Seafood

Cod nutrition, by serving and by method.

The number most people want first: 3 oz of raw cod holds 70 calories, alongside 15 g of protein. USDA files this under “Fish, cod, Atlantic, raw”, and that is the record used here. Preparation shifts it more than most tables admit, from 82 calories per 100 g at the low end to 105 at the top. Use the selector that follows to match your own portion; the panel and the nutrient table track it.

By Alen Yaco · Updated 20 September 2026

Source data is USDA FoodData Central (171955, 174190, 174189, 171956). The sums run on your device and nothing leaves it.

Cod calories by portion

3 oz of raw cod supplies 70 calories, which scales to 82 per 100 g. Each serving listed underneath was weighed by USDA rather than estimated.

How much protein does cod provide?

3 oz of raw cod provides 15 g of protein. Set beside the 50 g reference intake, that is 30 percent. Cod is about as protein-dense as food gets: 87 percent of its calories are protein, which is why it turns up in almost every high-protein plan.

Looked at as a share of calories: carbohydrate 0 percent, fat 8 percent, protein 92 percent.

Cod calories by preparation

Go from raw to roasted and 100 g of cod climbs from 82 to 105 calories. That 28 percent rise is down to evaporation, which packs more of the food into each gram.

Each line compares 85 g of cod, prepared a different way.

Choosing and cooking cod

Atlantic and Pacific cod differ in texture, but both offer thick, pearly white loin portions. You will find this whitefish fresh, frozen, or heavily salted. Look for firm, translucent flesh that holds its shape. Avoid fillets with yellowing edges, bruising, or a wet, ragged appearance, which indicate age and poor handling.

Cod has large, delicate flakes that separate easily when cooked. Gentle heat preserves this structure. High heat dries the lean flesh quickly. The common mistake is overcooking, which turns the moist flakes into dry, rubbery wool. Test with a fork; the flesh should slide apart into clean layers.

This fish suits the British chip shop battering method, where steam cooks the flesh inside a crisp shell. In Mediterranean kitchens, salt cod is rehydrated and simmered with tomatoes, olive oil, and garlic. It pairs naturally with sharp flavours like malt vinegar, capers, or lemon.

Micronutrients in cod

What 3 oz of raw cod supplies most of: selenium at 51 percent of a day, vitamin B12 at 32 percent of a day. All rows below respond to the serving you chose.

Where cod fits in a day

Against the standard 2,000 calorie reference, 3 oz of raw cod takes up 4 percent of the energy and supplies 30 percent of the protein. For a figure that fits you, start with the TDEE calculator, then set grams with the macro calculator.

Cooking with cod: three recipes

Written by the Calorie Counter Team. The nutrition under each one is not an estimate: every ingredient is matched to its USDA FoodData Central record and the totals are summed from those, then divided by the servings.

Lunch · British

Poached Cod in Milk

Cod fillets gently simmered in seasoned milk until the fish flakes easily.

15 min · serves 2

253kcal

31gprotein

11gfat

6.1gcarbs

Ingredients

• Cod fillet 300 g
• Whole milk 250 g
• Unsalted butter 15 g
• Table salt 3 g
• Black pepper 1 g

Method

1. Place the cod fillets in a shallow saucepan.
2. Add the milk, butter, salt, and black pepper to the pan.
3. Bring the liquid to a simmer over medium heat.
4. Cook the fish for 8 minutes until it turns opaque.
5. Transfer the fish to plates using a slotted spatula.

Nutrition per serving, calculated across 5 USDA ingredient records. Expect small differences once cooked.

Dinner · British

Baked Herb Crust Cod

Baked cod fillets topped with a crisp mixture of breadcrumbs, parsley, and olive oil.

20 min · serves 2

275kcal

30gprotein

12gfat

10gcarbs

Ingredients

• Cod fillet 320 g
• White breadcrumbs 40 g
• Fresh parsley 10 g
• Olive oil 20 g
• Table salt 2 g

Method

1. Heat the oven to 200 degrees Celsius.
2. Mix the breadcrumbs, parsley, olive oil, and salt in a bowl.
3. Place the cod fillets on a baking tray.
4. Press the breadcrumb mixture onto the top of each fillet.
5. Bake for 12 minutes until the fish is cooked through.

Figures are per serving and come from 5 USDA FoodData Central entries; cooking will shift them slightly.

Breakfast · British

Cod and Potato Hash

A pan-fried mixture of flaked cod, boiled potatoes, and onions.

30 min · serves 2

299kcal

27gprotein

11gfat

24gcarbs

Ingredients

• Cod fillet 250 g
• Potatoes 300 g
• Onion 100 g
• Vegetable oil 20 g
• Table salt 3 g
• Black pepper 1 g

Method

1. Boil the potatoes in water for 10 minutes.
2. Drain the potatoes and cut them into 1-centimetre cubes.
3. Simmer the cod in water for 5 minutes, then flake it into pieces.
4. Fry the onion in vegetable oil for 5 minutes.
5. Add the potatoes, cod, salt, and black pepper to the pan.
6. Fry the mixture for 8 minutes until a brown crust forms.

Per serving, from 6 USDA FoodData Central records. Cooking changes weight and some nutrients; treat these as close rather than exact.

Calorie Counter Team, food critic

Cod as part of a meal

To see how cod adds up in a meal, here it is beside two ordinary companions, all three from USDA figures.

Cod or something else?

Per 100 g, each in the form its own page leads with; the second column says which.

What people ask about cod

How many calories does 3 oz of raw cod have?

Count 70 calories. The source is the USDA record “Fish, cod, Atlantic, raw” (FDC 171955), which lists 82 calories per 100 g.

Is there much protein in cod?

You get 15 g from 3 oz of raw cod, equal to 30 percent of the daily reference amount; 100 g holds 18 g.

Is cod higher in calories once it is prepared?

Yes, by a measurable amount: 85 g goes from 70 calories (raw) to 89 (canned), depending on preparation.

Does cod fit a calorie deficit?

It can fit any calorie target; no single food decides the outcome. What matters here is that 3 oz of raw cod costs 70 calories and returns 15 g of protein, so 87 percent of its energy is protein — a strong ratio for staying full on fewer calories.

How do you prepare salt cod before cooking?

You must soak the fish in cold water, keeping it in the fridge. Change the water several times. This draws out the preserving salt, leaving the flesh plump, firm, and ready for simmering.

Why does cod sometimes release white liquid when cooked?

This white fluid is albumin, a natural substance. It escapes when the fish cooks too quickly or for too long. Gentle heat and careful timing keep the moisture locked inside the flakes instead.

Sources

• Fish, cod, Atlantic, raw — USDA FoodData Central, FDC ID 171955
• Fish, cod, Atlantic, cooked, dry heat — USDA FoodData Central, FDC ID 171956
• Fish, cod, Atlantic, canned, solids and liquid — USDA FoodData Central, FDC ID 174189
• Fish, cod, Atlantic, dried and salted — USDA FoodData Central, FDC ID 174190
• Daily Values for nutrition labelling, 21 CFR 101.9