Calories in Cod: Nutrition Facts & Serving Sizes
Per 1 fillet (231g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One fillet of cod (231g) contains 189.4 calories with 41.1g of protein, 0g carbs, and 1.6g of fat. Per 100g, cod provides 82 calories with 17.8g of protein, 0g carbs, and just 0.7g of fat. This makes cod one of the leanest protein sources available. Selenium is exceptionally high at 33.1mcg per 100g (about 60% daily value). Potassium provides 413mg per 100g (roughly 9% daily value). Phosphorus at 203mg per 100g supports bone health and ATP energy production. A 3 oz serving (85g) delivers 15.1g of protein at only 69.7 calories. Sodium is low at 54mg per 100g. Cod is a white fish that is widely available, affordable, and consistently popular for tracking macros during muscle building or fat loss.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fillet (231g) | 189.4 | 41.1g | 0g | 1.6g | 0g |
| 3 oz (85g) | 69.7 | 15.1g | 0g | 0.6g | 0g |
| 100g | 82 | 17.8g | 0g | 0.7g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 82 | 4% |
| Protein | 17.8g | 36% |
| Total Fat | 0.7g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 54mg | 2% |
| Cholesterol | 43mg | 14% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Cholesterol | 43mg | 14% |
| Calcium | 16mg | 1% |
| Iron | 0.4mg | 2% |
| Potassium | 413mg | 9% |
| Vitamin A | 12mcg | 1% |
| Vitamin C | 1mg | 1% |
| Vitamin D | 0.9mcg | 5% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 0.9mcg | 38% |
| Magnesium | 32mg | 8% |
| Phosphorus | 203mg | 16% |
| Zinc | 0.5mg | 5% |
| Selenium | 33.1mcg | 60% |
| Folate | 7mcg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2.1mg | 13% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cod
Cod is an elite protein source for cutting calories or building lean muscle. The protein-to-calorie ratio is outstanding: 17.8g of protein per 100g at only 82 calories. A full fillet (231g) delivers 41.1g of protein for under 190 calories, which is hard to beat for any protein source.
The selenium content at 33.1mcg per 100g covers about 60% of the daily value. Selenium is a critical antioxidant mineral that supports thyroid function, immune response, and protects against oxidative stress during intense exercise.
Potassium at 413mg per 100g supports electrolyte balance, muscle contractions, and blood pressure regulation. For anyone who trains hard and sweats regularly, adequate potassium intake is essential for avoiding muscle cramps and maintaining performance.
Phosphorus at 203mg per 100g is important for bone density and ATP production, which is the primary energy currency for muscle contractions.
The low fat content (0.7g per 100g) and zero carbs make cod nearly pure protein. This makes it ideal for any diet phase. For meal prep, cod is easy to bake, pan-sear, or broil in under 15 minutes. Pair it with rice and vegetables for a complete macro-balanced meal.
Dietary Considerations
Cod is keto-friendly with zero carbs and very low fat. It is excellent for weight loss due to its high protein and low calorie density. It is gluten-free. It is not vegan or vegetarian. The low sodium (54mg per 100g) makes it a good choice for those managing blood pressure. People with fish allergies should avoid cod.
Daily Intake (100g)
100g of cod provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cod?
A cod fillet (231g) contains about 189 calories. A 3 oz serving (85g) has about 70 calories. Per 100g, cod contains 82 calories, making it one of the lowest-calorie protein sources.
Is cod good for weight loss?
Yes, cod is excellent for weight loss. At 82 calories per 100g with 17.8g of protein, it provides high satiety for very few calories. The lean protein helps preserve muscle while in a calorie deficit.
How much protein in cod?
Cod has 17.8g of protein per 100g. A full fillet (231g) contains 41.1g of protein, and a 3 oz serving provides 15.1g. It is one of the highest protein-per-calorie fish available.
Is cod better than chicken breast for protein?
Cod and chicken breast are both excellent lean proteins. Cod has 17.8g protein per 100g at 82 calories, while chicken breast has about 31g protein per 100g at around 165 calories. Both are great choices. Cod is slightly leaner per calorie while chicken provides more total protein per serving.
Is cod high in mercury?
Cod is considered a low-to-moderate mercury fish by the FDA. It is generally safe to eat 2-3 times per week. It is a safer choice than high-mercury fish like swordfish, shark, or king mackerel, which should be limited.
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