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How Many Calories in Cod?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 23 kcal | 5.0g |
| 100g | 82 kcal | 17.8g |
| 1 fillet | 70 kcal | 15.1g |
A cod contains 82 calories per 100g. A typical 1 fillet (85g) provides about 70 calories. Cod is moderate in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Cod Nutrition Facts
| Nutrient | Per 100g | Per serving (85g) |
|---|---|---|
| Calories | 82 kcal | 70 kcal |
| Protein | 17.8g | 15.1g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 0.7g | 0.6g |
| of which Saturates | 0.1g | 0.1g |
| Fibre | 0.0g | 0.0g |
| Sodium | 54.0mg | 46mg |
| Potassium | 413.0mg | 351mg |
| Calcium | 16.0mg | 14mg |
| Iron | 0.4mg | 0.3mg |
| Vitamin C | 1.0mg | 0.8mg |
| Vitamin A | 12.0µg | 10µg |
| Selenium | 33.1µg | 28µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (36% DV) — an excellent source
- Low in saturated fat (0% DV)
- Low in sodium (2% DV)
- High in selenium (60% DV) — an excellent source
- Calories: 4% DV
- Protein: 36% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 2% DV
- Potassium: 9% DV
- Calcium: 1% DV
- Iron: 2% DV
- Vitamin C: 1% DV
- Vitamin A: 1% DV
- Selenium: 60% DV
- Riboflavin (B2): 8% DV
High-protein options alongside cod
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Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does cod fit your diet?
High-protein diets
At 17.8g of protein per 100g, cod clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Cod contains 0.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in cod per 100g?
Cod contains 82 calories per 100g, based on USDA reference data.
Is cod high in calories?
A 1 fillet of cod (85g) has around 70 calories — roughly 4% of a 2,000-calorie daily intake.
Is cod good for weight loss?
At 82 calories per 100g, cod is relatively low in calories and can fit well into a weight-loss diet. A 1 fillet provides about 70 calories.
How much protein is in cod?
Cod contains 17.8g of protein per 100g.
Is cod a good source of fibre?
Cod is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does cod compare to crustaceans, crayfish, mixed species, wild, cooked?
Cod has 82 calories per 100g, close to crustaceans, crayfish, mixed species, wild, cooked at 82 — 0 calories fewer per 100g. See the full macro breakdown above.
Is cod keto-friendly?
Cod contains 0.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of cod for 20g of protein?
With 17.8g of protein per 100g, you'd need roughly 112g of cod to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to cod by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cod (this page) | 82 kcal | 17.8g | 0.0g | 0.7g |
| Crustaceans, Crayfish, Mixed Species, Wild, Cooked | 82 kcal | 16.8g | 0.0g | 1.2g |
| Mollusks, Octopus, Common, Raw | 82 kcal | 14.9g | 2.2g | 1.0g |
| Crustaceans, Crab, Blue, Cooked | 83 kcal | 17.9g | 0.0g | 0.7g |
| Crustaceans, Crab, Blue, Canned | 83 kcal | 17.9g | 0.0g | 0.7g |
| Mollusks, Oyster, Pacific, Raw | 81 kcal | 9.4g | 5.0g | 2.3g |
| Chicken Breast, Fat-free, Mesquite Flavor, Sliced | 80 kcal | 16.8g | 2.2g | 0.4g |
More kit for cod tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.