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Food · Finfish and Shellfish Products

Cod nutrition facts

A typical portion of cod (1 small/regular fillet; 140 g, grilled) has 150 calories and 27g of protein (USDA FoodData Central). USDA lists 15 descriptions of it: per 100 g they range from 61 calories (pacific or Alaskan, frozen, wild caught) to 290 (fish, Atlantic, dried and salted).

Nutrition Facts

Serving size1 small/regular fillet (140g)
Amount per serving
Calories150
% Daily Value*
Total Fat 4g5%
Saturated Fat 1g5%
Trans Fat not declared
Cholesterol 85mg28%
Sodium 480mg21%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 27g54%
Vitamin D 1mcg5%
Calcium 20mg1%
Iron 0.3mg2%
Potassium 420mg9%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Fish, cod, grilled, scaled to the portion. Check the USDA record.

Protein per 100 g
19.4g
more than 71% of 8,218 USDA reference foods
Calories per 100 g
108
more than 30% of reference foods
Sodium per 100 g
346mg
more than 75% of reference foods

1 small/regular fillet weighs 140 g in USDA's record for Fish, cod, grilled (FDC 2706242).

Where the calories come from: 0% carbohydrate, 24% fat and 76% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B123.2 µg in 1 small/regular fillet (140 g), 132% of the Daily Value
  • Selenium41 µg in 1 small/regular fillet (140 g), 74% of the Daily Value
  • Phosphorus498 mg in 1 small/regular fillet (140 g), 40% of the Daily Value
  • Choline116 mg in 1 small/regular fillet (140 g), 21% of the Daily Value
  • Vitamin B60.2 mg in 1 small/regular fillet (140 g), 12% of the Daily Value
  • Niacin1.9 mg in 1 small/regular fillet (140 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 2706242), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of cod USDA describes

Dried and salted has the most calories per 100 g (290); the fewest: Pacific or Alaskan, frozen, wild… (61)

Calories per 100 g by USDA description of codGrilled108Dried and salted290Cooked, dry heat105Canned, solids and liquid105Pacific, cooked84Steamed87Baked or broiled126Pacific, cooked, dry heat (may…85Calories per 100 g by USDA description of codGrilled108Dried and salted290Cooked, dry heat105Canned, solids and liquid105Pacific, cooked84Steamed87Baked or broiled126Pacific, cooked, dry heat (may…85Calories per 100 g by USDA description of codGrilled108Dried and salted290Cooked, dry heat105Canned, solids and liquid105Pacific, cooked84Steamed87Baked or broiled126Pacific, cooked, dry heat (may…85Calories per 100 g by USDA description of codGrilled108Dried and salted290Cooked, dry heat105Canned, solids and liquid105Pacific, cooked84Steamed87Baked or broiled126Pacific, cooked, dry heat (may…85Calories per 100 g by USDA description of codGrilled108Dried and salted290Cooked, dry heat105Canned, solids and liquid105Pacific, cooked84Steamed87Baked or broiled126Pacific, cooked, dry heat (may…85Calories per 100 g by USDA description of codGrilled108Dried and salted290Cooked, dry heat105Canned, solids and liquid105Pacific, cooked84Steamed87Baked or broiled126Pacific, cooked, dry heat (may…85Calories per 100 g by USDA description of codGrilled108Dried and salted290Cooked, dry heat105Canned, solids and liquid105Pacific, cooked84Steamed87Baked or broiled126Pacific, cooked, dry heat (may…85Calories per 100 g by USDA description of codGrilled108Dried and salted290Cooked, dry heat105Canned, solids and liquid105Pacific, cooked84Steamed87Baked or broiled126Pacific, cooked, dry heat (may…85Calories per 100 g by USDA description of codGrilled108Dried and salted290Cooked, dry heat105Canned, solids and liquid105Pacific, cooked84Steamed87Baked or broiled126Pacific, cooked, dry heat (may…85
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 15 USDA descriptions of cod, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, cod, grilled10819.4 g2.8 g346 mg
Fish, cod, Atlantic, dried and salted29062.8 g2.4 g7,027 mg
Fish, cod, Atlantic, cooked, dry heat10522.8 g0.9 g78 mg
Fish, cod, Atlantic, canned, solids and liquid10522.8 g0.9 g218 mg
Fish, cod, Pacific, cooked8420.4 g0.3 g134 mg
Fish, cod, steamed8719.3 g0.5 g235 mg
Fish, cod, baked or broiled12619 g5 g351 mg
Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)8518.7 g0.5 g372 mg
Fish, cod, Atlantic, raw8217.8 g0.7 g54 mg
Fish, cod, baked or broiled, coated15217.3 g5.3 g377 mg
Fish, cod, Atlantic, wild caught, raw7016.1 g0.7 g299 mg
Fish, cod, Pacific, raw (may have been previously frozen)6915.3 g0.4 g303 mg
Cod, Pacific or Alaskan, frozen, wild caught6114.2 g0.2 g354 mg
Fish, cod, NFSSame values: Fish, cod, fried21713.5 g12.5 g426 mg

Every nutrient in this record (65)

The portion is 1 small/regular fillet (140 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein27.1 g19.4 g54%
Total lipid (fat)3.91 g2.79 g5%
Carbohydrate, by difference0 g0 g0%
Energy151 kcal108 kcal
Alcohol, ethyl0 g0 g
Water108 g76.8 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol85.4 mg61.0 mg28%
Fatty acids, total saturated0.98 g0.70 g5%
Fatty acids, total monounsaturated1.26 g0.90 g
Fatty acids, total polyunsaturated1.20 g0.86 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca15.4 mg11.0 mg1%
Iron, Fe0.28 mg0.20 mg2%
Magnesium, Mg35.0 mg25.0 mg8%
Phosphorus, P498 mg356 mg40%
Potassium, K417 mg298 mg9%
Sodium, Na484 mg346 mg21%
Zinc, Zn0.55 mg0.39 mg5%
Copper, Cu0.034 mg0.024 mg4%
Selenium, Se40.6 µg29.0 µg74%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol16.8 µg12.0 µg
Vitamin A, RAE16.8 µg12.0 µg2%
Carotene, beta5.60 µg4.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)1.43 mg1.02 mg10%
Vitamin D (D2 + D3)0.98 µg0.70 µg5%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.050 mg0.036 mg4%
Riboflavin0.076 mg0.054 mg6%
Niacin1.94 mg1.39 mg12%
Vitamin B-60.21 mg0.15 mg12%
Folate, total11.2 µg8.00 µg
Vitamin B-123.16 µg2.26 µg132%
Choline, total116 mg82.6 mg21%
Vitamin K (phylloquinone)2.66 µg1.90 µg2%
Folic acid0 µg0 µg
Folate, food11.2 µg8.00 µg
Folate, DFE11.2 µg8.00 µg3%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00.022 g0.016 g
SFA 6:00.015 g0.011 g
SFA 8:00.0098 g0.0070 g
SFA 10:00.021 g0.015 g
SFA 12:00.027 g0.019 g
SFA 14:00.085 g0.061 g
SFA 16:00.56 g0.40 g
SFA 18:00.21 g0.15 g
MUFA 18:11.16 g0.83 g
PUFA 18:20.84 g0.60 g
PUFA 18:30.10 g0.074 g
PUFA 20:40.015 g0.011 g
PUFA 22:6 n-3 (DHA)0.17 g0.12 g
MUFA 16:10.025 g0.018 g
PUFA 18:40 g0 g
MUFA 20:10.024 g0.017 g
PUFA 20:5 n-3 (EPA)0.060 g0.043 g
MUFA 22:10.0014 g0.0010 g
PUFA 22:5 n-3 (DPA)0.0070 g0.0050 g

Source: USDA FoodData Central, FDC 2706242: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in cod?

150 in 1 small/regular fillet (140 g) of grilled; 61 to 290 per 100 g across USDA's descriptions.

How much protein is in cod?

27g in 1 small/regular fillet; 19.4 g per 100 g.

How much sodium is in cod?

480mg in 1 small/regular fillet; 346 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov