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CodNutrition reference
Seafood

Cod

Cod is a mild, flaky white fish with a low fat content. Per 100 g it provides about 66 calories with 16.1 g protein.

66
kcalper 100g
Carbs
0g
Protein
16.07g
Fat
0.67g
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Nutrition facts

Per 100 grams

Reference values
Measurement basis
Food state
Raw
Edible portion
Raw wild-caught Atlantic cod fillet, edible portion; existing source-specific basis
Measurement basis
Per 100 g raw edible portion
Energy (kcal)
66 kcal
Protein
16.0688 g
Carbohydrates
0 g
Fat
0.6675 g
Dietary fiber
0 g
Sugars1
0 g
Saturated fat
0.044 g
Sodium
298.8 mg
More nutrients17
Energy (kJ)
276.1 kJ
Added sugars21
0 g
Trans fat21
0 g
Cholesterol
47.44 mg
Calcium
6.59 mg
Potassium
245.1 mg
Magnesium
17.98 mg
Iron
0.06 mg
Zinc
0.3051 mg
Vitamin B21
0.05 mg
Vitamin B31
1.9 mg
Vitamin B61
0.12 mg
Vitamin B9 (folate)1
11 µg
Vitamin B12
1.248 µg
Vitamin C21
0 mg
Retinol
0.9234 µg
Beta-carotene21
0 µg
  1. Assumed zero by source
  1. Additional data source[3]

Data sources

3
  1. 1

    USDA FoodData Central — Foundation Foods

    2684444 · Foundation Foods April 2026; 2024-04-18

  2. 2

    U.S. Department of Agriculture, Agricultural Research Service

    171955 · SR Legacy April 2018; 2019-04-01

  3. 3

    Norwegian Food Safety Authority

    04.038 · Norwegian Food Composition Table 2026

About this food

Understanding this nutrition reference

Cod is a mild, flaky white fish with a firm texture. It is baked, broiled, pan-seared, or used in fish and chips, and it takes on seasonings well.

Nutritionally, cod is very low in fat. Per 100 g of raw cod provides about 66 kcal, 16.1 g of protein, and 0.7 g of fat.

Cod is a lean source of protein. Use the serving sizes below to estimate portions when logging.

Plan your portion

How much is in your serving of Cod?

Nutrition values are reported per 100 g of raw cod. A typical 4 oz fillet (about 113 g) provides roughly 75 kcal. Use the serving sizes below to estimate portions when logging.

Calculated from the per-100-g reference. Values are rounded.
ServingWeightCaloriesCarbsProteinFat
100 g100 g66 kcal0 g16.1 g0.7 g
4 oz fillet113 g74.6 kcal0 g18.2 g0.8 g
8 oz fillet227 g149.8 kcal0 g36.5 g1.5 g

Use the weight of the edible portion in the food state shown above.

Energy (kcal)
66 kcal
Energy (kJ)
276.1 kJ
Protein
16.0688 g
Carbohydrates
0 g
Fat
0.6675 g
Dietary fiber
0 g
Sugars1
0 g
Added sugars21
0 g
Saturated fat
0.044 g
Trans fat21
0 g
Cholesterol
47.44 mg
Sodium
298.8 mg
Calcium
6.59 mg
Potassium
245.1 mg
Magnesium
17.98 mg
Iron
0.06 mg
Zinc
0.3051 mg
Vitamin B21
0.05 mg
Vitamin B31
1.9 mg
Vitamin B61
0.12 mg
Vitamin B9 (folate)1
11 µg
Vitamin B12
1.248 µg
Vitamin C21
0 mg
Retinol
0.9234 µg
Beta-carotene21
0 µg

Questions and answers

Cod nutrition FAQ

How many calories are in cod?

Cod provides about 66 calories per 100 g. A typical 4 oz fillet (about 113 g) provides roughly 75 calories.

Is cod high in protein?

Yes. Cod provides about 16.1 g of protein per 100 g.

Is cod low in fat?

Yes. Cod provides only about 0.7 g of fat per 100 g.

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