Increases Heart Rate Variability—A Measure of Heart Muscle Function

One of the ways in which consuming fish rich in omega-3 fats, such as salmon, promotes cardiovascular health is by increasing heart rate variability (HRV), a measure of cardiac function, in as little as three weeks, according to a study published in the April 2005 issue of Chest.

By providing greater variability between beats, the marine omega 3 fatty acids, EPA and DHA, reduce the risk of arrhythmia and/or sudden death.

Researchers from Atlanta, GA, Boston, MA, and Cuernavaca, Mexico, took the HRV of 58 elderly patients every other day for two months to establish an HRV baseline for each participant. For the next 11 weeks, half of the study participants took a daily 2 gram supplement of fish oil and the other half took a daily 2 gram supplement of soy oil.

Patients in both groups experienced a significant increase in HRV, with those who took fish oil achieving a greater increase in a shorter time period. Patients who received fish oil experienced increased HRV within the first 2.7 weeks, whereas it took 8.1 weeks for a significant increase in HRV to be seen in the group taking soy oil.

On the other hand, while none of the study participants experienced significant negative side effects, 41% of participants in the fish oil group reported belching, compared to 16% in the soy oil group.

"Our findings contradict the current belief in the medical community that increasing the intake of omega-3 fatty acids produces only long-term cardiac benefits," said the study's lead author, Fernando Holguin, MD, Emory University School of Medicine, Atlanta, GA. "In fact, our study group showed improvements in heart function in as little as two weeks."

"Studies like this demonstrate that there are additional approaches we can take to protect ourselves from heart attacks," said Paul A. Kvale, MD, FCCP, President of the American College of Chest Physicians. "It's exciting to see the potential for omega-3 fatty acids in improving heart function when it complements a healthy lifestyle of exercising, maintaining a healthy weight, and getting eight hours of sleep."

Protection against Fatal Heart Arrhythmia

A healthy way of eating that includes at least 10 ounces of omega-3-rich fish each week improves the electrical properties of heart cells, protecting against fatal abnormal heart rhythms, suggests a study from Greece.

"Long-term consumption of fish is associated with lower QT interval in free-eating people without any evidence of cardiovascular disease. Thus, fish intake seems to provide anti-arrhythmic protection at a population level," wrote the authors in the American Journal of Clinical Nutrition. (Chrysohoou C, et al.)

The QT interval is a measure of the heart's electrical cycle, from the beginning of ventricular depolarization, the Q wave, to the end of the T wave, at which point cardiac repolarization is complete.

A lower QT score indicates a lower resting heart rate. As a higher resting heart rate has been linked to an increased risk of sudden death, the result of approximately 50% of heart attacks, lowering the resting heart rate provides significant health benefit.

Researchers at the University of Athens enrolled 3,042 people (1,514 men, aged 18-87, and 1,528 women, aged 18-89), who used a validated food frequency questionnaire to record their food intake of 156 different foods. Along with alcohol consumption and physical activity were also recorded, and electrocardiography was used to measure several indexes of study participants' heart rate.

After the raw data scan, those who ate more than 10 ounces (300 grams) of fish per week were found to have QT scores 13.6% lower than people who did not eat fish.

After adjusting the results for potentially confounding factors such as age, sex, physical activity status, BMI, smoking habits and intake of nuts, the reduction in QT scores in those eating 10 or more ounces of fish each week rose to 29.2%, compared to those who did not eat fish.

In an earlier study, Harvard researchers reported that among those consuming the most fish, heart rate was 2.3 beats per minute lower and likelihood of prolonged QT was 46% lower. Similar results were found in study participants taking 1 gram of omega-3s daily. The mechanism behind these benefits is thought to be omega-3 fats' effects on the flow of sodium and calcium in the ion channels, which are involved with electrical signaling in cells.

Practical Tip: A typical serving of fish is 4 ounces, so just 3 servings of omega-3-rich fish, such as cod, each week would provide 2 ounces more than the 10 ounces this research indicates confers significant protection against sudden death from a heart attack. For great, quick and easy recipe ideas, take a look at our Recipe Assistant.

Eating fish, such as cod, as little as 1 to 3 times per month may protect against ischemic stroke (a stroke caused by lack of blood supply to the brain, for example, as a result of a blood clot), suggests a meta-analysis of 8 studies published in the July 2004 issue of Stroke.

Data on nine independent groups participating in eight different studies found that, compared to those who never consumed fish or ate fish less than once per month, risk of ischemic stroke dropped:

• 9% in those eating fish 1 to 3 times per month
• 13% in those eating fish once per week
• 18% in those eating fish 2 to 4 times per week
• 31% in those eating fish 5 or more times each week

Just Two Servings of Omega-3-rich Fish a Week Can Lower Triglycerides

Triglycerides are a form in which fat is carried in your bloodstream. In normal amounts, triglycerides are important for good health because they serve as a major source of energy. High levels of triglycerides, however, are associated with high total cholesterol, high LDL (bad) cholesterol and low HDL (good) cholesterol), and therefore, with an increased risk of cardiovascular disease.

In addition, high triglycerides are often found along with a group of other disease risk factors that has been labeled metabolic syndrome, a condition known to increase risk of not only heart disease, but diabetes and stroke. (Metabolic syndrome is the combined presence of high triglycerides, increased blood pressure, high blood sugar, excess weight, and low HDL (good) cholesterol.)

Triglyceride Levels
Less than 150 mg/dL	Normal
150-199 mg/dL	Borderline-high
200-499 mg/dL	High
500 mg/dL	Very High

*Note: Triglycerides are most accurately measured after an 8-12 hour fast.

In this 6-month study involving 142 overweight men and women with high triglycerides, subjects were divided into 5 groups, one of which served as a control group, 2 of which ate 2 servings of fish high in omega-3s while also replacing their normal household fats with fat high in sunflower (Group 1) or canola oil made from rapeseed (Group 2), and 2 of which ate 2 weekly servings of white fish while also replacing their normal household fats with ones high in sunflower (Group 3) or canola oil made from rapeseed (Group 4).

Canola oil also provides some omega-3 fats, with an omega-6:omega-3 ratio of 2:1, while sunflower oil contains omega-6, but no omega-3 fats.

At the end of the study, triglyceride levels had dropped 6.6% in the omega-3-rich fish groups combined. Triglycerides dropped most—10.4%—in those consuming omega-3-rich fish and canola oil. In those eating omega-3-rich fish and sunflower oil, triglycerides dropped 2.8%.

Bottomline: A healthy way of eating that incorporates at least 2 weekly servings of fish and other food sources of omega-3 fats, such as flaxseed or canola oil, may significantly lower triglyceride levels. Replacing normal household fats with flaxseed oil, in which the ratio of omega-6:omega:3 fats is 1:4, might result in an even larger drop in triglyceride levels.

Eating Fish Daily Provides Substantially More Protection against Heart Attack

While as little as a weekly serving of fish lowers risk of ischemic stroke, enjoying a daily serving omega-3-rich fish, such as cod, provides significantly greater reduction in the risk of coronary heart disease than eating fish even as frequently as a couple of times a week, show the findings of a study published in the January 17, 2006 issue of Circulation, the journal of the American Heart Association.

Researchers in Japan followed 41,578 men and women aged 40 to 59, none of whom had cardiovascular disease or cancer when the study began, from 1990-1992 to 2001. Food frequency questionnaires completed at the beginning of the study and in 1995, provided information on weekly fish intake, which was analyzed for omega-3 content.

When individuals whose fish consumption was in the top one-fifth of participants at 8 times per week were compared to those whose intake was in the lowest fifth at once per week, they were found to have a 37% lower risk of developing coronary heart disease and a 56% percent lower risk of heart attack.

When the effect of omega-3 fatty acid intake on cardiovascular risk was analyzed, coronary heart disease risk was lowered by 42% among those whose intake was the highest at 2.1 grams per day or more compared to those whose intake was the lowest at 300 milligrams per day. Those whose intake of omega 3s was in the top fifth received a 65% reduction in the risk of heart attack compared to those whose omega 3 intake was lowest.

The authors theorize that daily fish consumption is highly protective largely due to the resulting daily supply of omega-3 fatty acids, which not only reduce platelet aggregation, but also decrease the production of pro-inflammatory compounds called leukotrienes. Lowering leukotrienes reduces damage to the endothelium (the lining of the blood vessels), a key factor in the development of atherosclerosis. "Our results suggest that a high fish intake may add a further beneficial effect for the prevention of coronary heart disease among middle-aged persons," note the study's authors.

Choose Broiled or Baked, but Not Fried Cod

Eating cod that's broiled or baked, but not fried, may reduce risk of atrial fibrillation, the most common type of heart arrhythmia, especially in the elderly, according to a Harvard study published in the July 2004 issue of Circulation. In the 12-year study of 4,815 people 65 years of age or older, eating canned tuna or other broiled or baked fish 1 to 4 times a week correlated with increased blood levels of omega-3 fatty acids and a 28% lower risk of atrial fibrillation. Eating broiled or baked fish 5 times a week lowered risk even more—a drop in atrial fibrillation risk of 31%.

Eating fried fish, however, provided no similar protection. Not only is fried fish typically made from lean fish like cod and Pollack that provide fewer omega-3 fatty acids, but in addition, frying results in the production of damaged, free-radical-laden fats in the fish as well as the frying oil.

In further research to determine if the omega-3 fats found in fish oil were responsible for fish's beneficial effects on the heart's electrical circuitry, Dariush Mozaffarian and colleagues from Harvard Medical School analyzed data on fish intake and electrocardiogram results from 5096 adults, aged 65 or older, who were enrolled in the Cardiovascular Health Study from 1989-1990.

Eating tuna or other broiled or baked fish at least once a week was associated with lower heart rate (-3.2 beats/minute) and a 50% lower likelihood of prolonged ventricular repolarisation (the period of time it takes the heart to recharge after it beats, so it can beat again), compared to those consuming fish less than once a month.

Consuming 1 gram/day of omega-3 fatty acids from fish was associated with 2.3 beats/minutes lower heart rate and a 46% lower risk of prolonged ventricular repolarisation.

Eating fish at least 5 times per week was associated with an even healthier heart rhythm.

However, eating fried fish (typically sold in the U.S. as fish burgers or fish sticks) was not associated with increased blood levels of omega 3 fats or any beneficial electrocardiogram results.

In fact, a previous study led by the same researcher (Mozaffarian, Am J Cardiol 2006 Jan) found that while eating baked or broiled fish was linked to a slower but more powerful heart beat and lower blood pressure, eating fried fish was associated with heart muscle motion abnormalities, a reduced ejection fraction, lower cardiac output, and higher blood pressure.

Since irregular heart beats are a major precipitating factor in sudden death due to cardiac arrest, promoting a healthy heart rhythm by eating baked or broiled—not fried—fish several times a week makes very good sense. Happily, as our recipes, such Mediterranean Cod show, it's a quick, easy and most importantly, delicious prescription.

Help Prevent and Control High Blood Pressure

Individuals whose diets provide greater amounts of omega-3 fatty polyunsaturated fatty acids—and cod is a good source of these essential fats—have lower blood pressure than those who consume less, shows data gathered in the International Study of Macro- and Micro-nutrients and Blood Pressure (INTERMAP) study (Ueshima H, Stamler J, et al. Hypertension).

The INTERMAP is a study of lifestyle factors, including diet, and their effect on blood pressure in 4,680 men and women aged 40 to 59 living in Japan, China, the U.S. and the U.K. Blood pressure was measured and dietary recall questionnaires were completed by participants on four occasions. Dietary data was analyzed for levels of omega-3 fatty acids from food sources including fish, nuts, seeds and vegetable oils.

Average daily intake of omega-3 fatty acids was 2 grams. Participants with a high (o.67% kcal) omega-3 fatty acid percentage of their daily calorie intake had an average systolic and diastolic blood pressure reading that was 0.55/0.57 mm Hg less, respectively, than participants with lower intake. Previous research has found that a decrease of 2 mm Hg reduces the population-wide average stroke mortality rate by 6 percent and that of coronary heart disease by 4%.

Higher omega-3 fatty acid intake among the 2,238 subjects who were not using drugs, supplements, or a special diet for hypertension, heart disease, or diabetes was associated with a 1.01/0.98 mm Hg reduction in systolic and diastolic blood pressure, respectively.

For the 2,038 subjects in this group who did not have hypertension, greater intake was associated with a 0.91/0.92 mm Hg average systolic and diastolic reduction.

Lead author Hirotsugu Ueshima, MD of Shiga University of Medical Science in Japan, noted that the beneficial effect of omega-3 fats was even greater in people who had not yet developed high blood pressure.

The researchers also found that omega-3s from nuts, seeds, and vegetable oils—such as walnuts and flaxseed—had just as much impact on blood pressure as omega-3s from fish. "With blood pressure, every millimeter counts. The effect of each nutrient is apparently small but independent, so together they can add up to a substantial impact on blood pressure. If you can reduce blood pressure a few millimeters from eating less salt, losing a few pounds, avoiding heavy drinking, eating more vegetables, whole grains and fruits (for their fiber, minerals, vegetable protein and other nutrients) and getting more omega-3 fatty acids, then you've made a big difference," said Ueshima.

Fish, Fruit and Vegetables Protective against Deep Vein Thrombosis, Pulmonary Embolism

Deep vein thrombosis is a dangerous condition in which blood clots develop in the deep veins of the legs, thighs or pelvis, causing swelling and pain. An embolism is created if a part or all of the blood clot in the deep vein breaks off from the site where it was created and moves through the venous system. If the clot lodges in the lung, a very serious condition, pulmonary embolism, arises.

Fortunately, a healthy way of eating offers significant protection, as demonstrated by a prospective study over 12 years that involved almost 15,000 middle-aged adults. While those eating the most red and processed meat doubled their risk of deep vein thrombosis (DVT), those in the upper 3 quintiles of fruit and vegetable intake had a 41-53% lower risk of DVT. And those eating fish, such as cod, at least once each week were found to have a 30-45% lower DVT risk. (Steffen LM, Folsom AR, et al.,Circulation)

Practical Tip: For protection against deep vein thrombosis, increase your consumption of fruit and vegetables; eat fish at least once a week; and decrease consumption of red and processed meats.

Protection Against Cancer

Fish consumption is also correlated with a reduced incidence of colon cancer. The selenium and vitamin B12 found in cod have all been shown to reduce the risk of the development of colon cancer by protecting colon cells from the damage caused by toxic substances found in certain foods and cancer-causing chemicals produced by certain gut bacteria.

Omega-3-Rich Fish Protective against Colorectal Cancer

A diet rich in the omega-3 fats found in cold water fish, such as cod, greatly reduces risk of colorectal cancer, indicates a study comparing 1,455 subjects with colorectal cancer to 1,455 matched healthy controls.

Those whose diets provided the most omega-3s had a 37% reduction in colorectal cancer risk, compared to those whose diets provided the least. Colorectal cancer risk was 41% lower in those with the highest average intake of EPA, and 37% lower in those whose diets supplied the most DHA. (Theodoratou E, McNeill G, et al., Am J Epidemiol.)

Anti-Inflammatory Nutrients Reduce Asthma, Arthritis and Migraine

The selenium and omega-3 fats concentrated in cod have anti-inflammatory actions that reduce the inflammation that can lead to asthma attacks, rheumatoid arthritis and osteoarthritis, and even migraines. Studies have shown that children who eat fish several times a week are at a much lower risk of developing asthma than children who don't eat fish. The selenium in cod helps prevent asthma attacks by regenerating antioxidants that are used to reduce the free radical damage that can lead to severe attacks. Selenium is indirectly responsible for keeping the body's supply of at least three vitally important antioxidants intact: these are vitamin C, glutathione, and vitamin E. Although the chemistry of these relationships is complicated, it centers around an enzyme (protein molecule in the body that helps "jump start" a chemical reaction) called glutathione peroxidase. This enzyme cannot function without selenium.

The essential fatty acids found in cod have also been shown to prevent the progression of osteoarthritis and rheumatoid arthritis. In fact, in societies where fish is eaten regularly, the rate of rheumatoid arthritis is much lower than in areas where fish is not commonly eaten.The anti-inflammatory actions of the omega-3 fats found in cod reduce the inflammation that is central to the symptoms and progression of rheumatiod and osteoarthritis, and may also help prevent migraine attacks, which are triggered by an inflammatory cascade that spreads from neuron to neuron in the brain called spreading depression. A four-ounce serving of cod provides 13% of the daily value for these beneficial omega-3 fats.

Description

It's not surprising that the words "cod" and "cold" are so similar, just differing by one letter. It's not surprising since cod need the cold. They need to live in deep, artic temperature water to grow, reproduce and survive.

Although there are a few varieties of cod that are generally consumed, North Atlantic cod (Gadus morhua) is the most reputed and well known type. It has a light color and a noble taste. Other types of cod that are eaten throughout the world include ling cod, saithe cod and zarbo cod.

Cod belong to the same family (Gadidae) as both haddock and monkfish.

History

People have been enjoying cod as a food ever since this beautiful fish appeared in the Earth's waters, basically since time immemorial.

Like other fish, in addition to being consumed fresh, preservation techniques such as salting, smoking and drying were used to preserve the cod. This allowed it to be easily transported and stored and made it one of the most commercially important fishes during the Middle Ages in Europe. Salted and dried cod is still very popular today in many countries including Norway, Portugal and Brazil.

Ever wonder where Cape Cod, Massachusetts, got its name? The answer: from this fish that used to be abundant in the coastal waters of this seaside town as well as the eastern seaboard of the United States and Canada. Unfortunately, over-fishing during the past few decades has greatly diminished the amount of cod in these waters. In addition to North America, much of the cod available in today's market comes from Norway, Greenland, and Iceland.

How to Select and Store

Just as with any seafood, it is best to purchase cod from a store that has a good reputation for having a fresh supply of fish. Get to know a fishmonger (person who sells the fish) at the store, so you can have a trusted source from whom you can purchase your fish.

Fresh whole cod should be displayed buried in ice, while fillets should be placed on top of the ice. The flesh of the cod fillets should gleam and have minimal gaping.

Smell is a good indicator of freshness. Since a slightly "off" smell cannot be detected through plastic, if you have the option, purchase displayed fish as opposed to pieces that are prepackaged. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it does not smell right.

When storing all types of seafood, including cod, it is important to keep it cold since fish is very sensitive to temperature. Therefore, after purchasing cod or other fish make sure to return it to a refrigerator as soon as possible. If the fish is going to accompany you during a day full of errands, keep a cooler in the car where you can place the cod to make sure it stays cold and does not spoil.

The temperature of most refrigerators is slightly warmer than ideal for storing fish. Therefore, to ensure maximum freshness and quality, it is important to use special storage methods to create the optimal temperature for holding the fish. One of the easiest ways to do this is to place cod, which has been well wrapped, in a baking dish filled with ice. The baking dish and fish should then be placed on the bottom shelf of the refrigerator, which is its coolest area. Replenish ice one or two times per day.

The length of time that cod can stay fresh stored this way depends upon how fresh it is, i.e. when it was caught. Fish that was caught the day before you purchased it can be stored for about four days, while fish that was caught the week before can only be stored for about one or two days.

Tips for Preparing and Cooking

The Healthiest Way of Cooking Cod

Plan on cooking Cod for about 7 minutes per inch thick for perfect doneness. This can vary some depending on the individual fish, and temperature of heat source.

How to Enjoy

A Few Quick Serving Ideas

• Combine cod, broth, healthy sautéed onions and garlic, and your favorite vegetables and seasonings in a stock pot to make a delicious fish soup.
• Cod braised with tomatoes, olives, garlic, and Italian herbs is delicious.
• Poaching cod is easy. Just cover it with water or broth, add a little lemon juice, parsley, and simmer until the flesh becomes opaque and flakey.
• Serve steamed cod in a large shallow bowl over a thin layer of miso soup. Garnish with chopped scallions, daikon and shiitake mushrooms.
• Bake cod in the oven covered with fresh chopped herbs, such as chives, tarragon, chervil, and a little fresh lemon juice and broth.

For some of our favorite recipes, click Recipes.

Individual Concerns

For information on the topic of seafood and mercury contamination, please see our article "Should I be concerned about mercury in fish and what fish are safe to eat?"

Cod and Food Allergies

Fish, such as cod, are among the eight food types considered to be major food allergens in the U.S., requiring identification on food labels. For helpful information about this topic, please see our article, An Overview of Adverse Food Reactions.

Nutritional Profile

Cod is an excellent source of vitamin B12, selenium, phosphorus and protein. It is also a very good source of choline as well as a good source of niacin, potassium, vitamin B6, molybdenum, pantothenic acid and omega-3 fatty acids.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Cod. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Cod, Pacific fillet, baked (Note: "--" indicates data unavailable)
4.00 oz (113.40 g)	GI: very low
BASIC MACRONUTRIENTS AND CALORIES
nutrient	amount	DRI/DV (%)
Protein	21.24 g	42
Carbohydrates	0.00 g	0
Fat - total	0.57 g	1
Dietary Fiber	0.00 g	0
Calories	96.39	5
MACRONUTRIENT AND CALORIE DETAIL
nutrient	amount	DRI/DV (%)
Carbohydrate:
Starch	0.00 g
Total Sugars	0.00 g
Monosaccharides	0.00 g
Fructose	0.00 g
Glucose	0.00 g
Galactose	0.00 g
Disaccharides	0.00 g
Lactose	0.00 g
Maltose	0.00 g
Sucrose	0.00 g
Soluble Fiber	0.00 g
Insoluble Fiber	0.00 g
Other Carbohydrates	0.00 g
Fat:
Monounsaturated Fat	0.10 g
Polyunsaturated Fat	0.23 g
Saturated Fat	0.12 g
Trans Fat	0.01 g
Calories from Fat	5.10
Calories from Saturated Fat	1.07
Calories from Trans Fat	0.06
Cholesterol	64.64 mg
Water	91.07 g
MICRONUTRIENTS
nutrient	amount	DRI/DV (%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1	0.04 mg	3
Vitamin B2	0.06 mg	5
Vitamin B3	1.52 mg	10
Vitamin B3 (Niacin Equivalents)	5.89 mg
Vitamin B6	0.15 mg	9
Vitamin B12	2.62 mcg	109
Biotin	-- mcg	--
Choline	90.38 mg	21
Folate	9.07 mcg	2
Folate (DFE)	9.07 mcg
Folate (food)	9.07 mcg
Pantothenic Acid	0.41 mg	8
Vitamin C	0.00 mg	0
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)	7.94 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)	2.27 mcg (RAE)	0
Vitamin A mcg Retinol Equivalents (RE)	0.00 mcg (RE)
Retinol mcg Retinol Equivalents (RE)	2.27 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)	2.27 mcg (RE)
Alpha-Carotene	0.00 mcg
Beta-Carotene	0.00 mcg
Beta-Carotene Equivalents	0.00 mcg
Cryptoxanthin	0.00 mcg
Lutein and Zeaxanthin	0.00 mcg
Lycopene	0.00 mcg
Vitamin D
Vitamin D International Units (IU)	27.22 IU	7
Vitamin D mcg	0.68 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)	0.76 mg (ATE)	5
Vitamin E International Units (IU)	1.13 IU
Vitamin E mg	0.76 mg
Vitamin K	0.00 mcg	0
Minerals
nutrient	amount	DRI/DV (%)
Boron	-- mcg
Calcium	11.34 mg	1
Chloride	-- mg
Chromium	-- mcg	--
Copper	0.03 mg	3
Fluoride	-- mg	--
Iodine	132.00 mcg	88
Iron	0.23 mg	1
Magnesium	27.22 mg	6
Manganese	0.02 mg	1
Molybdenum	3.86 mcg	9
Phosphorus	391.22 mg	56
Potassium	327.72 mg	7
Selenium	31.75 mcg	58
Sodium	421.84 mg	28
Zinc	0.44 mg	4
INDIVIDUAL FATTY ACIDS
nutrient	amount	DRI/DV (%)
Omega-3 Fatty Acids	0.19 g	8
Omega-6 Fatty Acids	0.04 g
Monounsaturated Fats
14:1 Myristoleic	0.00 g
15:1 Pentadecenoic	0.00 g
16:1 Palmitol	0.01 g
17:1 Heptadecenoic	0.02 g
18:1 Oleic	0.06 g
20:1 Eicosenoic	0.01 g
22:1 Erucic	0.00 g
24:1 Nervonic	0.01 g
Polyunsaturated Fatty Acids
18:2 Linoleic	0.02 g
18:2 Conjugated Linoleic (CLA)	-- g
18:3 Linolenic	0.00 g
18:4 Stearidonic	0.00 g
20:3 Eicosatrienoic	0.00 g
20:4 Arachidonic	0.01 g
20:5 Eicosapentaenoic (EPA)	0.05 g
22:5 Docosapentaenoic (DPA)	0.01 g
22:6 Docosahexaenoic (DHA)	0.13 g
Saturated Fatty Acids
4:0 Butyric	0.00 g
6:0 Caproic	0.00 g
8:0 Caprylic	0.00 g
10:0 Capric	0.00 g
12:0 Lauric	0.00 g
14:0 Myristic	0.00 g
15:0 Pentadecanoic	0.00 g
16:0 Palmitic	0.08 g
17:0 Margaric	0.00 g
18:0 Stearic	0.03 g
20:0 Arachidic	0.00 g
22:0 Behenate	0.00 g
24:0 Lignoceric	0.00 g
INDIVIDUAL AMINO ACIDS
nutrient	amount	DRI/DV (%)
Alanine	1.22 g
Arginine	1.37 g
Aspartic Acid	2.12 g
Cysteine	0.19 g
Glutamic Acid	3.20 g
Glycine	0.99 g
Histidine	0.45 g
Isoleucine	0.94 g
Leucine	1.69 g
Lysine	1.95 g
Methionine	0.58 g
Phenylalanine	0.83 g
Proline	0.71 g
Serine	0.90 g
Threonine	0.92 g
Tryptophan	0.26 g
Tyrosine	0.77 g
Valine	1.02 g
OTHER COMPONENTS
nutrient	amount	DRI/DV (%)
Ash	2.04 g
Organic Acids (Total)	0.00 g
Acetic Acid	0.00 g
Citric Acid	0.00 g
Lactic Acid	0.00 g
Malic Acid	0.00 g
Taurine	-- g
Sugar Alcohols (Total)	0.00 g
Glycerol	0.00 g
Inositol	0.00 g
Mannitol	0.00 g
Sorbitol	0.00 g
Xylitol	0.00 g
Artificial Sweeteners (Total)	-- mg
Aspartame	-- mg
Saccharin	-- mg
Alcohol	0.00 g
Caffeine	0.00 mg
Note: The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

References

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