Calorie Chart / Fish / Cod
How Many Calories Are in Cod?
Calculation of the nutritional value & Recommended Dietary Intake of cod
For g and a calorie requirement of kcal
| Calories 119 kcal | Proteins 27 g | Lipids 0.8 g | Carbohydrates 0 g |
| 6% | 36% | 1% | 0% |
Health benefits of cod
Cod - 100g
Calories 79 kcal
Proteins 18 g
Lipids 0.5 g
Carbohydrates 0 g
Caught in cold northern waters, cod is renowned for providing a large amount of high-quality proteins while remaining extremely light on calories. At only 79 kcal per 100 g, it is clearly classified as a low-calorie food, making it a smart choice for anyone tracking calories, reducing daily calories, or looking for nutrient density without a calorie overload.
This white fish supplies impressive quantities of vitamin B12 (essential for red-blood-cell formation), iodine (key for thyroid function), selenium (an antioxidant mineral), and phosphorus for bone health. Although its fat content is minimal, the little fat it contains includes marine omega-3s, whose heart benefits are well documented. Because cod delivers these micronutrients for very few calories, nutritionists often recommend it to athletes aiming to maximize proteins without excessive calories.
Historically, cod has fed Europe for centuries; drying and salting allowed sailors to store protein with virtually no extra calories during long voyages. The fish's firm flesh also inspired recipes such as English fish & chips or Portuguese bacalhau dishes. Whether you are managing calories for weight control or simply seeking variety, cod offers remarkable versatility with an exceptionally low-calorie footprint.
Tips for incorporating cod into a balanced diet
To keep your meal balanced and moderate in calories, steam cod with herbs and serve it alongside a colorful mix of broccoli and carrot. The vegetables add fiber without many calories, while the fish supplies lean proteins.
Baked cod in a tomato and caper salsa pairs well with a small portion of brown rice; the complex carbohydrates help recovery after training without sending calories sky-high. If you crave a traditional dish, try a lighter version of salt cod brandade by replacing most of the olive oil with skimmed milk—flavor is maintained while calories drop significantly.
For athletes counting calories, prepare cod en papillote with slices of zucchini and a drizzle of lemon. Compared with breaded fish or even oily fish such as salmon, this option keeps calories very low yet still offers satisfying texture. Finally, remember seasonings: turmeric, cumin, or a spoonful of soy sauce lift flavor without relevant calories, helping you stay below your daily calorie target.
Frequently Asked Questions
- How many calories are in cod?
- Cod contains 79 kcal per 100 g.
- Is cod considered a low-calorie fish?
- Yes. With fewer than 80 calories per 100 g, cod is among the lowest-calorie fish, ideal for calorie-controlled diets.
- Do cooking methods change cod calories a lot?
- Steaming or baking adds almost no calories, while frying in oil can more than double the calories, so choose gentle cooking to keep calories low.
- Are cod calories sufficient for muscle gain?
- The calories are low, but its 18 g of proteins help muscle repair; combine cod with energy-dense sides if you need extra calories for bulking.
- How do cod calories compare with salmon calories?
- Cod provides roughly half the calories of the same portion of salmon, mainly because salmon is richer in fat.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
