Nutrition facts · Fish and seafood
Calories in Cod (cooked)
Cooked cod has 105 calories per 100 g, and a 180 g fillet has about 189 calories. Almost all of those calories come from protein: 100 g provides 22.8 g of protein, 0.9 g of fat and no carbs.
Calories come from: Carbs 0% · Fat 8% · Protein 92%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 105 kcal | 22.8 g | 0 g | 0.9 g |
| 1 fillet | 180 g | 189 kcal | 41.1 g | 0 g | 1.5 g |
| 3 oz | 85 g | 89 kcal | 19.4 g | 0 g | 0.7 g |
Full nutrition (Per 100 g)
| Calories | 105 kcal |
|---|---|
| Protein | 22.8 g |
| Carbohydrates | 0 g |
| of which sugars | 0 g |
| Fiber | 0 g |
| Fat | 0.9 g |
| of which saturated | 0.2 g |
| Sodium | 78 mg |
What changes the calories
- Raw cod weighs more than cooked cod because it loses water during cooking, so the same piece has fewer calories per gram raw than cooked.
- Pan-frying or cooking with butter or oil adds the calories of whatever fat the fish absorbs or is served with.
- Breading, batter and frying add carbs and fat, so battered or fried cod is much higher in calories than plain baked cod.
- Sauces, marinades and toppings such as tartar sauce or butter can add more calories than the fish itself.
Tips for logging it accurately
- Weigh the cod after cooking and log it as cooked; if you weigh it raw, choose a raw cod entry instead.
- Log any oil, butter, breading or sauce as separate items so the extra calories are counted.
- Snap a photo of your plate in BerryFit to log the cod and sides quickly, then adjust the portion weight if needed.
Log Cod (cooked) in seconds
Snap a photo of your meal or search for Cod (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cod fillet?
A 180 g cooked cod fillet has about 189 calories, with 41.1 g of protein and 1.5 g of fat. Fillets vary in size, so weighing yours gives the most accurate number.
How much protein is in cod?
Cooked cod has 22.8 g of protein per 100 g. A 3 oz (85 g) serving has 19.4 g of protein and 89 calories.
Does cod have carbs?
No. Plain cooked cod has 0 g of carbs, fiber and sugar; any carbs would come from breading, batter or sauces.
Is cod lower in calories than other seafood?
Cod is similar to other lean seafood: it has 105 calories per 100 g, compared with 99 for cooked shrimp, 111 for cooked scallops and 116 for smoked haddock.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Fish, cod, Atlantic, cooked, dry heat, FDC ID 171956); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
