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Calories in Cod

Q: How many calories in cod?

Cod has just 82 calories per 100g. A fillet (180g): 148 kcal and 32g protein. It's one of the lowest calorie fish available.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

kcal

per 100g

17.8

Protein

0.67

Fat

0.0

Carbs

Fiber

148

kcal per fillet (180g)

kcal per 100g

kcal per oz (28g)

Cod nutrition facts and calories per 100g

🔥Only 82 kcal per 100g — ultra lean

💪17.8g protein per 100g

💊Vitamin B12 — 102% Daily Value

🔬Selenium — 61% Daily Value

⚡Potassium — 413mg per 100g

🥗0.67g fat — leanest common fish

🐟 Calculate Calories for Any Cod Weight

Weight100g

Nutrition Facts

Per 100g (cooked cod)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Cod contains just 82 calories per 100g — one of the leanest protein sources available. A fillet (180g) provides 32g protein at only 148 calories. Provides 102% of daily vitamin B12 and 61% of selenium per 100g. The leanest common fish with only 0.67g fat per 100g.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Vitamin B12	2.45µg	102%
Selenium	33.5µg	61%
Potassium	413mg	9%
Phosphorus	232mg	19%
Vitamin B6	0.24mg	14%
Magnesium	29mg	7%
Niacin (B3)	2.1mg	13%
Vitamin D	1.0µg	10%
Iron	0.44mg	2%
Zinc	0.53mg	5%

Calories in Cod by Weight

Weight	Calories	Protein	Fat	Carbs

Macronutrient Breakdown — per 100g

Protein17.8g · 87% of calories

Fat0.67g · 7% of calories

Carbohydrates0.0g · 0% of calories

Cod is one of the leanest fish at only 0.67g fat per 100g. Zero carbs. Very low in omega-3 compared to fatty fish (salmon, mackerel). Most cod sold is Atlantic or Pacific cod — nutritionally similar.

Micronutrient Highlights

💊

Vitamin B12

2.45µg

102% DV

Full daily requirement per 100g

🔬

Selenium

33.5µg

61% DV

Antioxidant and thyroid function

⚡

Potassium

413mg

9% DV

Blood pressure and heart function

💪

Phosphorus

232mg

19% DV

Bone health and ATP energy

🧠

Vitamin B6

0.24mg

14% DV

Brain health and protein metabolism

🦴

Niacin (B3)

2.1mg

13% DV

Energy metabolism

Cod Health Benefits

Ultra-Lean Protein Source

Cod provides 17.8g of protein at only 82 kcal per 100g — a protein efficiency exceeded only by turkey breast and egg whites among common foods. The protein-to-calorie ratio of 0.87 makes cod one of the most calorie-efficient proteins available. A fillet provides 32g of complete protein at under 150 calories.

Vitamin B12 — Full Daily Value

Cod provides 2.45µg of B12 per 100g — 102% of the daily value. A single 100g serving completely covers the daily B12 requirement. B12 is found almost exclusively in animal foods and is essential for neurological function, DNA synthesis, and red blood cell formation.

Iodine for Thyroid Function

Cod is one of the richest dietary sources of iodine — a mineral essential for thyroid hormone synthesis. Iodine deficiency is the leading preventable cause of intellectual disability worldwide, affecting an estimated 2 billion people. Regular cod consumption effectively maintains iodine status and supports thyroid function.

Low Mercury, High Safety

Cod has very low mercury levels — among the safest fish for frequent consumption, including during pregnancy. The FDA/EPA classify cod as 'best choices' for seafood safety, recommending it as one of the species suitable for 2-3 servings per week for pregnant women and children.

Cod vs Other Fish — Calorie Comparison

Is Cod Suitable for Your Diet?

✅

Weight loss

Excellent — ultra lean protein

✅

Keto

Yes — zero carbs

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — zero carbs

✅

Pregnancy

Yes — low mercury, high B12

❌

Vegan

❌

Vegetarian

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Frequently Asked Questions

How many calories in cod?

Cod has just 82 calories per 100g. A fillet (180g): 148 kcal and 32g protein. It's one of the lowest calorie fish available.

Is cod good for weight loss?

Excellent — 82 kcal per 100g with 17.8g protein. High protein content creates strong satiety. Cod is the perfect fish for calorie-restricted diets.

Is cod high in omega-3?

No — cod is very low in fat and omega-3 (0.15g EPA+DHA per 100g). For omega-3, choose salmon, mackerel, or sardines instead.

Is cod healthy?

Yes — excellent lean protein, full daily B12 in one serving, good selenium. The main limitation is low omega-3 compared to fatty fish.

Is cod keto?

Yes — zero carbs. Very lean for keto (0.67g fat), so pair with added healthy fats.

Is frozen cod as healthy as fresh?

Yes — frozen cod is nutritionally identical to fresh. Most 'fresh' fish is previously frozen anyway. Choose frozen for convenience without nutritional compromise.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.