Calories in Cod: Nutritional facts for Cod Types

A 100g (3.53oz) serving of baked cod contains 105 calories. A 100g (3.53oz) serving of fried cod contains 291 calories. A 100g (3.53oz) cooked cod fillet contains 105 calories. A 100g (3.53oz) serving of raw cod contains 82 calories.

One kilogram (2.2lbs) of baked cod contains 1,050 calories. One kilogram of fried cod contains 2,910 calories. One kilogram of a cooked cod fillet contains 1,050 calories. One kilogram of raw cod contains 820 calories.

The calorie content of one whole cod is not a standard measurement due to size variation. One baked cod fillet weighing 170g (6oz) contains 179 calories. One fried cod fillet weighing 170g (6oz) contains 495 calories. One raw cod fillet weighing 170g (6oz) contains 139 calories.

One pound (453.6g) of baked cod contains 476 calories. The cholesterol in a pound of cod that is baked is 286mg. One pound of fried cod contains 1,320 calories. One pound of a cooked cod fillet contains 476 calories. One pound of raw cod contains 372 calories.

The cod calories per ounce for a baked portion is 30. One ounce (28.35g) of fried cod contains 83 calories. One ounce of a cooked cod fillet contains 30 calories. One ounce of raw cod contains 23 calories.

The consumption of cod provides several health advantages, which are detailed below:

• Promotes Heart Health: Cod is low in fat and a source of omega-3 fatty acids, which are known to support cardiovascular health. These fatty acids can help lower blood pressure and reduce triglycerides. Including lean fish like cod in the diet is associated with a reduced risk of heart disease (Mozaffarian, D., & Rimm, E. B., 2006, Fish intake, contaminants, and human health: evaluating the risks and the benefits).
• Excellent Source of Lean Protein: One of the main cod fish benefits is its high content of quality protein with minimal fat. This makes cod an excellent food for building and repairing tissues, supporting muscle mass, and promoting satiety, which aids in appetite control and weight management (Westerterp-Plantenga, M. S., 2003, The role of protein in weight management).
• Supports Brain and Nervous System Function: Cod is a very good source of vitamin B12 and also provides vitamin B6 and niacin. These B vitamins are essential for many neurological processes, including the synthesis of neurotransmitters and the maintenance of healthy nerve cells (Kennedy, D. O., 2016, B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review).
• Essential for Thyroid Health and Cellular Protection: Cod provides a high concentration of selenium and a good amount of iodine. Selenium is a powerful antioxidant that protects cells from damage, while both selenium and iodine are critical for the production of thyroid hormones, which regulate metabolism throughout the body (Zimmermann, M. B., & Köhrle, J., 2002, The impact of iron and selenium deficiencies on iodine and thyroid metabolism: biochemistry and relevance to public health).

Cod is a healthy fish, but there are a few considerations regarding its consumption, including:

• Sustainability and Overfishing: Atlantic cod populations, in particular, have been subject to severe overfishing, leading to stock collapse in some regions. Choosing cod from well-managed fisheries is crucial for ocean health. An alternative is to select Pacific cod or cod certified by the Marine Stewardship Council (MSC). A daily suggested amount is not specified, but choosing sustainable sources is recommended (Pauly, D., et al., 2002, Towards sustainability in world fisheries).
• Parasites: Like many wild fish, raw cod can contain parasites, such as cod worm. While these parasites are killed by proper cooking or freezing, they can pose a health risk if the fish is consumed raw or undercooked, as in some ceviche preparations. An alternative for raw dishes is to use sushi-grade fish that has been properly frozen to kill parasites. The suggested practice is to cook cod to an internal temperature of 145°F (63°C) (Hotez, P. J., & O'Brien, E., 2003, Anisakiasis and other fish-borne parasitic zoonoses).
• Sodium Content in Processed Forms: While fresh cod is low in sodium, processed forms like salted cod (bacalhau) are extremely high in sodium. High sodium intake is linked to elevated blood pressure. An alternative is to use fresh or frozen cod. For salted cod, a suggested practice is to soak the fish in water for an extended period, changing the water multiple times to remove excess salt before cooking (He, F. J., & MacGregor, G. A., 2009, A comprehensive review on salt and health and current experience of worldwide salt reduction programmes).

Yes, cod is good for consumption because this type of fish is a nutrient-dense food that provides high-quality lean protein and essential vitamins and minerals. For heart health, cod is low in saturated fat and provides omega-3 fatty acids, which help maintain healthy blood vessels and can lower the risk of cardiovascular disease. For brain health, cod is an excellent source of vitamin B12, which is critical for nerve function and preventing cognitive decline. For metabolic health, the high protein content helps regulate blood sugar and manage weight by promoting satiety, while the iodine and selenium content supports proper thyroid function, which governs the body's metabolic rate. Studies show that lean fish consumption is associated with a lower risk of metabolic syndrome (Ramel, A., et al., 2010, Beneficial effects of a high-protein, low-glycemic-load diet in overweight and obese subjects). The high concentration of B vitamins in cod is vital for converting food into energy efficiently (Depeint, F., et al., 2006, Mitochondrial function and toxicity: role of B vitamins). Furthermore, the protein quality in fish like cod is superior for muscle protein synthesis compared to some other protein sources (Burd, N. A., et al., 2015, Food-First Approach to Enhance the Regulation of Post-exercise Muscle Protein Synthesis and Remodeling).

The calorie content does not change among the main types of cod. Atlantic Cod, Pacific Cod, and Greenland Cod all contain 105 calories per 100g cooked serving. This uniformity is because all three species belong to the same genus (Gadus) and possess a very similar, extremely lean nutritional composition. The low calorie count is a direct result of the minimal fat content in the flesh of these fish. Therefore, there is no highest or lowest calorie type among the true cod species.

Cod is a better choice than many other fish for a weight loss diet because of its exceptionally low calorie and fat content combined with a high protein concentration. This combination is ideal for promoting weight loss. The high protein content of cod enhances satiety, helping to reduce hunger and overall calorie intake throughout the day. Compared to fatty fish like salmon or mackerel, cod provides a similar amount of protein for far fewer calories, allowing for larger, more filling portions within a calorie-controlled diet. For example, a 100g serving of baked cod has 105 calories, while a 100g serving of baked salmon has over 200 calories. This makes cod a more calorie-efficient source of protein. A study showed that a meal with cod resulted in a lower subsequent energy intake compared to a meal with beef, indicating greater satiety (Borzoei, S., et al., 2016, Comparison of the effects of cod and beef on postprandial satiety and energy intake in healthy, lean women). Research confirms that protein is the most satiating macronutrient, making high-protein, low-fat foods like cod optimal for weight management (Paddon-Jones, D., et al., 2008, Protein, weight management, and satiety). Another study found that consumption of lean fish as part of a calorie-restricted diet resulted in greater weight loss compared to a diet without fish (Thorsdottir, I., et al., 2007, Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content).

The answer depends on an individual's specific dietary goals. The primary cod macros are protein and a very small amount of fat, with zero carbohydrates. Salmon's macros also consist of protein and fat, but the fat content is much higher. A 100g serving of baked cod has 22.8g of protein and less than 1g of fat. A 100g serving of baked salmon has 25.4g of protein and about 13g of fat. For the goal of maximizing lean protein intake with minimal calories and fat, cod is the healthier choice. For the goal of increasing intake of beneficial omega-3 fatty acids, salmon is healthier. Salmon contains over 2,000mg of omega-3s per 100g serving, while cod contains about 200mg. Therefore, the question of "is cod healthier than salmon" is answered by the dietary objective. Cod is superior for low-fat, low-calorie diets, while salmon is superior for obtaining high levels of heart-healthy and brain-boosting omega-3s. 

A study comparing the effects of lean and fatty fish found that both provided health benefits, but the fatty fish had a more pronounced effect on blood lipids due to the omega-3s (Seierstad, S. L., et al., 2005, Dietary intake of cod and salmon. A comparison of the effects on lipid and lipoprotein metabolism in male subjects). Research also highlights that while lean fish is excellent for protein, fatty fish is a primary source of the long-chain omega-3s EPA and DHA, which have unique health benefits (Kris-Etherton, P. M., et al., 2002, Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease). Another study reinforces that the choice between lean and fatty fish should be based on the specific nutritional needs one is trying to meet (Oehlenschläger, J., 2014, Seafood: nutritional benefits and risk aspects).

The best cooking methods to preserve the omega-3 fatty acids in cod are those that use low temperatures and short cooking times. Baking, broiling, steaming, and microwaving are superior choices for retaining these delicate fats. These methods cook the fish gently without exposing it to the extreme, prolonged heat that causes omega-3s to oxidize and degrade. Baking at a moderate temperature, for example, around 400°F (200°C) for a short period, effectively cooks the fish while minimizing nutrient loss. This technique works because it avoids the harsh, direct heat of frying or grilling, which can accelerate the chemical breakdown of polyunsaturated fats. 

A study found that baking and microwaving resulted in the lowest loss of omega-3 fatty acids in fish compared to frying (García-Arias, M.T., et al., 2003, Cooking-freezing-reheating (CFR) of sardine (Sardina pilchardus) fillets. Effect of different cooking and reheating methods on the proximate and fatty acid compositions). Another study confirmed that steaming is a gentle method that helps retain a high percentage of omega-3s (Stephen, N. M., & Jeyasekaran, G., 2011, Effect of different cooking methods on the proximate and mineral composition of fish). Research also shows that cooking time is a critical factor, with shorter cooking times preserving more of these beneficial fats (Larsen, D., et al., 2010, The effect of cooking on the chemical composition of fish).

Yes, cod has a standard serving amount recommended by major health and dietary organizations. The Dietary Guidelines for Americans and the American Heart Association recommend that adults consume at least two servings of fish per week, with one serving being defined as 3.5 to 4 ounces (100g to 113g) of cooked fish. For a low-mercury fish like cod, a person can safely consume two to three servings per week. The minimum quantity for adults to meet the weekly recommendation would be two 4-ounce servings, totaling 8 ounces (227g). 

There is no defined maximum quantity for a low-mercury fish like cod for the general population, but consumption should be part of a balanced diet. For vulnerable groups like pregnant women, the FDA advises limiting overall fish intake to 12 ounces per week from the "Best Choices" list, which includes cod (U.S. Department of Health and Human Services and U.S. Department of Agriculture, 2020, Dietary Guidelines for Americans, 2020-2025). The American Heart Association specifically recommends two servings of fish, particularly fatty fish, per week to support heart health (Rimm, E. B., et al., 2018, Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association). Research supports this serving size as effective for achieving health benefits without posing risks from environmental contaminants (Mozaffarian, D., & Rimm, E. B., 2006, Fish intake, contaminants, and human health: evaluating the risks and the benefits).

The origin of cod as a transformative food source is rooted in the cold waters of the North Atlantic. For over a thousand years, cod has been a cornerstone of life and commerce for civilizations in Northern Europe and North America. The Vikings were among the first to master the art of preserving cod by air-drying it without salt, creating a hard, durable product known as stockfish. This non-perishable protein source enabled their long sea voyages and became a vital trade commodity. Later, from the 15th century, the Basque and then the Portuguese perfected the method of salt-curing cod, creating bacalhau. This salted cod fueled the Age of Discovery and built vast trade empires, with fishing fleets traveling to the Grand Banks of Newfoundland to harvest the abundant stocks. 

The salt cod trade fundamentally shaped the economies and cuisines of Portugal, Spain, and Italy, leading to hundreds of national dishes like Bacalhau à Brás and Baccalà alla Vicentina. In England, the development of steam-powered trawlers in the 19th century made fresh cod widely available and inexpensive, leading directly to the invention of the iconic dish Fish and Chips. In New England, cod was so central to the colonial economy that a wooden carving of the "Sacred Cod" hangs in the Massachusetts State House. The region's cuisine is defined by simple preparations like New England Baked Scrod and creamy cod chowders.