Cod is one of the most popular white fish worldwide, prized for its mild flavor, flaky texture, and impressive nutritional profile. Whether you're tracking macros, managing sodium intake, or simply curious about the nutrients in your dinner, this calculator gives you a detailed breakdown of calories, protein, fat, carbohydrates, and key micronutrients for any portion of cod.
Simply enter the amount of cod you plan to eat, choose your preferred unit (grams, ounces, or fillets), and select the cooking method that matches your meal. The calculator instantly adjusts for moisture loss and added fat, so you get realistic numbers for baked, grilled, fried, or raw cod. Perfect for meal prep, diet planning, and anyone following a high-protein or low-calorie eating plan.
Use the quick-fill buttons to load common serving sizes, then hit Calculate to see your complete nutrition snapshot. You can also copy the results to your clipboard for easy logging in your favorite food tracker.
🐟 Cod Nutrition Calculator
How to Use This Tool
Enter the amount of cod you plan to eat, choose the unit (grams, ounces, or fillets), and select the cooking method. The calculator uses standard USDA nutrition data for Atlantic cod and adjusts for moisture loss and added fat during cooking. For example, 150 g of raw cod becomes roughly 115 g when baked, but the calculator accounts for that automatically.
Use the quick-fill buttons to load common serving sizes like 100 g or 12 oz. After calculating, you'll see a full breakdown of calories, protein, fat, carbohydrates, sodium, potassium, and omega-3 fatty acids. You can copy the results to your clipboard for easy logging in your favorite food tracker.
Nutritional Profile of Cod
Cod is a lean, white fish that's exceptionally high in protein and low in fat. A 100 g serving of raw Atlantic cod provides about 82 calories, 17.8 g of protein, and less than 1 g of fat. It's also a good source of potassium (413 mg) and contains modest amounts of sodium (54 mg). Cod is naturally carbohydrate-free, making it a staple in low-carb and ketogenic diets.
Compared to fatty fish like salmon, cod has much lower omega-3 content, but it still contributes to your daily intake. The cooking method significantly changes the nutritional profile: pan-frying adds oil, increasing calories and fat, while baking or grilling keeps the fish lean.
How Cooking Affects Nutrition
When cod is cooked, it loses water, concentrating the nutrients. Baked or grilled cod has about 105 calories per 100 g, with 22.5 g of protein and 0.9 g of fat. Pan-fried cod, depending on the oil used, can jump to 165 calories and 8.5 g of fat per 100 g. The calculator uses these standard values, but actual numbers vary with the amount of oil absorbed.
For the most accurate tracking, weigh your cod after cooking, or use the raw weight and select the appropriate method. The calculator assumes no added breading or batter; if you're using a coating, add those calories separately.
Worked Examples
Example 1: You eat a 200 g baked cod fillet. The calculator shows 210 calories, 45 g protein, 1.8 g fat, 0 g carbs, 154 mg sodium, and 1004 mg potassium.
Example 2: You pan-fry 150 g of cod in olive oil. The result is 248 calories, 30 g protein, 12.8 g fat, and 0 g carbs. This is a significant increase from raw cod, highlighting the impact of cooking oil.
Tips for Accurate Tracking
- Weigh cod raw for the most consistent results, then select the cooking method.
- If you use a marinade or sauce, add those calories separately.
- For frozen cod, thaw and pat dry before weighing to remove excess water.
- Remember that cod is naturally low in sodium, but brined or pre-seasoned products can be much higher.
Frequently Asked Questions
Is cod good for weight loss?
Yes, cod is an excellent choice for weight loss because it's high in protein, low in calories, and virtually fat-free. Protein helps keep you full and supports muscle maintenance.
Can I eat cod on a low-carb diet?
Absolutely. Cod contains zero carbohydrates, making it perfect for keto, paleo, or any low-carb eating plan.
How much omega-3 is in cod?
Cod has about 0.2 g of omega-3 per 100 g, which is much lower than salmon (around 2 g). If you're seeking omega-3 benefits, consider fatty fish or supplements.
Is cod high in mercury?
Cod is considered a low-mercury fish, so it's safe to eat regularly, even for pregnant women, when consumed in moderation.
Reference Data
| Nutrient | Raw (per 100 g) | Baked (per 100 g) | Fried (per 100 g) |
|---|---|---|---|
| Calories | 82 kcal | 105 kcal | 165 kcal |
| Protein | 17.8 g | 22.5 g | 20.0 g |
| Fat | 0.7 g | 0.9 g | 8.5 g |
| Carbs | 0 g | 0 g | 0 g |
| Sodium | 54 mg | 77 mg | 80 mg |
| Potassium | 413 mg | 502 mg | 450 mg |
Data based on USDA FoodData Central values for Atlantic cod. Actual values may vary by species and preparation.