Cod Nutrition Facts: Calories, Vitamins & Minerals
Cod nutrition facts per 100 g and per serving
Figures are for: Cod, boiled
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 105 kcal | 158 kcal |
| Energy (kilojoules) | 439 kJ | 659 kJ |
| Protein | 23 g | 35 g |
| Fat | 0.9 g | 1.4 g |
| incl. saturated | 0.2 g | 0.3 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.3 g | 0.5 g |
| Omega-3 (EPA+DHA) | 160 mg | 240 mg |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
105 kcal (439 kJ) per 100 g · P/F/C 23/0.9/0 g
Serving (150 g) — 158 kcal (659 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is cod healthy?
Yes. On its nutrient profile, cod is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 35 g per serving — 63% of the 56 g daily reference for a 70 kg (154 lb) adult.
- Omega-3: about 240 mg of EPA and DHA per serving, against an adequate intake of 250 mg a day (EFSA).
A typical serving is 150 g: 158 kcal, 35 g protein, 1.4 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
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.
protein 92%fat 8%carbs 0%
Vitamins and minerals in cod
Per 100 g, the standouts are selenium — 38 mcg, 68% of the Daily Value; vitamin B12 — 1.1 mcg, 44% of the Daily Value; vitamin B6 — 0.28 mg, 17% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin D | 1.2 mcg | 1.8 mcg | 9% |
| Vitamin E | 0.81 mg | 1.2 mg | 8% |
| Thiamin (B1) | 0.09 mg | 0.13 mg | 11% |
| Riboflavin (B2) | 0.08 mg | 0.12 mg | 9% |
| Niacin (B3) | 2.5 mg | 3.8 mg | 24% |
| Vitamin B6 | 0.28 mg | 0.42 mg | 25% |
| Folate (B9) | 8 mcg | 12 mcg | 3% |
| Vitamin B12 | 1.1 mcg | 1.6 mcg | 66% |
| Potassium | 244 mg | 366 mg | 8% |
| Magnesium | 42 mg | 63 mg | 15% |
| Phosphorus | 138 mg | 207 mg | 17% |
| Iron | 0.49 mg | 0.74 mg | 4% |
| Zinc | 0.58 mg | 0.87 mg | 8% |
| Copper | 0.04 mg | 0.05 mg | 6% |
| Selenium | 38 mcg | 56 mcg | 103% |
| Cholesterol | 55 mg | 83 mg | 28% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Fish, cod, Atlantic, cooked, dry heat” (FDC ID 171956, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Cod calories by weight, 50–300 g
150 g of cod has 158 calories and 200 g has 210. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 53 | 12 / 0.5 / 0 |
| 100 g | 105 | 23 / 0.9 / 0 |
| 150 g — typical serving | 158 | 35 / 1.4 / 0 |
| 200 g | 210 | 46 / 1.8 / 0 |
| 250 g | 263 | 58 / 2.3 / 0 |
| 300 g | 315 | 69 / 2.7 / 0 |
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Cod: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Atlantic cod, raw | 82 | 18 / 0.7 / 0 |
| Cod, boiled | 105 | 23 / 0.9 / 0 |
| Atlantic cod, baked | 105 | 23 / 0.9 / 0 |
How much movement is one serving?
A 150 g serving 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.
Cod: swaps and alternatives
No need to swap: cod already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 0.2 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair cod with
A serving of cod has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of cod.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Cod | A | 158 | 35 | 0 |
| Imitation Crab (Surimi) | A | 149 | 23 | 0 |
| Shrimp | A | 143 | 30 | 0 |
| Canned Tuna | A | 174 | 38 | 0 |
Cod vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Crawfish | 77 | 16 / 1 / 0 |
| Lobster | 77 | 17 / 0.8 / 0 |
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Cod | 105 | 23 / 0.9 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
| Barramundi | 124 | 24 / 2.6 / 0 |
| Tilapia | 128 | 26 / 2.7 / 0 |
FAQ
How many calories are in 100 g of cod?
100 g of cod has 105 calories, with 23 g protein, 0.9 g fat and 0 g carbohydrates.
How many calories are in a serving of cod?
A 150 g serving has 158 calories: 35 g protein, 1.4 g fat and 0 g carbs.
What are the macros of cod?
Per 100 g: 23 g protein, 0 g carbs and 0.9 g fat. By calories that's about 92% protein, 0% carbs and 8% fat.
How long do you have to walk to burn a serving of cod?
About 51 min of easy walking or 20 min of cycling for a 70 kg (154 lb) person — that's the 158 calories in a 150 g serving.
What vitamins and minerals are in cod?
Per 100 g, cod is richest in selenium (38 mcg, 68% DV), vitamin B12 (1.1 mcg, 44% DV), vitamin B6 (0.28 mg, 17% DV) — from USDA FoodData Central record 171956.
How much fiber is in cod?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in cod change with the type and cooking method?
Per 100 g it ranges from 82 kcal (atlantic cod, raw) to 105 kcal (atlantic cod, baked); cod, boiled is in between, at 105 kcal.