Calories in cod
Atlantic, cooked, dry heat. 105 kcal (439 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Cod is a lean white fish: cooked Atlantic cod provides 105 kcal (439 kJ) per 100 g, with about 23 g of protein and less than 1 g of fat. Protein supplies nearly all of its energy, which makes cod one of the most protein-dense foods per calorie. It is also a good source of selenium and vitamin B12.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 180 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 189 kcal | – |
| Energy | 791 kJ | – |
| Protein | 41.1 g | 82% |
| Total fat | 1.5 g | 2% |
| Saturated | 0.3 g | 2% |
| Monounsaturated | 0.22 g | – |
| Polyunsaturated | 0.53 g | – |
| Omega-3 (EPA + DHA) | 0.28 g | – |
| Cholesterol | 99 mg | 33% |
| Total carbohydrate | 0 g | 0% |
| Sugars | 0 g | – |
| Fibre | 0 g | 0% |
| Water | 136.7 g | – |
| Vitamins | ||
| Vitamin A | 25.2 µg | 3% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin D | 2.2 µg | 11% |
| Vitamin E | 1.458 mg | 10% |
| Vitamin K | 0.18 µg | <1% |
| Thiamin (B1) | 0.158 mg | 13% |
| Riboflavin (B2) | 0.142 mg | 11% |
| Niacin (B3) | 4.5 mg | 28% |
| Pantothenic acid (B5) | 0.324 mg | 6% |
| Vitamin B6 | 0.509 mg | 30% |
| Folate | 14.4 µg | 4% |
| Vitamin B12 | 1.9 µg | 79% |
| Choline | 150.7 mg | 27% |
| Minerals | ||
| Calcium | 25.2 mg | 2% |
| Iron | 0.882 mg | 5% |
| Magnesium | 75.6 mg | 18% |
| Phosphorus | 248.4 mg | 20% |
| Potassium | 439.2 mg | 9% |
| Sodium | 140.4 mg | 6% |
| Zinc | 1.044 mg | 9% |
| Copper | 0.065 mg | 7% |
| Manganese | 0.036 mg | 2% |
| Selenium | 67.7 µg | 123% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 fillet | 180 | 189 | 791 | 41.1 | 0 | 1.5 |
| 3 oz | 85 | 89 | 373 | 19.4 | 0 | 0.7 |
Things worth knowing
- One cooked fillet (180 g) has about 189 kcal (791 kJ) and 41 g of protein; a 3 oz (85 g) portion has about 89 kcal (373 kJ).
- Raw cod has about 82 kcal per 100 g; cooked cod is higher only because it loses water, not because cooking adds energy.
- Batter and frying change cod completely. USDA's restaurant battered or breaded fried fish fillet averages about 219 kcal per 100 g, roughly double plain cooked cod, before any chips.
- A cooked fillet supplies more than the full Daily Value for selenium and about 79% of the DV for vitamin B12. Being lean, cod has far less omega-3 fat than oily fish.
Converting these figures
One 1 fillet of cod is 189 kcal, which is 791 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 228 g of cod to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 9 fish and seafood in one table →
Source: USDA FoodData Central, SR Legacy 15016. Values are averages; individual samples vary with variety, growing conditions, and preparation.