Calories in Cod
Cooked cod contains 105 kcal and 23g of protein per 100g — among the leanest fish available. A 4 oz fillet: 119 kcal with 26g protein.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 4 oz cooked cod (113g) | 119 | 0 | 26 | 1 | — |
| 6 oz cooked cod (170g) | 179 | 0 | 39 | 1.5 | — |
| 100g cooked cod | 105 | 0 | 23 | 0.9 | — |
| 1 small cod fillet (~150g) | 158 | 0 | 35 | 1.4 | — |
| 100g fried cod (battered) | 232 | 12 | 16 | 14 | — |
About these numbers
Cod is one of the leanest fish available — 105 kcal per 100g cooked with 23g protein and less than 1g of fat. The protein density (22g per 100 kcal) matches chicken breast. White fish like cod, tilapia, and halibut share similar lean profiles.
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Frequently asked questions
- How many calories in cod?
- Plain cooked cod: 105 kcal per 100g; 4 oz fillet: 119 kcal with 26g protein. Battered fried cod (fish and chips style): jumps to 232 kcal per 100g due to oil absorption.
- Is cod good for weight loss?
- Excellent. Among the most calorie-efficient proteins available: 26g protein at just 119 kcal per 4 oz. The protein density rivals chicken breast and shrimp. For cut-phase eating, baked or steamed cod is ideal.
- Cod vs salmon?
- Cod is leaner (105 vs 206 kcal per 100g) with slightly less protein (23 vs 22g). Salmon has 10x the omega-3 EPA+DHA (2g vs 0.3g per 100g). For pure calorie efficiency, cod wins. For cardiovascular omega-3 benefit, salmon wins. Alternating is ideal.
- Mercury content of cod?
- Low. Atlantic cod averages 0.11ppm mercury — among the lowest mercury fish. Safe for 2-3 servings per week even for pregnant women. Pacific cod is similar. King mackerel and shark are much higher mercury options to avoid.
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