Nutrition facts · Fish and seafood
Calories in Salt cod
Salt cod has 290 calories per 100 g, and a 3 oz (85 g) portion has 247 calories. Almost all of those calories come from protein (62.8 g per 100 g), with only 2.4 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 | 290 kcal | 62.8 g | 0 g | 2.4 g |
| 3 oz | 85 g | 247 kcal | 53.4 g | 0 g | 2 g |
| 1 piece (5.5" x 1.5" x 0.5") | 80 g | 232 kcal | 50.3 g | 0 g | 1.9 g |
| 1 oz | 28.4 g | 82 kcal | 17.8 g | 0 g | 0.7 g |
Full nutrition (Per 100 g)
| Calories | 290 kcal |
|---|---|
| Protein | 62.8 g |
| Carbohydrates | 0 g |
| of which sugars | 0 g |
| Fiber | 0 g |
| Fat | 2.4 g |
| of which saturated | 0.5 g |
| Sodium | 7,027 mg |
What changes the calories
- These numbers are for dried, salted cod; soaking rehydrates the fish, so the same piece weighs more afterward and has fewer calories per gram.
- Soaking and rinsing removes much of the salt but does not remove the protein, so the calories of the whole piece stay roughly the same.
- Many salt cod dishes are cooked with generous olive oil, potatoes or cream, which add their own calories on top of the fish.
- Frying salt cod fritters adds the calories of the batter and the oil it absorbs.
Tips for logging it accurately
- Weigh the salt cod dry, before soaking, and log it as dried and salted so the weight matches these numbers.
- If you only weigh it after soaking or cooking, choose a soaked or cooked cod entry instead, since rehydrated fish weighs more than dry.
- Log oil, potatoes, cream and other ingredients separately, or snap a photo of your plate in BerryFit to capture the whole dish.
Log Salt cod in seconds
Snap a photo of your meal or search for Salt cod in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in salt cod?
Salt cod has 290 calories per 100 g. A 1 oz (28.4 g) piece has 82 calories, and a 3 oz (85 g) portion has 247 calories.
How much protein is in salt cod?
Salt cod has 62.8 g of protein per 100 g, and a 3 oz (85 g) portion has 53.4 g. Drying concentrates the protein, which is why it is so high by weight.
Does soaking salt cod change its calories?
Soaking adds water, so the fish weighs more and has fewer calories per gram, but the piece as a whole keeps about the same calories. That is why weighing it dry gives the most accurate log.
Is salt cod high in fat or carbs?
No. Salt cod has 2.4 g of fat and 0 g of carbs per 100 g, so nearly all its calories come from protein.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Fish, cod, Atlantic, dried and salted, FDC ID 174190); 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.
