Cod is a lean, versatile white fish that fits easily into a balanced diet, but its iron content is often overlooked. This calculator helps you estimate the iron you get from cod based on the amount you eat and how it's prepared. Whether you're tracking micronutrients for athletic performance, managing anemia, or simply curious about your daily intake, this tool gives you a quick, accurate estimate.
Simply enter the weight of your cod portion, choose the preparation method (raw, baked, or grilled), and select your preferred unit (grams or ounces). The calculator uses USDA FoodData Central values to compute iron in milligrams, and also shows the percentage of your Daily Value (DV) based on a standard 18 mg reference. You'll also see a breakdown of how the estimate was derived, so you can trust the numbers.
Perfect for dietitians, fitness enthusiasts, and anyone building a nutrient-dense meal plan. Use it alongside other nutrition tools to get a complete picture of your daily micronutrient intake.
🐟 Cod Iron Calculator
📊 Calculation breakdown
Enter a valid amount to see the steps.
How to Use This Tool
Using the Cod Iron Calculator is straightforward. Start by entering the amount of cod you plan to eat — either in grams or ounces. If you're working from a recipe, check the package label or use a kitchen scale for accuracy. Next, select the preparation method: raw, baked, or grilled. The calculator adjusts the iron value based on moisture loss during cooking, which concentrates nutrients. Finally, click "Calculate Iron" to see your estimated iron intake in milligrams and the percentage of the Daily Value (18 mg for adults).
For quick reference, the preset buttons (100 g, 150 g, 4 oz, 6 oz) fill in common portion sizes. You can also use the reset button to clear all fields and start over. The breakdown section shows the exact math, so you can verify the result or adapt it to your own serving size.
How It Works
The calculator uses iron values from the USDA FoodData Central database for Atlantic cod. Raw cod contains approximately 0.38 mg of iron per 100 grams. When cod is baked or grilled, water evaporates, so the same weight of cooked fish contains more iron per gram — about 0.47 mg per 100 g for baked and 0.45 mg per 100 g for grilled. These values are averages and can vary slightly by fish size, season, and exact cooking method.
The formula is simple: Iron (mg) = (weight in grams ÷ 100) × iron per 100 g. For example, a 150 g raw fillet gives (150 ÷ 100) × 0.38 = 0.57 mg. If you bake that same fillet, the cooked weight might drop to about 120 g, but the iron per 100 g rises to 0.47, so the total iron becomes (120 ÷ 100) × 0.47 = 0.56 mg — nearly the same, because the absolute amount of iron doesn't change, only its concentration.
The Daily Value percentage is based on the FDA's reference of 18 mg for adults and children over 4 years. This helps you gauge how much of your daily iron need a serving of cod covers. Keep in mind that iron needs vary by age, sex, and life stage — for example, pregnant women need 27 mg per day.
Worked Examples
Example 1: Raw cod fillet — You eat a 200 g raw cod fillet. Iron = (200 ÷ 100) × 0.38 = 0.76 mg. That's about 4.2% of the Daily Value.
Example 2: Baked cod — You bake a 180 g portion. Iron = (180 ÷ 100) × 0.47 = 0.85 mg, or 4.7% DV.
Example 3: Grilled cod in ounces — You have a 6 oz grilled fillet. First convert to grams: 6 × 28.35 = 170.1 g. Iron = (170.1 ÷ 100) × 0.45 = 0.77 mg, or 4.3% DV.
Tips & Best Practices
- Weigh cod raw before cooking for the most accurate raw values. If you weigh after cooking, use the cooked values (baked or grilled) to avoid overestimating.
- Pair cod with vitamin C-rich foods like lemon juice, tomatoes, or bell peppers to enhance iron absorption.
- Cod is a lean protein source, so it's a great choice for low-fat diets, but it's not a high-iron food. Combine it with legumes, spinach, or fortified cereals to meet your daily iron needs.
- If you're tracking iron for anemia, consult a healthcare professional — this calculator is an estimate, not medical advice.
Factors Affecting Accuracy
The iron content of cod can vary due to several factors. Wild-caught vs. farmed fish may have slightly different mineral profiles. The exact cooking method (broiling, poaching, frying) will change moisture loss and thus the per-gram iron concentration. Also, the USDA values are averages from multiple samples, so individual fillets may differ. For the most precise tracking, use nutrition labels when available, and remember that this tool provides a reasonable estimate, not a laboratory analysis.
Frequently Asked Questions
Is cod a good source of iron?
Cod is not considered a high-iron food. A typical 150 g serving provides less than 1 mg of iron, which is only about 4-5% of the Daily Value. For comparison, a serving of beef or lentils provides much more. However, cod is an excellent source of protein, vitamin B12, and selenium, making it a healthy addition to a varied diet.
Does cooking affect iron content?
Cooking doesn't destroy iron, but it changes the concentration per gram because water is lost. That's why cooked cod has a higher iron value per 100 g than raw cod. The total iron in the fillet remains essentially the same, just more concentrated.
Can I use this calculator for other fish?
No, this calculator is specific to cod. Other fish like tuna, salmon, or haddock have different iron contents. You can find similar tools for other foods on this site, or use the USDA database directly.
What is the Daily Value for iron?
The FDA sets the Daily Value for iron at 18 mg for adults and children over 4 years. This is used on Nutrition Facts labels. Your personal needs may be higher or lower depending on age, sex, and health conditions.
Additional Resources
For more detailed nutrition data, visit the USDA FoodData Central database. You can also check the NIH Iron Fact Sheet for comprehensive information on iron needs and sources. If you're planning a balanced diet, explore other nutrition calculators on this site, such as the Cod Nutrition Calculator for a full macronutrient breakdown.