Cod: Calories, Nutrition & Healthier Swaps
105 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: low fiber: low
Cod is a lean white fish: lots of protein and almost no fat. The fish's oil is stored in its liver, not the fillet.
Cod nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 150 g |
|---|---|---|
| Calories | 105 kcal | 158 kcal |
| Protein | 23 g | 35 g |
| Fat | 0.9 g | 1.4 g |
| incl. saturated | 0.2 g | 0.3 g |
| Carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Salt | 0.3 g | 0.5 g |
| Omega-3 (EPA+DHA) | 160 mg | 240 mg |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Cod: nutrition highlights
A serving (serving, 150 g) provides 35 g of protein — about 62% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It contains omega-3 EPA and DHA — about 160 mg per 100 g, or roughly 240 mg per serving.
On the open Nutri-Score algorithm, cod gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 150 g) is 158 kcal — roughly 51 min of easy walking or 20 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Cod
There's no swap in our base that is clearly better at the same calories — cod is already one of the better choices in its category.