How Many Calories in Cod? Nutrition Facts & Macros

A serving of cod (180g) has 148 calories

Protein 32.1g · Carbs 0g · Fat 1.2g

Cod is one of the leanest white fish available — packed with high-quality protein and virtually no fat or carbohydrates. It's a staple in many cuisines worldwide, from British fish and chips to Scandinavian dried stockfish. Whether baked, pan-fried, or steamed, cod delivers exceptional protein per calorie, making it ideal for weight loss and muscle building. Here's everything you need to know about cod calories and macros, based on USDA data. Raw Atlantic cod is about 81% water, with the remaining dry weight being almost entirely protein.

82 kcal

343 kJ · per 100g · Water: 81.22 g

17.81g Protein

0g Carbs

0.67g Fat

Protein

17.81g

Carbs

Fat

0.67g

Calorie Calculator: Cod (Atlantic)

Amount

180 g

180 g Cod (Atlantic) contains 148 kcal

Protein 32.1 g Carbs 0 g Fat 1.2 g

Calories by Portion Size

Portion	Calories	Protein	Carbs	Fat
1 fillet (231g)	189 kcal	41.1g	0g	1.5g
1 serving (180g)	148 kcal	32.1g	0g	1.2g
100 grams	82 kcal	17.8g	0g	0.7g

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Cod (Atlantic) — Nutrition Facts

Cod (Atlantic)	per 100g
Calories	82 kcal
Protein	17.81 g
Fat	0.67 g
Carbs	0 g
Fiber	0 g
Sugar	0 g
Sodium	54 mg
Potassium	413 mg
Magnesium	32 mg
Phosphorus	203 mg
Vitamin C	0 mg
Vitamin B6	0.245 mg
Folate	0 mcg
Manganese	0 mg
Water	81.22 g

Source: USDA FoodData Central (FDC ID: 171955) · Data verified April 2026

Variations

Atlantic cod (raw)

82 calories per 100g. The base variety — 17.81g protein, 0.67g fat, 0g carbs. Very lean white fish with mild, delicate flavour. About 81% water content.

Cod (baked)

~105 calories per 100g. Baking concentrates nutrients as water evaporates — protein increases to ~23g per 100g. No added fat needed, making it one of the healthiest preparation methods. Pairs well with lemon and herbs.

Cod (fried/breaded)

~200 calories per 100g. Breading and frying more than doubles the calorie count. Fat increases to ~10-12g per 100g from the oil and batter. Protein remains high (~13-15g) but is diluted by the coating. A typical portion of fish and chips can exceed 600 calories.

Pacific cod

69 calories per 100g — slightly leaner than Atlantic cod (82 kcal). Protein 15.27g, fat 0.41g per 100g. Milder taste and slightly softer texture. Common in Asian and West Coast cuisines. Similarly excellent for weight loss and high-protein diets.

Dietary Perspectives

For Weight Loss

Cod is one of the best weight-loss proteins at just 82 kcal per 100 g with 17.81 g of protein and only 0.67 g of fat. The extremely high protein-to-calorie ratio promotes strong satiety — a generous 180 g serving delivers 148 kcal with 32 g of protein. Zero carbohydrates and virtually no fat make cod ideal for any calorie-controlled diet.

For Keto

Perfectly keto-friendly — cod has 0 g of net carbs with 17.81 g of protein and just 0.67 g of fat per 100 g. While very low in fat itself, cod is ideal as a protein base that you can pair with keto-friendly fats like butter, olive oil, or avocado to meet your fat macros. A 180 g serving with a tablespoon of butter provides ~250 kcal with 32 g protein and 12 g fat.

Frequently Asked Questions

How many calories are in cod?

A serving of raw Atlantic cod (180g) contains approximately 148 calories. Per 100g, raw cod has just 82 calories. A USDA fillet (231g) has about 189 calories. Nearly all calories come from protein (17.81g per 100g), with only 0.67g of fat and zero carbohydrates.

How much protein is in cod?

Atlantic cod contains 17.81g of protein per 100g — one of the best protein-to-calorie ratios among common foods. A serving (180g) provides about 32g of protein. A USDA fillet (231g) delivers roughly 41g of complete protein with all essential amino acids, making cod excellent for muscle building and recovery.

Cod vs salmon — what's the nutritional difference?

Per 100g: cod has 82 kcal with 17.81g protein and 0.67g fat, while salmon has 142 kcal with 19.84g protein and 6.34g fat. Cod is significantly leaner with 73% fewer calories from fat. Salmon provides more omega-3 fatty acids and vitamin D. Choose cod for lower-calorie meals and salmon for healthy fats. Both are excellent protein sources.

Is cod good for weight loss?

Cod is exceptional for weight loss. At only 82 calories per 100g with 17.81g of protein and just 0.67g of fat, it has one of the highest protein-to-calorie ratios of any food. A generous 180g serving delivers 148 calories with 32g of protein — extremely satiating with minimal caloric cost. Zero carbohydrates make it ideal for any low-calorie diet.

How much fat is in cod?

Raw Atlantic cod contains just 0.67g of fat per 100g — one of the lowest-fat protein sources available. A 180g serving has only 1.2g of fat. This makes cod significantly leaner than salmon (6.34g fat) and even leaner than chicken breast (3.57g fat). The minimal fat content means almost all of cod's calories come from protein.

Cod vs tilapia — which is healthier?

Per 100g: cod has 82 kcal, 17.81g protein, 0.67g fat; tilapia has 96 kcal, 20.08g protein, 1.7g fat. Both are excellent lean white fish. Tilapia has slightly more protein per serving, while cod is lower in calories and fat. Cod has more potassium (413 vs 302mg) and magnesium (32 vs 27mg). Nutritionally very similar — choose based on taste and availability.

Compare with Similar Foods

Portion	kcal	Protein	Carbs	Fat
Cod (Atlantic)	82	17.81g	0g	0.67g
Salmon (Wild Atlantic)	142	19.84g	0g	6.34g
Tuna (Canned in Water)	116	25.51g	0g	0.82g
Shrimp (Raw)	85	20.1g	0g	0.51g
Chicken Breast	151	30.54g	0g	3.17g

per 100g

Per 100g, Atlantic cod has just 82 kcal with 17.81g protein — significantly leaner than salmon (142 kcal, 6.34g fat) and even chicken breast (165 kcal, 3.57g fat). With only 0.67g of fat, cod is one of the leanest animal protein sources available.

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