Cod
BLS 4.0 food: Cod raw (Dorsch/Kabeljau, roh), code T204100 · cross-reference USDA FDC #171955
Per portion (150 g)
119 kcalenergy
26.7 gprotein
0 gfibre
1.3 gfat
0 gcarbohydrate
509 mgEPA + DHA
Verified benefits — authorised EU health claims
Cod meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 90 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 90 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 90 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionEPA and DHA contribute to the normal function of the heart.
✓ 339 mg EPA+DHA per 100 g; condition for "source of omega-3": at least 40 mg EPA+DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of EPA and DHA per day.
EUR-LexEU CommissionNIH ODSDHA contributes to maintenance of normal brain function.
✓ 239 mg DHA per 100 g; condition: at least 40 mg DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of DHA per day.
EUR-LexEU CommissionDHA contributes to the maintenance of normal vision.
✓ 239 mg DHA per 100 g; condition: at least 40 mg DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of DHA per day.
EUR-LexEU CommissionShow 20 more authorised claims
Niacin contributes to normal energy-yielding metabolism.
✓ 5.6 mg per 100 g = 35 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 5.6 mg per 100 g = 35 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 5.6 mg per 100 g = 35 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 5.6 mg per 100 g = 35 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal functioning of the nervous system.
✓ 1.2 µg per 100 g = 46 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal psychological function.
✓ 1.2 µg per 100 g = 46 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal red blood cell formation.
✓ 1.2 µg per 100 g = 46 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the normal function of the immune system.
✓ 1.2 µg per 100 g = 46 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the reduction of tiredness and fatigue.
✓ 1.2 µg per 100 g = 46 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 340 mg per 100 g = 17 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 340 mg per 100 g = 17 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 169 mg per 100 g = 24 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 33.1 µg per 100 g = 60 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 33.1 µg per 100 g = 60 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 33.1 µg per 100 g = 60 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 33.1 µg per 100 g = 60 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 33.1 µg per 100 g = 60 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIodine contributes to normal cognitive function.
✓ 224 µg per 100 g = 149 % of the EU NRV (150 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIodine contributes to the normal production of thyroid hormones and normal thyroid function.
✓ 224 µg per 100 g = 149 % of the EU NRV (150 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIodine contributes to the maintenance of normal skin.
✓ 224 µg per 100 g = 149 % of the EU NRV (150 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 79 kcal | 119 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 17.8 g | 26.7 g | BLS PROT625 · Other nutrient databasereferenceConverted value from: US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Fat | 0.84 g | 1.3 g | BLS FAT · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Carbohydrate (available) | 0 g | 0 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0 g | 0 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Logische Null | |
| Dietary fibre | 0 g | 0 g | BLS FIBT · Logische Null | |
| fibreSoluble | 0 g | 0 g | BLS FIBSOL · Musterberechnung | |
| Water | 80.5 g | 121 g | BLS WATER · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Salt | 0.18 g | 0.27 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.19 g | 0.28 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.21 g | 0.31 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.4 g | 0.59 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.36 g | 0.55 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.0 g | 0.01 g | BLS F18:3CN3 · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| EPA | 100 mg | 150 mg | BLS F20:5CN3 · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| DHA | 239 mg | 359 mg | BLS F22:6CN3 · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| EPA + DHA (long-chain omega-3) | 339 mg | 509 mg | BLS | |
| omega6 | 0.03 g | 0.05 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.01 g | 0.01 g | BLS F18:2CN6 · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Oleic acid | 0.13 g | 0.2 g | BLS F18:1CN9 · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Cholesterol | 34.4 mg | 51.6 mg | BLS CHORL · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Vitamins
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 2 µg | 3 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.32 mg | 0.48 mg | 3 % | BLS VITE · Aggregated from several sourcesreferenceHealth, D. o; Nutrient analysis of fish and fish products; 2013 |
| Vitamin K | 10.3 µg | 15.4 µg | 14 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 0.06 mg | 0.08 mg | 5 % | BLS THIA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Riboflavin (vitamin B2) | 0.05 mg | 0.07 mg | 3 % | BLS RIBF · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Niacin (vitamin B3) | 5.6 mg | 8.4 mg | 35 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.25 mg | 0.38 mg | 4 % | BLS PANTAC · Scientific literaturereferenceHealth, D. o; Nutrient analysis of fish and fish products; 2013 |
| Vitamin B6 | 0.2 mg | 0.3 mg | 14 % | BLS VITB6 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Biotin | 1.3 µg | 1.9 µg | 3 % | BLS BIOT · Scientific literaturereferenceHealth, D. o; Nutrient analysis of fish and fish products; 2013 |
| Folate | 5.6 µg | 8.4 µg | 3 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 1.2 µg | 1.7 µg | 46 % | BLS VITB12 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Choline | 65.2 mg | 97.8 mg | USDA FDC 171955 |
Minerals & trace elements
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 72 mg | 108 mg | BLS NA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Potassium | 340 mg | 510 mg | 17 % | BLS K · Scientific literaturereferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| Calcium | 28 mg | 42 mg | 4 % | BLS CA · Scientific literaturereferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| Magnesium | 21 mg | 31.5 mg | 6 % | BLS MG · Scientific literaturereferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| Phosphorus | 169 mg | 254 mg | 24 % | BLS P · Scientific literaturereferenceHealth, D. o; Nutrient analysis of fish and fish products; 2013 |
| Iron | 0.16 mg | 0.24 mg | 1 % | BLS FE · Scientific literaturereferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| Zinc | 0.41 mg | 0.61 mg | 4 % | BLS ZN · Aggregated from several sourcesreferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Converted value from: BVL; Lebensmittel Monitoring 2002; 2002 |
| Iodine | 224 µg | 336 µg | 149 % | BLS ID · Aggregated from several sourcesreferencePublic Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Norwegian Food Safety Authority, Norwegian Food Composition Database 2023 Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Selenium | 33.1 µg | 49.6 µg | 60 % | USDA FDC 171955 |
| Copper | 0.03 mg | 0.04 mg | 3 % | BLS CU · Aggregated from several sourcesreferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Converted value from: BVL; Lebensmittel Monitoring 2002; 2002 |
| Manganese | 0.03 mg | 0.04 mg | 1 % | BLS MN · Scientific literaturereferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| fluoride | 0.13 mg | 0.19 mg | BLS FD · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Essential amino acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.52 g | 0.79 g | BLS HIS · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Isoleucine | 0.82 g | 1.2 g | BLS ILE · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Leucine | 1.4 g | 2.2 g | BLS LEU · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Lysine | 1.6 g | 2.5 g | BLS LYS · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Methionine | 0.53 g | 0.79 g | BLS MET · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Phenylalanine | 0.69 g | 1 g | BLS PHE · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Threonine | 0.78 g | 1.2 g | BLS THR · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Tryptophan | 0.2 g | 0.3 g | BLS TRP · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Valine | 0.92 g | 1.4 g | BLS VAL · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Omega 3Fatty Acids — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B12 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iodine — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.