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Cod Nutrition Facts: Is Cod Good for You?
Cooked Atlantic cod is a very lean fish, providing a significant amount of protein with very little fat. A 100-gram serving is high in protein, selenium, and vitamin B12, while containing no carbohydrates or sugar. It is also low in calories, saturated fat, and sodium. Whether it fits into a healthy diet depends on the portion size, cooking method, and what other foods are eaten with it.
Per 100 g · Fish, cod, Atlantic, cooked, dry heat
What stands out in cod
- High in protein. Cooked Atlantic cod provides 22.8 grams of protein per 100-gram serving. This amount supplies 46% of the Daily Value for protein.
- Source of key minerals. Cod is high in selenium, with 68% of the Daily Value per 100 grams. It is also a good source of magnesium (10% DV) and phosphorus (11% DV).
- High in vitamin B12. A 100-gram portion of cooked cod contains 1.1 micrograms of vitamin B12, which is 44% of the Daily Value. It’s also a good source of niacin, vitamin B6, and choline.
- Very low in fat. This fish is very lean, with less than 1 gram of total fat per 100 grams. This includes just 0.17 grams of saturated fat, which is 1% of the Daily Value.
What to keep in mind
- Cod is naturally low in sodium, with 78 mg per 100 grams. Preparation methods like breading, frying, or adding salty sauces will increase the sodium and fat content.
- A 100-gram serving contains 55 mg of cholesterol, which is 18% of the Daily Value.
Cod nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 105 kcal | – |
| Protein | 22.8 g | 46% |
| Total fat | 0.86 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Monounsaturated fat | 0.12 g | – |
| Polyunsaturated fat | 0.29 g | – |
| Cholesterol | 55 mg | 18% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 75.9 g | – |
| Sodium | 78 mg | 3% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 244 mg | 5% |
| Calcium | 14 mg | 1% |
| Iron | 0.49 mg | 3% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 138 mg | 11% |
| Zinc | 0.58 mg | 5% |
| Copper | 0.04 mg | 4% |
| Manganese | 0.02 mg | 1% |
| Selenium | 37.6 mcg | 68% |
| Vitamin A (RAE) | 14 mcg | 2% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 1.2 mcg | 6% |
| Vitamin E | 0.81 mg | 5% |
| Vitamin K | 0.1 mcg | 0% |
| Thiamin (B1) | 0.09 mg | 7% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 2.5 mg | 16% |
| Vitamin B6 | 0.28 mg | 17% |
| Folate (DFE) | 8 mcg | 2% |
| Vitamin B12 | 1.1 mcg | 44% |
| Choline | 83.7 mg | 15% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Cod by portion
The nutrition data changes with portion size. A 3-ounce (85 g) serving of cooked cod has 89 calories, about 19 grams of protein, and less than 1 gram of fat. A larger portion, such as one 180-gram fillet, contains 189 calories, 41 grams of protein, and 1.5 grams of fat. Both of these portion sizes contain zero carbohydrates, fiber, or sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 3 oz | 85 g | 89 | 19.4 g | 0 g | 0 g | 0.7 g |
| 1 fillet | 180 g | 189 | 41 g | 0 g | 0 g | 1.5 g |
How cod compares with other fish and seafood
Compared to 11 other types of fish and seafood, cooked cod falls in the middle of the range for calories, protein, and fat content. It ranks higher for its magnesium content (2nd out of 11). Per 100 grams, its nutrition profile is similar to other lean seafood like lobster, which has the same amount of fat (about 1 gram), and canned tuna, which has slightly less protein (19.4 grams). Shrimp is also comparable in calories and protein. Unlike cod, scallops contain about 5 grams of carbohydrates per serving.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Cod | 105 | 22.8 g | 0 g | 0 g | 0.86 g |
| Shrimp | 99 | 24 g | 0.2 g | n/a g | 0.28 g |
| Scallops | 111 | 20.5 g | 5.4 g | 0 g | 0.84 g |
| Lobster | 89 | 19 g | 0 g | 0 g | 0.86 g |
| Canned Tuna | 86 | 19.4 g | 0 g | 0 g | 0.96 g |
Quick answers
How many calories are in a cod fillet?
A single cooked fillet weighing 180 grams has 189 calories. A smaller 3-ounce (85 g) serving has 89 calories.
How much protein is in cod?
A 180-gram cooked cod fillet provides 41 grams of protein. A 3-ounce serving contains 19.4 grams of protein.
Does cod have carbs or sugar?
No, cooked Atlantic cod contains 0 grams of carbohydrates, 0 grams of dietary fiber, and 0 grams of total sugars.
When to talk to a doctor or dietitian
- Cod contains fish, one of the major food allergens in the US. If you have a known or suspected fish allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- If you are pregnant, breastfeeding or feeding young children, the FDA and EPA publish advice on which fish to choose and how often.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how cod fits your situation.
Last updated October 21, 2026