Cod Calories: Complete Guide to Cod Calories, Nutrition Facts & Health Benefits

February 26, 2026

If you're tracking calories, building muscle, or trying to lose weight, understanding cod calories can help you make smarter food choices. Cod is one of the most popular white fish in the world, known for its mild flavor, lean protein content, and low fat profile.

In this comprehensive guide, we’ll break down cod calories per 100g, per serving, by cooking method, and compared to other fish, along with full nutrition facts and weight-loss insights.

How Many Cod Calories Are in 100g, 3 oz, 4 oz, and 1 Fillet?

The exact number of calories in cod depends on portion size and preparation, but raw cod is naturally low in calories.

Cod Calories Per 100g

Raw cod (Atlantic cod): ~82 calories
Raw cod (Pacific cod): ~75–80 calories

This makes cod one of the lowest calorie fish options available.

Cod Calories Per 3 oz (85g)

~70 calories

Cod Calories Per 4 oz (113g)

~90–95 calories

Cod Calories Per 6 oz (170g)

~140 calories

Cod Calories in One Fillet

A typical cod fillet (about 150–180g) contains:

~120–150 calories

Because cod is a lean white fish, most of its calories come from protein rather than fat.

Cod Calories by Cooking Method

Cooking method significantly impacts total calories.

Raw Cod Calories

100g raw cod: ~80 calories
Very low fat (less than 1g)
Zero carbohydrates

Raw cod calories stay relatively stable unless fat is added during cooking.

Baked Cod Calories

Oven baked cod (no oil): ~90 calories per 4 oz
Baked cod with olive oil: 120–150 calories per 4 oz (depending on oil amount)

Baking is one of the best methods for keeping cod calories low.

Grilled Cod Calories

Grilled cod (no oil): ~90–100 calories per 4 oz
Slightly higher if brushed with butter or oil

Grilled cod is popular in high-protein, low-fat meal plans.

Fried Cod Calories

This is where cod calories increase significantly:

Pan-fried cod: 180–220 calories per 4 oz
Deep fried cod: 250–350+ calories per serving
Beer battered cod (fish and chips): 400–600 calories per piece

Frying adds oil and batter, dramatically increasing fat and total calories.

Air Fryer Cod Calories

~100–120 calories per 4 oz (lightly coated)

Air frying is a lower-calorie alternative to deep frying.

Cod Nutrition Facts (Per 100g)

Beyond cod calories, here’s a breakdown of its nutrition profile:

Calories: ~82
Protein: 18–19g
Fat: <1g
Carbohydrates: 0g
Cholesterol: ~40mg
Sodium: ~50mg

Cod is a high protein, low fat fish that fits into almost any healthy diet.

Cod Calories and Macronutrients Breakdown

Protein in Cod

Cod is rich in lean protein.

~18g protein per 100g
About 70–75% of cod calories come from protein

This makes cod ideal for:

High-protein diets
Bodybuilding meal plans
Fat loss programs

Fat in Cod

Less than 1g of fat per 100g
Very low saturated fat

Compared to fatty fish like salmon, cod has far fewer fat calories.

Carbohydrates in Cod

0g carbs
Naturally keto-friendly

Cod is perfect for low carb and keto diets.

Cod Calories vs Other Fish Calories

Here’s how cod compares to other popular seafood options.

Cod vs Salmon Calories

Cod (100g): ~82 calories
Salmon (100g): ~200+ calories

Salmon has more omega-3s but significantly more fat and calories.

Cod vs Tilapia Calories

Cod: ~82 calories
Tilapia: ~96 calories

Both are lean fish, but cod is slightly lower in calories.

Cod vs Tuna Calories

Cod: ~82 calories
Tuna (fresh): ~130 calories

Tuna is higher in protein but also higher in calories.

Cod vs Haddock Calories

Very similar
Both around 75–90 calories per 100g

These are comparable lean white fish options.

Is Cod Low in Calories?

Yes, cod is considered a low calorie fish and one of the best lean protein sources available.

Compared to:

Chicken breast (165 calories per 100g)
Lean beef (200+ calories per 100g)

Cod delivers high protein with roughly half the calories.

Cod Calories for Weight Loss

Cod is excellent for weight management because:

High protein increases satiety
Very low fat content
Zero carbohydrates
Low calorie density

Is Cod Good for Weight Loss?

Absolutely. Cod supports:

Calorie deficit diets
High-protein fat loss plans
Low carb meal prep
Clean eating programs

The best low-calorie cooking methods include:

Steaming
Baking without oil
Grilling
Poaching

Avoid deep frying if you’re tracking cod calories for fat loss.

Atlantic Cod Calories vs Pacific Cod Calories

The two main commercial species are:

Atlantic cod
Pacific cod

Both have nearly identical calorie profiles:

75–85 calories per 100g
Similar protein content
Extremely low fat

The differences are minimal nutritionally.

Cod Liver Calories vs Cod Fillet Calories

Cod liver is much higher in calories due to fat content.

Cod liver (100g): 400–600+ calories
Cod fillet (100g): ~82 calories

Cod liver oil is calorie-dense but rich in omega-3 fatty acids and vitamin D.

Cod Calories in Popular Dishes

Cod Fish Tacos Calories

250–400 calories per taco (depending on sauce)

Cod Fish Sandwich Calories

450–700 calories

Cod Fish Sticks Calories

200–300 calories per serving

Fish and Chips Cod Calories

600–1,200 calories per plate

Preparation dramatically impacts total calories.

Cod Calories Per Ounce, Gram & Pound

For easy tracking:

1 gram cod: ~0.8 calories
1 ounce cod: ~23 calories
1 pound cod: ~370 calories

This makes cod easy to portion in macro-based meal plans.

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Is Cod Healthier Than Other Fish?

Cod is healthier if you prioritize:

Low calories
Lean protein
Low fat
Mild taste
Easy digestion

However, fatty fish like salmon offer more omega-3s.

The healthiest choice depends on your dietary goals.

FAQs About Cod Calories

How many calories are in 4 oz of cod?

Approximately 90–95 calories if cooked without added fat.

Is cod lower in calories than salmon?

Yes. Cod has less than half the calories of salmon per 100g.

How many calories are in fried cod?

Between 250 and 350+ calories per serving, depending on batter and oil.

Is cod high in protein?

Yes. About 18–19g protein per 100g.

Does cod have carbs?

No. Cod contains zero carbohydrates.

Conclusion

When evaluating cod calories, it’s clear why this fish is a staple in healthy eating plans. With:

~80 calories per 100g
High protein content
Very low fat
Zero carbs

Cod is one of the best low calorie seafood options available.

Whether you’re following a high protein diet, keto plan, calorie deficit, or clean eating lifestyle, cod provides exceptional nutritional value without excess calories.

If your goal is fat loss, muscle retention, or simply healthier eating, baked or grilled cod is one of the smartest protein choices you can add to your meal plan.