Calories in raw Atlantic cod.
82 kcal per 100 g.
Cod is about as lean as protein gets: under 1 g of fat per 100 g, so nearly every calorie is protein. A whole fillet is a large portion of protein for very few calories — the calories in a cod dish come from the batter or the butter.
Fish, cod, Atlantic, raw · SR Legacy (2018-04) · USDA FDC 171955
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 82 kcal | 82 kcal |
| Protein | 17.8 g | 17.8 g |
| Carbohydrates | 0 g | 0 g |
| Fat | 0.67 g | 0.67 g |
| Fibre | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Saturated fat | 0.13 g | 0.13 g |
| Sodium | 54 mg | 54 mg |
| Salt (calculated from sodium) | 0.14 g | 0.14 g |
| Vitamin A (RAE) | 12 ug | 12 ug |
| Vitamin D (D2 + D3) | 0.9 ug | 0.9 ug |
| Vitamin E (alpha-tocopherol) | 0.64 mg | 0.64 mg |
| Vitamin K (phylloquinone) | 0.1 ug | 0.1 ug |
| Vitamin C | 1 mg | 1 mg |
| Thiamin | 0.08 mg | 0.08 mg |
| Riboflavin | 0.07 mg | 0.07 mg |
| Niacin | 2.06 mg | 2.06 mg |
| Vitamin B6 | 0.25 mg | 0.25 mg |
| Folate, total | 7 ug | 7 ug |
| Vitamin B12 | 0.91 ug | 0.91 ug |
| Potassium | 413 mg | 413 mg |
| Calcium | 16 mg | 16 mg |
| Phosphorus | 203 mg | 203 mg |
| Magnesium | 32 mg | 32 mg |
| Iron | 0.38 mg | 0.38 mg |
| Zinc | 0.45 mg | 0.45 mg |
| Selenium | 33.1 ug | 33.1 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.03 mg | 0.03 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
At 82 kcal per 100 g with 0.7 g of fat, raw cod is the leanest thing on this site that is still a meal. Cooking takes it to 105 per 100 g purely by water loss — a fillet goes from 231 g to about 180 — and adds nothing, because there is no fat to render. Which is also why cod is almost never cooked plain: butter, batter and cream are what the number usually hides behind.
Logging this food
One raw fillet is 231 g and 189 kcal, with 41 g of protein — a whole fillet for fewer calories than a chocolate bar. A 3 oz portion is 85 g and 70 kcal. Weigh raw and use this row, or weigh the cooked fish and use the cooked one; the fillet loses about a fifth of its weight, so the two are not interchangeable by weight even though both say 189 kcal.
Swaps and alternatives
Nothing here is leaner. Raw tilapia is 96 kcal per 100 g, raw shrimp 85, raw yellowfin tuna 109. Against salmon the gap is wide: raw wild salmon is 142 and farmed 208. Cod is the fish to reach for when the calories matter most and the omega-3 fat matters least.