Nutritional components of squid
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**Food Category:** Fish
**Food Name:** Cod Fish
**Edible Portion:** 59 g per 100 g
**Nutritional Information (per 100 g):**
- **Calories:** 90 kcal
- **Protein:** 20.8 g
- **Fat:** 0.7 g
- **Carbohydrates:** 0 g
- **Dietary Fiber:** 0 g
**Vitamins:**
- **Thiamine (B1):** 0.01 mg
- **Riboflavin (B2):** 0.11 mg
- **Niacin (B5):** 3.6 mg
- **Vitamin C:** 0 mg
- **Vitamin E:** 0.79 mg
- **Vitamin A (Retinol Equivalent):** 77.4 µg
- **Vitamin B12:** Not specified
**Minerals:**
- **Calcium (Ca):** 22 mg
- **Magnesium (Mg):** 20 mg
- **Iron (Fe):** 0.6 mg
- **Zinc (Zn):** 0.52 mg
- **Copper (Cu):** 0.05 mg
- **Selenium (Se):** 29.4 µg
- **Phosphorus (P):** 159 mg
- **Potassium (K):** 277 mg
- **Sodium (Na):** 130 mg
**Other Nutrients:**
- **Cholesterol:** 48 mg
- **Carotene:** 1.1 µg
- **Manganese (Ma):** 0.03 mg
Cod fish is a lean, low-fat source of high-quality protein and is rich in essential vitamins and minerals such as vitamin B12, selenium, and potassium. It's an excellent choice for those looking to maintain a healthy diet while enjoying a delicious and nutritious meal. Whether baked, grilled, or steamed, cod is a versatile fish that can be incorporated into a wide variety of dishes.