Cod calories & macros
105 calories per 100 g · 158 calories per 1 fillet (150 g). Cod (Atlantic, cooked, dry heat).
Cod is the leanest mainstream protein on the fish counter: 22.8 g of protein per 100 g for 105 calories and under a gram of fat. A whole fillet comes to about 158 calories, which leaves plenty of room in a meal for the things that make it taste good. Its mildness is the point — it takes on whatever it is cooked with, which is also why battered cod bears no resemblance to these numbers.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 fillet (150 g) |
|---|---|---|
| Calories | 105 | 158 |
| Protein | 22.8 g | 34.2 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 0.9 g | 1.4 g |
Source: USDA FoodData Central (Fish, cod, Atlantic, cooked, dry heat). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Frequently asked
How many calories in a cod fillet?
A 150 g cooked fillet is about 158 calories with 34 g of protein. Battered and deep-fried, the same fillet typically lands between 400 and 500.
Is cod a good source of omega-3?
Not particularly. Cod is a white fish and very low in fat, so it carries far less omega-3 than oily fish like salmon or sardines. Eat it for lean protein and get omega-3 elsewhere.