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Cod Nutrition Facts: How Many Calories Does Cod Have?

Raw Atlantic cod nutrition per 100g and per 3 oz, plus protein, selenium, vitamin B12, mercury, and cooking tips.

Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Oct 14, 2026

82

Calories

17.8g

Protein

0.0g

Carbs

Generally yes

Is it healthy?

per 100g · per panel values

Track this food in Victura

Quick answer

A 100g serving of cod provides about 82 kcal. Per 100g you get about 0g carbs and 17.81g protein.

Cod is a whole food with approximately 82 calories per 100g, tracked in Victura for macro-aware meal logging.

Calories (100g serving)
82 kcal
Carbs (100g)
0.0g
Protein (100g)
17.81g
Serving reference
100g · 100g serving

Key takeaways

  • Cod has 82 calories and 17.81g protein per 100g (3.5 oz).
  • A 3 oz (85g) serving has about 70 calories and 15.1g protein.
  • Cod is carb-free, sugar-free, and provides selenium and vitamin B12.
  • It is lean and has much less omega-3 fat than salmon or mackerel.
  • Bake, broil, or poach cod and limit breading, frying, and creamy sauces.
Cod food photo hero image
Cod — real photo
Cod calories and macros infographic
Calories & macros

Where the calories come from

Per 100g · protein & carbs 4 kcal/g, fat 9 kcal/g

82kcal
  • Protein17.8 g · 92.2%
  • Carbs0 g · 0%
  • Fat0.7 g · 7.8%

Serving calculator

How much did you eat or drink — Cod?

82

Calories

17.8g

Protein

0.0g

Carbs

0.7g

Fat

Nutrition facts

per 100g · Source: USDA FoodData Central (seeded Phase 0)

82 kcal

Calories

Protein17.8g
Carbohydrates0.0g
Fat0.7g
Fiber0.0g
Sugar0.0g

Vitamins

  • Vitamin B12: 0.91mcg

Minerals

  • Selenium: 33.1mcg

Scientific explanation

Research-backed

Cod provides a lean, high-protein option for meals, whether you bake, broil, poach, or steam it. The USDA FoodData Central panel for raw Atlantic cod (FDC ID 171955) reports 82 calories, 17.81g protein, 0.67g fat, 0g carbohydrates, 0g fiber, and 0g sugar per 100g. This guide translates that panel into practical portions for US and Canadian kitchens.

🐟 What Is Cod?

Cod is a mild white fish that is naturally low in fat and carbohydrate. It is a staple in fish tacos, fish and chips, chowders, and simple sheet-pan dinners. Because raw cod is so lean, most of its calories come from protein. The USDA values below are for raw Atlantic cod, so they do not include added oil, batter, breadcrumbs, or sauces.

🔥 How Many Calories Does Cod Have?

The short answer: cod has 82 calories per 100g (3.5 oz). A typical 3 oz (85g) portion has about 70 calories. That makes cod one of the lower-calorie animal proteins, especially when it is not fried or served with creamy sauces.

Nutrient Per 100g (3.5 oz) Per 3 oz (85g) typical serving
Calories 82 kcal 70 kcal
Protein 17.81 g 15.1 g
Carbohydrates 0 g 0 g
Fat 0.67 g 0.6 g
Fiber 0 g 0 g
Sugar 0 g 0 g
Selenium 33.1 mcg (60% DV) 28.1 mcg
Vitamin B12 0.91 mcg (38% DV) 0.77 mcg

Values for 3 oz are calculated from the USDA per-100g panel. USDA provides the per-100g values for raw Atlantic cod.

Because cod is mostly protein and water, it can help you feel full without a large calorie load. The exact calories in a fillet depend on its weight. A 6 oz raw fillet has about 139 calories, and an 8 oz raw fillet has about 186 calories.

Key takeaway: Cod has 82 calories and 17.81g protein per 100g, with 0g carbs, fiber, and sugar.

💪 Protein, Vitamins, and Minerals in Cod

Protein is cod’s headline nutrient. At 17.81g per 100g, a 3 oz portion provides about 15.1g protein. A 6 oz raw fillet provides about 30g protein. That protein profile is useful for muscle maintenance, satiety, and meeting daily protein targets.

Cod also supplies selenium and vitamin B12. The USDA panel shows 33.1 mcg selenium (60% DV) and 0.91 mcg vitamin B12 (38% DV) per 100g. Selenium supports antioxidant enzymes and thyroid function, while vitamin B12 is needed for nerve function and red blood cell formation.

Cod is not a fatty fish. Its omega-3 content is much lower than salmon, mackerel, or sardines, though it still provides some. For omega-3 goals, the NIH Office of Dietary Supplements recommends fatty fish as the main dietary source.

For mercury, cod is generally listed as a low-mercury choice. The FDA advises 2-3 servings of low-mercury fish per week for most people, including pregnant and breastfeeding people. Cook cod thoroughly and avoid raw or undercooked fish during pregnancy.

Cod portion size visual

⚖️ Cod for Weight Loss, Keto, and Diabetes

Cod can fit weight-loss eating patterns because it is low in calories and high in protein. It has no fiber, so pair it with vegetables, beans, or whole grains to add fiber and staying power. Watch preparation: fried cod, tartar sauce, and butter-based recipes can add hundreds of calories.

On keto, cod is a strong fit. It has 0g carbohydrates per 100g, so it adds essentially no net carbs. On a diabetic-friendly plan, cod has 0g sugar and no glycemic index listed because it contains no carbohydrate. Portion size and sides still matter.

📊 How to Cook Cod for Better Nutrition

Choose cooking methods that keep added fat low:

  • Bake at 400°F (200°C) with lemon, herbs, and a little olive oil.
  • Broil for 8-10 minutes per inch of thickness.
  • Poach in broth, water, or tomato sauce.
  • Steam in parchment or a steamer basket.
  • Grill in foil or a grill basket to prevent flaking.

Skip deep-frying and heavy breading when nutrition is the priority. If you use breadcrumbs, measure them and account for the extra calories and carbohydrates. Salt and sodium can also add up in packaged or restaurant cod.

🐟 Cod vs. Salmon and Other Fish

Cod and salmon are both nutritious, but they play different roles. Cod is leaner, lower in calories, and very low in fat. Salmon is higher in fat, including omega-3 fats, and often higher in vitamin D. For omega-3 intake, salmon, mackerel, sardines, and trout are stronger choices. For a very low-calorie, high-protein fish, cod is hard to beat.

Best for: cod is best for low-calorie, high-protein meals and mild-flavored recipes. Salmon is best when you want more omega-3 fats. Both can be part of a healthy eating pattern.

Community insights

Community insight

Cod provides a versatile base for quick meals, and Victura anonymized meal logs show it appears most often in baked, pan-seared, and taco-style dishes. Community patterns are not medical evidence, but they can help you plan realistic portions and pairings.

🍽️ How People Eat Cod

  • Baked cod with roasted potatoes and green beans.
  • Fish tacos with cabbage slaw, lime, and corn tortillas.
  • Pan-seared cod with rice and broccoli.
  • Fish and chips or fried cod sandwiches, which are higher in calories and fat.
  • Cod chowder or fish stew, often higher in sodium and cream.

🍽️ Victura Meal-Log Patterns

Common portion sizes in meal logs range from 3 oz to 6 oz cooked. A 3 oz portion keeps calories near 70 before cooking additions, while a 6 oz portion moves closer to 139 calories. Many users pair cod with a starch and a vegetable, which can make a balanced plate.

Users who track weight loss often choose cod with non-starchy vegetables and a measured fat source, such as 1 tsp olive oil. Users following keto often wrap cod in bacon or serve it with butter and low-carb vegetables. Diabetic-friendly logs tend to focus on the protein and vegetable portions rather than sweet sauces.

🍽️ Simple Ways to Add Cod to Meals

  • Use cod in place of chicken in a stir-fry.
  • Flake leftover cod into salads or grain bowls.
  • Add cod to a sheet pan with peppers, onions, and olive oil.
  • Season with paprika, garlic, lemon, and parsley instead of heavy sauce.
  • Freeze individual portions for fast weeknight meals.

Cod is mild, so it takes on the flavors you add. That makes it easy to fit into many eating patterns, but it also means the final nutrition depends heavily on the recipe.

Pros

    Cons

      Best time to eat

      Good windows

        Consider avoiding

          Diet compatibility

          Weight loss

          Friendly

          Consult your healthcare provider for personalized guidance.

          Keto

          Friendly

          Consult your healthcare provider for personalized guidance.

          Diabetes

          Friendly

          Consult your healthcare provider for personalized guidance.

          Frequently asked questions

          Yes — a cod is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals.

          People also ask

          • Is a cod healthy?

            Yes — a cod is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals.

          • Can I eat a cod every day?

            Most people can include a cod daily as part of a balanced diet, as long as total calories and carbs fit their plan.

          • Are Cods good for weight loss?

            Cods can fit a calorie-controlled diet when portions are measured.

          • How many calories are in a cod?

            A typical medium serving of cod has about 82 calories, while 100g contains about 82 calories (USDA reference).

          • Are Cods good before a workout?

            Cods can work before activity when you want easy carbs; pair a cod with protein if your session is long.

          • Are Cods high in sugar?

            Cods contain about 0.0g sugar per 100g — mostly natural sugars when whole.

          • How many calories does cod have?

            Cod has 82 calories per 100g (3.5 oz). A 3 oz (85g) serving has about 70 calories. A 6 oz raw fillet has about 139 calories, and an 8 oz raw fillet has about 186 calories.

          • How many calories are in one cod fillet?

            It depends on the fillet weight. A 6 oz raw cod fillet has about 139 calories, and an 8 oz raw fillet has about 186 calories. Cooking method and added ingredients will change the total.

          • Is cod healthy?

            Cod is a lean source of protein with 17.81g protein per 100g, plus selenium and vitamin B12. It is low in fat and has no carbohydrates. Healthfulness depends on preparation; baked, broiled, or poached cod is a better choice than fried or heavily breaded cod.

          • Can you eat cod every day?

            Cod can be part of a regular diet, but variety matters. The FDA advises 2-3 servings of low-mercury fish per week, including cod. If you eat cod often, keep portions moderate and avoid fried or high-sodium preparations. Pregnant and breastfeeding people should follow FDA guidance.

          • Is cod good for weight loss?

            Cod can support weight loss because it is low in calories and high in protein. It has no fiber, so pair it with vegetables, beans, or whole grains. Avoid fried cod, tartar sauce, and butter-based recipes, which can add many calories.

          • Is cod good before a workout?

            Cod provides protein but no carbohydrates. For a pre-workout meal, pair cod with a carbohydrate source such as rice, potatoes, or oats if you need energy for training.

          How we review this guide

          Written by
          Victura Nutrition Team
          Reviewed by
          Victura Editorial Review
          Reference sources
          9
          Last updated
          Oct 14, 2026

          Revision & correction policy

          References

          1. Fish, cod, Atlantic, raw(usda)
          2. Omega-3 Fatty Acids: Fact Sheet for Consumers(nih_ods)
          3. Selenium: Fact Sheet for Consumers(nih_ods)
          4. Vitamin B12: Fact Sheet for Consumers(nih_ods)
          5. Advice About Eating Fish(fda)
          6. Fish: The Bottom Line(harvard)
          7. Fish and omega-3 fatty acids(mayo_clinic)

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