TempoLife › Calorie database › Fish & seafood › Cod
Cod calories and nutrition facts
100 grams of cod contains 105 calories, with 22.8 g of protein, 0 g of carbohydrate and 0.9 g of fat. Most of its calories come from protein.
Cod is about as lean as substantial protein gets: 82 calories per 100 g and almost no fat, which is why it takes so well to sauces and batter — and why battered fish is triple the calories of the fish inside it. Baked or poached, it is a protein bargain. The fillet's mildness is the point, not a flaw.
Where the calories come from
Protein 92% Carbs 0% Fat 8%
How cod compares
Per 100 g, against the closest fish & seafood in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cod | 105 kcal | 22.8 g | 0 g | 0.9 g |
| Atlantic cod, canned | 105 kcal | 22.8 g | 0 g | 0.9 g |
| Orange roughy, cooked | 105 kcal | 22.6 g | 0 g | 0.9 g |
| Whitefish, smoked | 108 kcal | 23.4 g | 0 g | 0.9 g |
| Skipjack tuna, raw | 103 kcal | 22 g | 0 g | 1 g |
Nutrition facts for cod
| Nutrient | Per 100 g | Per 3 oz cooked |
|---|---|---|
| Calories | 105 kcal | 89 kcal |
| Protein | 22.8 g | 19 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 0.9 g | 1 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Saturated fat | 0.2 g | 0 g |
| Salt | 0.2 g | 0 g |
Print an EU-style nutrition label for cod — per 100 g and per portion.
Vitamins and minerals in cod
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Selenium | 37.6 µg | 68% |
| Vitamin B12 | 1.1 µg | 44% |
| Niacin (B3) | 2.5 mg | 16% |
| Vitamin B6 | 0.28 mg | 16% |
| Choline | 83.7 mg | 15% |
| Phosphorus | 138 mg | 11% |
| Magnesium | 42 mg | 10% |
| Thiamin (B1) | 0.09 mg | 8% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common cod servings
How many calories in a portion of cod — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 oz (85 g) | 89 kcal | 19 g | 0 g | 1 g |
| 100 g (100 g) | 105 kcal | 23 g | 0 g | 1 g |
| 1 fillet (180 g) | 189 kcal | 41 g | 0 g | 2 g |
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Frequently asked questions
How many calories are in cod?
Cod has 105 calories per 100 grams. A typical serving of 3 oz cooked (85 g) has about 89 calories.
How much protein is in cod?
Cod contains 22.8 g of protein per 100 g, or about 19 g per 3 oz cooked.
Is cod low in carbs?
Yes by the numbers: Cod has 0 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is cod a good source of protein?
Cod provides 22.8 g of protein per 100 g — about 92% of its calories come from protein.
Are these cod calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #171956 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
