Calories and Protein in Cod
Nutrition data for cod, Atlantic, cooked with dry heat.
Quick answer: 3 ounces (85 g) of cod has about 89 calories, 19 g of protein, 0.7 g of fat and 0 g of carbohydrate. Per 100 g it has 105 calories and 23 g of protein. These figures are for cod that is Atlantic, cooked with dry heat.
- 89calories
- 19 gprotein
- 0.7 gfat
- 0 gcarbs
per 3 ounces (85 g)
Serving sizes for cod
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 100 grams | 100 g (3.5 oz) | 105 | 23 g | 0.9 g | 0 g |
| 3 ounces (85 g) | 85 g (3 oz) | 89 | 19 g | 0.7 g | 0 g |
| 1 fillet | 180 g (6.3 oz) | 189 | 41 g | 1.5 g | 0 g |
USDA's 3 ounce serving (85 g) is cooked weight, about the size of a deck of cards. A whole cooked fillet is about 180 g.
Full nutrition facts
| Nutrient | Per 100 g | Per 3 ounces (85 g) | % Daily Value* |
|---|---|---|---|
| Calories | 105 | 89 | |
| Total fat | 0.9 g | 0.7 g | 1% |
| Saturated fat | 0.2 g | 0.1 g | 1% |
| Cholesterol | 55 mg | 47 mg | 16% |
| Sodium | 78 mg | 66 mg | 3% |
| Total carbohydrate | 0 g | 0 g | 0% |
| Protein | 23 g | 19 g | 39% |
| Potassium | 244 mg | 207 mg | 4% |
| Calcium | 14 mg | 12 mg | 1% |
| Iron | 0.5 mg | 0.4 mg | 2% |
| Magnesium | 42 mg | 36 mg | 9% |
| Vitamin C | 1 mg | 0.9 mg | 1% |
*Percent Daily Value uses the FDA reference amounts for a 2,000 calorie diet and is calculated for 3 ounces (85 g). Source: USDA FoodData Central, record 171956 (Fish, cod, Atlantic, cooked, dry heat).
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About cod nutrition
Cod is a lean white fish with very little fat, so it has fewer calories than salmon for a similar amount of protein. These figures are for Atlantic cod cooked with dry heat.
- Protein: 19 g in 3 ounces (85 g), about 39 percent of the Daily Value.
How preparation changes the numbers
- Breading, batter and frying add a lot of calories and fat. These figures are for plain cooked cod.
- FoodSafety.gov lists 145°F, or flesh that is opaque and flakes easily with a fork, as the safe minimum for fish.
How cod compares
Per 100 g, cod ranks #4 of 30 foods on this site for protein and #16 for fewest calories.
Protein per 100 g
Calories per 100 g
Recipes with cod
Questions about cod
89 calories in 3 ounces (85 g) of cod, or 105 calories per 100 g. These figures are for cod that is Atlantic, cooked with dry heat.
19 g of protein in 3 ounces (85 g) of cod, or 23 g per 100 g. Protein makes up about 87 percent of its calories.
About 89 calories, with 19 g of protein.
Yes. Per 100 g cooked, cod has 105 calories and salmon 206.
About 41 g of protein in a cooked fillet of 180 g.
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Sources and method
Nutrient values come from USDA FoodData Central (SR Legacy), record 171956: Fish, cod, Atlantic, cooked, dry heat, retrieved 2026-09-30. Serving weights are USDA household measures, or a simple fraction of one. Brands, growing conditions and cooking method change real-world numbers, so treat every figure as a good estimate. Written and reviewed by Claudio; read how we develop and check our numbers.
