Cod Nutrition Facts
82 calories per 100g serving
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Cod is one of the leanest fish you can eat, packing nearly 18g of protein into just 82 calories per 100g with virtually no fat. Its mild, flaky white flesh makes it incredibly versatile — great for baking, pan-searing, fish tacos, or classic fish and chips.
Protein
17.8g
87% of calories
Carbs
0g
0% of calories
Fat
0.67g
7% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 82 kcal |
| Protein | 17.8g |
| Total Carbohydrates | 0g |
| Total Fat | 0.67g |
| Dietary Fiber | 0g |
| Sugars | 0g |
| Saturated Fat | 0.13g |
| Cholesterol | 43mg |
| Sodium | 54mg |
| Potassium | 413mg |
| Vitamin A | 12mcg |
| Vitamin C | 1mg |
| Calcium | 16mg |
| Iron | 0.38mg |
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Weight Loss
Cod is a dieter's dream protein source — extremely low in calories and fat while delivering a solid protein punch that keeps you full. Swap it in for fattier proteins to cut calories without sacrificing satiety.
Muscle Gain
At nearly 18g of protein per 82 calories, cod gives you one of the best protein-to-calorie ratios available. Pair it with calorie-dense sides like rice and avocado to hit your surplus.
Maintenance
Cod is an easy, reliable lean protein to rotate into your weekly meals. Its neutral flavor works with almost any cuisine, making it simple to keep your diet varied and balanced.
Meal Ideas with Cod
Did you know?
Cod was so economically important in the North Atlantic that wars were literally fought over it — the three "Cod Wars" between the UK and Iceland in the mid-20th century reshaped international fishing law.
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Take the free quizCommon Questions About Cod
How many calories are in Cod?
Cod contains 82 calories per 100g serving. It provides 17.8g of protein, 0g of carbs, and 0.67g of fat.
Is Cod good for weight loss?
Cod is a dieter's dream protein source — extremely low in calories and fat while delivering a solid protein punch that keeps you full. Swap it in for fattier proteins to cut calories without sacrificing satiety.
What pairs well with Cod?
Great pairings include: Baked cod with roasted potatoes and steamed broccoli, Cod fish tacos with cabbage slaw and corn tortillas, Pan-seared cod with lemon butter, asparagus, and quinoa. These combinations provide a balanced mix of macronutrients.