Calories
90 kcal
5% of Daily kcal · low-calorie
Protein
20 g
40% RDI
Fat
1 g
0.2g sat fat
Carbs
0 g
0% RDI
Sugar
0 g
0% RDI
Fiber
0 g
0% RDI
Salt
0.2 g
3% RDI
White Fish Fillet (e.g. Cod)
White Fish Fillet (e.g. Cod) is a versatile, lean white-fleshed fish commonly used across Mediterranean, Northern European and global cuisines — often sold as fillets or whole fish and prepared by grilling, baking or pan-searing. It provides about 20g of protein per 100g, making it a dependable low-fat protein option. In addition to being low in total fat, white fish is a useful source of iodine and selenium, nutrients important for thyroid function and antioxidant protection. Overall, this is a high-quality, satiating protein choice with a favorable nutrient profile; if you want more heart-healthy omega-3 fats while keeping a similar culinary role, consider swapping in oily fish like salmon or mackerel.
Lactose free · Gluten free · Unprocessed · ~1.20€/100g
Kinome Health Grade
S+
Optimal
-
Nutrition
Macronutrients per selected portion. Derived from Firm White Fish (Generic).
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
S+ · 10.0 / 10
Healthy alternatives
Ingredients that rank higher on the overall quality profile and might substitute well in some recipes.
Recipes featuring White Fish Fillet (e.g. Cod)
Top-rated recipes across the kinome library.
Frequently asked
Q.01Is White Fish Fillet (e.g. Cod) healthy?
Yes, White Fish Fillet (e.g. Cod) is exceptionally healthy, earning an S Health Grade. It is an excellent source of Iodine and Selenium.
Q.03What NOVA processing level is White Fish Fillet (e.g. Cod)?
White Fish Fillet (e.g. Cod) is NOVA 1 - Unprocessed.
Q.05Is White Fish Fillet (e.g. Cod) lactose free?
Yes, White Fish Fillet (e.g. Cod) is lactose free.
Q.02What are the macros in White Fish Fillet (e.g. Cod)?
100g of White Fish Fillet (e.g. Cod) contains 90 kcal, 20g protein, 0g carbohydrates, 1g fat, and 0g fiber.
Q.04Is White Fish Fillet (e.g. Cod) gluten free?
Yes, White Fish Fillet (e.g. Cod) is gluten free.
KinomeSeafood