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Cod Calories and nutrition facts · Fish

177 kcal per fillet (231 g)
Carbs
0 g
Fibre
0 g
Sugars
0 g
Protein
39.8 g
Fat
1.7 g
77 kcal per 100 g
Carbs
0 g
Fibre
0 g
Sugars
0 g
Protein
17.3 g
Fat
0.76 g

Where the calories come from

Protein 91% Carbs 0% Fat 9%

Cod has 177 kcal per fillet (231 g), with 0 g carbs, 0 g fibre, 39.8 g protein and 1.7 g fat. 100 g has 77 kcal.

Share of your daily needs in one fillet

How much is too much

About 571 g of cod a day reaches the EU safe upper level for iodine: 600 µg, the most an adult can have every day without risk of harm. That's 2.5 × fillet (231 g).

Diet tags

Egg free Gluten free Lactose free Milk free Low gluten No added salt Soy free Sugar free Unsweetened

Last updated October 26, 2026 · Where the data comes from

Get to know cod in Nutriely

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Other forms of cod

How it compares with other fish

Per 100 g, against the 63 fish in our catalog.

  • Calories 77 kcal · typical 133 kcal

    Fewer calories than 94% of fish.

  • Vitamin D 7 µg · typical 8 µg
  • Vitamin B12 1 µg · typical 2 µg
  • Protein 17.3 g · typical 19 g

    Less protein than 76% of fish.

  • Saturated fat 0.12 g · typical 1.3 g

    Less saturated fat than 94% of fish.

  • Fat 0.76 g · typical 6.4 g

    Less fat than 92% of fish.

The bar shows this food; the line marks the typical (median) value of the category.

Learn about cod

What are the health benefits of cod?

Cod is a great source of lean protein, which is essential for building and repairing muscles. It is also rich in omega-3 fatty acids, which are known to support heart health, reduce inflammation, and improve brain function. Additionally, cod is low in calories and fat, making it a healthy option for those looking to maintain a balanced diet.

Are there any health risks associated with consuming cod?

Cod is generally a low-mercury fish, making it a safe and healthy option for most people. However, individuals with fish allergies should avoid cod. Additionally, excessive consumption of cod or any fish can potentially lead to an unhealthy build-up of mercury in the body, so it's important to consume it in moderation.

Nutrients in cod

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Cod in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely BLS Fineli USDA
Energy (kcal) 77 80 77 82
Protein (g) 17 18 17 18
Fat (g) 0.76 0.84 0.76 0.67
Carbohydrates (g) 0 0 0 0
Sugars (g) 0 0 0 0
Fibre (g) 0 0 0 0

Compare every nutrient across databases

Switch between Nutriely, BLS, Fineli and USDA for all the vitamins, minerals and amino acids of cod in the Nutriely app.

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BLS: “Cod raw” · Fineli: “Cod” · USDA: “Fish, cod, Atlantic, raw”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

Similar fish

Closest in calories first.

Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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