🐟 Seafoodhigh proteinlow fatketo friendly
🐟 Calories in Cod
Ultra-lean white fish — the highest protein-to-calorie ratio seafood
Per 100g
82kcal
18g
Protein
0g
Carbs
0.7g
Fat
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Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 cod fillet (180g) |
|---|---|---|
| Calories | 82kcal | 148kcal |
| Protein | 18g | 32.4g |
| Total Carbs | 0g | 0g |
| — of which Sugar | 0g | 0g |
| Total Fat | 0.7g | 1.3g |
| Dietary Fibre | 0g | 0g |
| Sodium | 54mg | 97mg |
Macro Breakdown
Protein18g (72 kcal)
Carbohydrates0g (0 kcal)
Fat0.7g (6.3 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Potassium413mg
12% of daily reference intake
✅ Key Nutrition Facts
- •Only 82 kcal per 100g with 18g protein — exceptional protein density
- •Less than 1g fat — one of the leanest animal proteins
- •Excellent source of iodine — important for thyroid function
- •High in vitamin B12 — supports energy and nervous system
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g (cooked) | 100g | 82 kcal | 18g |
| 1 standard fillet (180g) | 180g | 148 kcal | 32.4g |
| 3oz serving | 85g | 70 kcal | 15.3g |
Frequently Asked Questions
How many calories are in cod?+
Cooked cod contains approximately 82 calories per 100g with 18g of protein and less than 1g of fat. A standard 180g fillet provides around 148 calories and 32g of protein — making it exceptional value for protein intake.
Is cod good for weight loss?+
Cod is arguably the best fish for strict weight loss — it is the leanest white fish with only 82 kcal per 100g yet high protein (18g/100g) that keeps you full. A full fillet with vegetables is a genuinely low-calorie, highly nutritious meal.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.