Foods · Fish and seafood
Calories in cod (cooked)
Cod (cooked): about 105 calories per 100 g. A portion of 3 oz (85 g) has about 89 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 105 | 22.8 g | 0 g | 0.9 g |
| 3 oz | 85 g | 89 | 19.4 g | 0 g | 0.7 g |
| 1 fillet | 180 g | 189 | 41.1 g | 0 g | 1.5 g |
Where the calories come from
- Protein 92%
- Carbs 0%
- Fat 8%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 105 kcal |
| Protein | 22.8 g |
| Carbohydrate | 0 g |
| of which sugars | 0 g |
| Fibre | 0 g |
| Fat | 0.9 g |
| of which saturated | 0.2 g |
| Cholesterol | 55 mg |
| Sodium | 78 mg |
| Potassium | 244 mg |
| Calcium | 14 mg |
| Iron | 0.5 mg |
| Vitamin C | 1 mg |
| Water | 75.9 g |
How it compares with other fish and seafood
Among the 6 fish and seafood listed on this site, cod (cooked) ranks number 3 from the lowest in calories per 100 g, and number 4 from the highest in protein per 100 g.
Fewer calories per 100 g
- Shrimp (cooked) 99 cal
- Canned tuna in water 86 cal
More calories per 100 g
- Tilapia (cooked) 128 cal
- Atlantic salmon (cooked) 206 cal
- Sardines (canned) 208 cal
What 89 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of cod (cooked) (3 oz, 89 calories) equals about 20 minutes of walking or 9 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Fish, cod, Atlantic, cooked, dry heat”. They describe the cooked food. Cooking changes the water content, so calories per 100 g differ from the raw food. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in cod (cooked) (3 oz)?
About 89 calories (≈). That is 3 oz (85 g) of cod (cooked), using the USDA reference value of 105 calories per 100 g.
How many calories are in 100 grams of cod (cooked)?
About 105 calories (≈). One ounce (28 g) is about 30 calories.
How much protein is in cod (cooked)?
22.8 g per 100 g, and about 92% of its calories come from protein (≈). A portion of 3 oz has about 19.4 g.
Source
- USDA FoodData Central, SR Legacy: Fish, cod, Atlantic, cooked, dry heat (FDC ID 171956)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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