Calories in cooked Atlantic cod.
105 kcal per 100 g.
Fish, cod, Atlantic, cooked, dry heat · SR Legacy (2018-04) · USDA FDC 171956
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 105 kcal | 105 kcal |
| Protein | 22.8 g | 22.8 g |
| Carbohydrates | 0 g | 0 g |
| Fat | 0.86 g | 0.86 g |
| Fibre | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Saturated fat | 0.17 g | 0.17 g |
| Sodium | 78 mg | 78 mg |
| Salt (calculated from sodium) | 0.2 g | 0.2 g |
| Vitamin A (RAE) | 14 ug | 14 ug |
| Vitamin D (D2 + D3) | 1.2 ug | 1.2 ug |
| Vitamin E (alpha-tocopherol) | 0.81 mg | 0.81 mg |
| Vitamin K (phylloquinone) | 0.1 ug | 0.1 ug |
| Vitamin C | 1 mg | 1 mg |
| Thiamin | 0.09 mg | 0.09 mg |
| Riboflavin | 0.08 mg | 0.08 mg |
| Niacin | 2.51 mg | 2.51 mg |
| Vitamin B6 | 0.28 mg | 0.28 mg |
| Folate, total | 8 ug | 8 ug |
| Vitamin B12 | 1.05 ug | 1.05 ug |
| Potassium | 244 mg | 244 mg |
| Calcium | 14 mg | 14 mg |
| Phosphorus | 138 mg | 138 mg |
| Magnesium | 42 mg | 42 mg |
| Iron | 0.49 mg | 0.49 mg |
| Zinc | 0.58 mg | 0.58 mg |
| Selenium | 37.6 ug | 37.6 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.04 mg | 0.04 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
105 kcal per 100 g cooked against 82 raw: a 28% rise from water alone, since there is virtually no fat in cod to render out. The fillet shrinks from 231 g to 180 while carrying the same 189 kcal, which is the clearest example on the site of a cooked figure rising without anything being added.
Logging this food
A cooked fillet is 180 g and 189 kcal; a 3 oz portion is 85 g and 89. Batter changes this completely and belongs on its own line — deep-fried cod is mostly the batter and the oil it absorbed, and no cod row can tell you how much. The same is true of a cream or butter sauce, which will usually outweigh the fish.
Swaps and alternatives
Cooked shrimp is 99 kcal per 100 g and cooked wild salmon 182. Against meat, cooked cod at 22.8 g of protein for 105 kcal gives 21.7 g per 100 kcal — better than any meat row on this site, including 95% lean beef. If a meal needs protein and nothing else, this is the row.