Calories in Cod

If you would like to find out how many calories are in cod, then you are on the right page. This is a simple, yet thorough guide to both cod calories, and also cod nutrition facts. We highlight the various nutritional benefits of cod for you, and explain in plain terms if cod is good for you or not.

How many calories in Cod?

First of all let's take a look at how many calories in cod, using a regular size portion.

  • In a 180 g fillet of cooked Atlantic cod there are 189 calories
  • In a 90 g fillet of cooked Pacific cod there are 95 calories
  • A 4 oz serving of fresh, dried and salted Atlantic or pacific cod there is approximately 325 calories
  • A 4 oz fillet of breaded cod has approximately 230 calories

Cod calories by weight

  • In 1 oz of cooked Atlantic cod there are 29 calories
  • In 100 g of cooked Atlantic cod there are 105 calories
  • In 1 oz of cooked Pacific cod there are 29 calories
  • In 100 g of cooked Pacific cod there are 105 calories

We hope that the information provided here has given you a clear indication as to the calories cod contains. If you wish to find out more about the many nutritional benefits of cod, please continue reading.

Cod nutrition facts

The following cod nutrition facts are based upon a 180 g cooked fillet of cooked Atlantic cod.

  • Vitamin A - 84.6 IU
  • Vitamin B1 (Thiamin) - 0.2 milligrams
  • Vitamin B2 (Riboflavin) - 0.1 milligrams
  • Vitamin B3 (Niacin) - 4.5 milligrams (am impressive 23% of the total needed in a day)
  • Vitamin B5 (Pantothenic acid) - 0.3 milligrams
  • Vitamin B6 - 0.5 milligrams (a handy 25% of your RDA)
  • Vitamin B9 (Folate) - 14.4 micrograms
  • Vitamin B12 - 1.9 micrograms (a very notable 32% of your RDA)
  • Vitamin C - 1.8 milligrams
  • Vitamin D - None
  • Vitamin E- 1.5 milligrams
  • Vitamin K - 0.2 micrograms
  • Choline - 151 milligrams
  • Betaine - 17.5 milligrams
  • Calcium - 25.2 milligrams
  • Copper - 0.1 milligrams
  • Iron - 0.9 milligrams
  • Magnesium - 75.6 milligrams (19% of the total you require in a day)
  • Manganese - 0.0 milligrams
  • Phosphorus - 248 milligrams (32% of the total you need in a day)
  • Potassium - 439 milligrams (13% of your RDA)
  • Selenium - 67.7 micrograms (an amazing 97% of the total needed per day)
  • Sodium - 140 milligrams
  • Zinc - 1.0 milligrams
  • Protein - 41.1 g (an impressive 82% of your RDA)
  • Cholesterol - 99.0 milligrams (33% of the total you should be consuming in a day)
  • Dietary Fiber - 0.0 g
  • Carbohydrates - 0.0 g
  • Water - 137 g
  • Total fats - 1.5 g
  • Sugars - 0.0 g

The RDA/RDI featured in this list applies to the average male adult and can vary due to age, gender and individual requirements due to medical reasons.

Find out much more about the various nutrients that are listed above by checking out our vitamins and minerals menu. We have a page for each one explaining exactly what positive contributions they make to the health of your body, and highlighting all of the other foods that they can be found in.

Is cod good for you?

By now you will have seen just how many calories cod contains, as well as the fish's nutritional values, but what does all this information mean, is cod good for you? Well the answer is primarily yes, cod is a food that will do your diet a lot of good. It is a brilliant source of protein, and the minerals selenium, magnesium and Phosphorus, as well as various B vitamins. It is low in fat, contains no sugar, and there are not a great many cod calories to worry yourself with.

The only drawback is the cholesterol that cod contains, but there is no more in cod than various other types of fish, so as long as you are eating it in moderation, and watching the cholesterol that comes from the rest of your diet, it won't post a problem.

Further information

Thank you for taking the time to read through our page all about how many calories in cod. We really hope that we have been able to answer all of your questions relating to both cod calories, and also cod nutrition facts, with the information that you have found here. If you would like to learn more about the calories and nutrients that a wide range of other sea foods contain, please take a look at the menu on the left hand side of the page.

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Disclaimer: The text on calories in is for your information only. It is not a substitute for professional medical advice.

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