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Calories in Cod
100 g of cod has 95 kcal, and 1 fillet of cod (180 g) has about 170 kcal.
95 kcalper 100 g
170 kcal in 1 fillet (180 g)
Low density · 0.95 kcal per g
- Protein 22.3g 94% of the calories
- Carbs 0g 0% of the calories
- Fat 0.6g 6% of the calories
- Fiber 0g
Per 100 g. Figures from published composition data. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.
100 g is about 23 minutes of walking, or 8 minutes of running, for a 70 kg body - context, not a debt to work off.
Cod nutrition facts
A dash means nobody measured it - not that there is none of it.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Energy | 95kcal | 170kcal |
| Fat | 0.6g | 1.1g |
| Saturated Fat | 0.19g | 0.34g |
| Unsaturated Fat | - | - |
| Carbs | 0g | 0g |
| Sugars | 0g | 0g |
| Fiber | 0g | 0g |
| Protein | 22.3g | 40.1g |
| Salt | 0.23g | 0.41g |
| Water | 76g | 137g |
| Alcohol | 0g | 0g |
|---|---|---|
| Caffeine | 0mg | 0mg |
| Starch | 0g | 0g |
|---|
| Monounsaturated | 0.13g | 0.23g |
|---|---|---|
| Polyunsaturated | 0.28g | 0.5g |
| Omega-3 | 0.25g | 0.45g |
| ALA | 0.002g | 0.003g |
| DHA | 0.19g | 0.34g |
| EPA | 0.057g | 0.1g |
| Omega-6 | 0.024g | 0.043g |
| AA | 0.012g | 0.022g |
| LA | 0.012g | 0.022g |
| Cholesterol | 55.5mg | 99.9mg |
| Vitamin B1 (Thiamine) | 0.059mg | 0.11mg |
|---|---|---|
| Vitamin B2 (Riboflavin) | 0.065mg | 0.12mg |
| Vitamin B3 (Niacin) | 2.4mg | 4.3mg |
| Vitamin B5 (Pantothenic Acid) | 0.22mg | 0.4mg |
| Vitamin B6 (Pyridoxine) | 0.24mg | 0.43mg |
| Vitamin B12 (Cobalamin) | 1.5µg | 2.8µg |
| Folate (Vitamin B9) | 10µg | 18µg |
| Vitamin A | 8µg | 14.4µg |
| Vitamin C | 1mg | 1.8mg |
| Vitamin D | 48IU | 86.4IU |
| Vitamin E | 0.7mg | 1.3mg |
| Vitamin K | 0.1µg | 0.18µg |
| Choline | 83.7mg | 151mg |
| Calcium | 18.4mg | 33.1mg |
|---|---|---|
| Copper | 0.017mg | 0.031mg |
| Iron | 0.3mg | 0.54mg |
| Magnesium | 29.4mg | 52.9mg |
| Manganese | 0.016mg | 0.029mg |
| Phosphorus | 164mg | 295mg |
| Potassium | 297mg | 535mg |
| Selenium | 22.4µg | 40.3µg |
| Zinc | 0.5mg | 0.9mg |
| Beta-carotene | 0µg | 0µg |
|---|---|---|
| Lycopene | 0µg | 0µg |
| Lutein + zeaxanthin | 0µg | 0µg |
| Cystine | 0.24g | 0.44g |
|---|---|---|
| Histidine | 0.67g | 1.2g |
| Isoleucine | 1.1g | 1.9g |
| Leucine | 1.9g | 3.3g |
| Lysine | 2.1g | 3.8g |
| Methionine | 0.68g | 1.2g |
| Phenylalanine | 0.89g | 1.6g |
| Threonine | 1g | 1.8g |
| Tryptophan | 0.26g | 0.46g |
| Tyrosine | 0.77g | 1.4g |
| Valine | 1.2g | 2.1g |
Foods with similar calories
Other published foods within reach of 95 kcal per 100 g, so the number has something to sit against.
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Questions about cod
1 fillet of cod (180 g) has about 170 kcal, and 100 g has 95 kcal.
1 fillet of cod (180 g) has 40.1 g of protein, and 100 g has 22.3 g. The macro calculator works out how much protein you need a day.
It depends on how it is prepared. Per 100 g: baked 95 kcal, baked, coated 152 kcal, grilled 108 kcal, fried 217 kcal, steamed 87 kcal. This page shows cod (baked).
Yes. 100 g of cod has 1.5 µg of vitamin B12, 61% of what an adult needs in a day.
Yes. 100 g of cod has 22.3 g of protein, and protein makes up 94% of the calories.
Yes. Cod has no carbs, so it fits low-carb and keto diets.
It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 fillet of cod (180 g) has about 170 kcal. The calorie calculator works out how many you need.
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