Hit 30g of Protein
with Cod (Atlantic, Raw)

A very low-calorie white fish with a mild flavor, perfect for high-volume eating on a cut. This guide uses an exact 0.8x conversion for Cod (Atlantic, Raw) to ensure you hit your targets with zero guesswork.

Required Raw Portion

167g

Est. Cooked (Baking or Blackening)~134g

Nutritional Cost Insight

Total Calories137 kcal

Shadow Carbs0g

Shadow Fats1.2g

The Iodine Factor

Beyond macros, Cod (Atlantic, Raw) is a powerhouse of Iodine. Essential for thyroid hormone production and metabolic rate This makes it an ideal choice for hitting your 30g protein goal while supporting long-term health.

Chef's Note

"Flakes easily when done; avoid over-handling in the pan to keep the fillet intact."

Kitchen Prep

The best way to prepare this 167g portion is **Baking or Blackening**. Always weigh raw and ensure internal temperatures reach safety standards.

Storage Standards

Refrigerate 1-2 days / Freeze 6 months. Keeping Cod (Atlantic, Raw) stored correctly ensures the Iodine levels remain stable for your next precision meal.

Continue Precision Tracking

Portion Adjustments

Need 40g of protein instead?Need 50g of protein instead?

Alternative protein Sources

Switch to Chicken Breast (Skinless, Raw) (30g)Switch to Turkey Breast (Skinless, Raw) (30g)Switch to Tilapia (Raw) (30g)

Advanced Strategy

Still short on your daily protein goal?

Explore protein Gap Fillers