dish. The Atlantic cod description helps avoid another common mismatch. Other fish species and prepared seafood products have their own compositions. A frozen breaded cod product, for example, should be represented by its package label and preparation instructions. A generic plain-fish record is useful for education but is not a replacement for the specific information available on a packaged product. For a dinner idea, serve cod alongside vegetables and a grain, potato, or another side that suits your preferences. This is a plate-building suggestion, not a meal with a calculated total. The protein on the card describes the fish contribution only. To understand the full dinner, combine information for the fish, sides, sauces, and any other components in the amounts actually served. If preparing a shared pan, portion the cooked fish deliberately. Dividing a recipe into equal-looking servings may still distribute the food unevenly. Weighing the portions can be useful when consistency matters, while keeping a record of the overall yield helps explain how the recipe was divided. Nutrition numbers become more meaningful when they follow the actual serving rather than the size of the plate. The practical takeaway is to match the species, preparation, and cooked edible weight. Then calculate the rest of dinner separately. That approach keeps protein information clear without claiming that one fish or one meal guarantees a weight-management result. Source: USDA FoodData Central, fish, cod, Atlantic, cooked, dry heat, FDC 171956. https://fdc.nal.usda.gov/food-details/171956/nutrients #CodNutrition #HighProteinDinner #CookedPortion #NutritionFacts