Cod protein per 100g
How much protein 100 g of cod delivers, raw versus cooked, with portions in grams and ounces and how it fits daily protein targets
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Oct 22, 2026
Quick answer
Raw Atlantic cod provides about 17.8 g of protein per 100 g (3.5 oz), or roughly 82 calories. The same weight of cooked cod supplies about 22.8 g of protein and 105 calories, because cooking removes water and concentrates the remaining nutrients.
How much protein 100 g of cod delivers, raw versus cooked, with portions in grams and ounces and how it fits daily protein targets
Key takeaways
- Raw Atlantic cod has about 17.8 g protein per 100 g (3.5 oz) and 82 calories.
- Cooked cod reaches roughly 22.8 g protein per 100 g because water loss concentrates nutrients.
- A 170 g (6 oz) raw fillet delivers about 30 g of protein for around 139 calories.
- Cod is a complete, highly digestible protein with almost no fat or carbohydrate.
- Weigh fish raw or cooked consistently; mixing the two overestimates protein by about 25%.
The evidence: protein in cod per 100g
Research-backedHow much protein is in 100g of cod?
A 100 g (3.5 oz) serving of raw Atlantic cod contains about 17.8 g of protein and 82 calories. Cooked cod of the same weight delivers roughly 22.8 g of protein and 105 calories, because cooking drives off water and concentrates what remains.
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| Raw Atlantic cod | 100 g (3.5 oz) | ~17.8 g | ~82 kcal |
| Cooked Atlantic cod | 100 g (3.5 oz) | ~22.8 g | ~105 kcal |
| Raw fillet | 85 g (3 oz) | ~15 g | ~70 kcal |
| Cooked fillet | 85 g (3 oz) | ~19 g | ~89 kcal |
| Raw fillet | 170 g (6 oz) | ~30 g | ~139 kcal |
| Flaked cooked cod | 136 g (1 cup) | ~31 g | ~143 kcal |
Values follow USDA FoodData Central reference entries for Atlantic cod. Pacific cod, lingcod, and other white fish differ by a gram or two per 100 g, and frozen fillets vary with glaze and species.
Raw versus cooked: why the number changes
Raw cod is roughly 80% water, so its protein is diluted in the tissue. Baking, poaching, or searing removes some of that water, and the protein, fat, and minerals left behind become more concentrated per 100 g.
A 100 g raw portion carrying 17.8 g of protein will weigh closer to 75-80 g after cooking but still supply about 17.8 g. Only the concentration changes, not the total on the plate.
The practical rule: if you weigh fish raw, use the raw figure; if you weigh it cooked, use the cooked figure. Applying the cooked value to a raw weight overestimates protein by roughly 25%.
Note: Protein per 100 g rises after cooking, but a 100 g raw portion never gains protein when it shrinks in the pan.
Is cod a high-protein food?
Yes. At roughly 18 g of protein per 100 g raw and 23 g per 100 g cooked, cod is one of the leanest protein-dense choices in the seafood case. Fat stays under 1 g per 100 g and carbohydrate is essentially zero, so almost every calorie comes from protein.
Cod supplies all nine essential amino acids, making it a complete protein, and it is highly digestible, a quality that matters for older adults and anyone eating smaller portions.
It also contributes selenium, vitamin B12, iodine, and phosphorus, with small amounts of omega-3 fat. Fatty fish such as salmon carry far more omega-3 per 100 g, so cod is best treated as a protein and mineral food rather than an omega-3 source.
How 100g of cod fits daily protein targets
- General adult target of 0.8 g per kg: a 70 kg (154 lb) adult needs about 56 g per day, and 100 g of raw cod covers roughly a third of it.
- Active adults at 1.4-1.6 g per kg: about 98-112 g per day for the same 70 kg adult, so 100 g of cod supplies roughly a fifth.
- Older adults at 1.0-1.2 g per kg: about 70-84 g daily, ideally spread across meals rather than stacked at dinner.
- Calorie-controlled eating: cod keeps protein high while calories stay low, which helps preserve muscle during a deficit.
Cod versus other proteins per 100g
Cooked and weighed per 100 g, chicken breast delivers about 31 g of protein, cod about 23 g, firm tofu about 15-17 g, eggs about 13 g, and plain Greek yogurt about 10 g.
Cod wins on protein per calorie rather than protein per gram. At about 23 g of protein per 105 kcal it lands near 22 g of protein per 100 calories, above cooked chicken breast at roughly 19 g per 100 calories.
The trade-off is lower protein per bite, so cod portions run larger than chicken portions. A 170 g (6 oz) raw cod fillet and a 100 g (3.5 oz) cooked chicken breast both land close to 30 g of protein.
What Victura members do with cod portions
Community insightHow members portion cod
Anonymized Victura meal logs cluster around 120-170 g (4-6 oz) raw cod per meal, which puts most people between 21 g and 30 g of protein. Logging the fish raw is the most consistent habit, because cooked weights are easy to overstate after water loss.
Members who pair cod with a starch and a vegetable report better satiety than cod alone. A 150 g (5.3 oz) raw fillet with 1 cup of cooked rice and 2 cups of vegetables gives a balanced plate without pushing calories high.
Cooking habits that protect the protein
- Thaw frozen fillets overnight in the refrigerator, then pat them dry so they sear instead of steam.
- Bake at 200 C (400 F) for about 10-12 minutes per inch of thickness, or poach gently at a bare simmer.
- Pull the fish at 63 C (145 F) internal temperature; it should flake but still look glossy.
- Skip heavy breading when protein density matters, since a breadcrumb coating adds carbohydrate and frying fat without adding protein.
Buying, storing, and avoiding swaps
Frozen fillets are usually the most reliable way to keep cod affordable and pre-portioned, and they thaw quickly on a weeknight. Fresh cod keeps only a day or two in the refrigerator, so cook or freeze it soon after purchase.
Read the label on anything sold as imitation crab, surimi, or fish sticks. Those products are often made from pollock or other fish with added starch, sugar, and sodium, and their protein per 100 g is lower than plain cod.
Salt cod, or bacalao, is still cod but is cured with heavy salt and must be soaked and rinsed before cooking. Even after soaking, its sodium stays far above fresh fillets.
Quick fixes for common problems
- Rubbery, overcooked cod: lower the heat, shorten the time, and use a thermometer.
- Flat flavor: acid and fat help, so try lemon, vinegar, olive oil, or a yogurt sauce.
- Dry leftovers: flake cold cod into salads or soups instead of reheating it hard.
References
- USDA FoodData Central - Fish, cod, Atlantic, raw and cooked, per 100 g(usda)
- FDA - Advice About Eating Fish(fda)
- PubMed - Dietary protein, satiety, and energy intake research(pubmed)
- PubMed - Protein requirements in older adults (PROT-AGE recommendations)(pubmed)
- Harvard T.H. Chan School of Public Health - The Nutrition Source: Protein(harvard)
Frequently asked questions
People also ask
How much protein is in 100g of cod?
Raw Atlantic cod provides about 17.8 g of protein per 100 g (3.5 oz), or roughly 82 calories. The same weight of cooked cod supplies about 22.8 g of protein and 105 calories, because cooking removes water and concentrates the remaining nutrients.
Is cod high in protein?
Yes. With about 18 g of protein per 100 g raw and 23 g per 100 g cooked, cod is a protein-dense, very lean fish. It contains all nine essential amino acids, so it counts as a complete protein, and it supplies almost no fat or carbohydrate.
Does cod have more protein cooked or raw?
Per 100 g, cooked cod has more protein, about 23 g versus 18 g raw, because water is lost during cooking. Per portion, the amount is unchanged: a 100 g raw fillet still delivers about 18 g of protein after it shrinks in the pan.
How many calories and protein are in 100g of cod?
Raw Atlantic cod has about 82 calories and 17.8 g of protein per 100 g (3.5 oz). Cooked cod has about 105 calories and 22.8 g of protein per 100 g. Nearly all of those calories come from protein rather than fat or carbohydrate.
Is cod a good source of protein for weight loss?
Cod is a strong fit for calorie-controlled eating because it delivers about 22 g of protein per 100 calories, which is higher than cooked chicken breast. Protein supports fullness and helps preserve muscle during a deficit, but fried or heavily breaded preparations erase that advantage.
How much cod do I need for 30 grams of protein?
You need roughly 170 g (6 oz) of raw cod or about 130 g (4.6 oz) of cooked cod to reach 30 g of protein. A 1 cup portion of flaked cooked cod, about 136 g, lands near 31 g of protein.
Is cod keto friendly, and how does it fit a diabetes-friendly meal?
Cod has essentially no carbohydrate or fiber, so it can fit ketogenic and diabetes-friendly eating patterns. It has no meaningful glycemic index on its own because it contains almost no carbohydrate; the blood sugar impact of a meal depends on the whole plate, including sauces, coatings, and sides. People with diabetes should follow their care team's guidance.
Is cod a complete protein?
Yes. Cod contains all nine essential amino acids, so it counts as a complete protein. It is also highly digestible, which matters for older adults and anyone eating smaller portions.
How does cod compare with chicken breast for protein?
Per 100 g cooked, chicken breast has about 31 g of protein versus about 23 g for cod. Per calorie, cod is denser at roughly 22 g of protein per 100 calories, compared with about 19 g for cooked chicken breast.
Does cod contain omega-3 fatty acids?
Cod carries only small amounts of omega-3 fat, far less per 100 g than salmon or sardines. Treat cod primarily as a protein and mineral food, and get omega-3s from fatty fish or other sources.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 7
- Last updated
- Oct 22, 2026
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