At a glance
- 19.4 g protein and 89 calories per 3 oz (85 g).
- 21.7 g protein per 100 calories: #9 of 536 foods in our USDA list, #8 of 46 in fish & seafood.
- 0 g fiber and 66 mg sodium per serving.
What is cod like to eat?
Cod is a white fish with large, tender flakes and a very mild flavor. It bakes, poaches and pan-fries well and takes on herbs, citrus and sauces easily, which makes it a gentle way to bring fish into the week.
How can you eat more cod?
Try this
Bake with tomatoes, olives and herbsPoach in a light broth with vegetablesMake fish tacos with cabbage slawPan-sear and serve with lemon and potatoesIs cod good on a GLP-1?
Cod is soft, mild and low in strong smells, which some people find easier than richer fish when they feel queasy or full. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does cod compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Cod | 3 oz | 19.4 g | 89 | 21.7 g |
| Tilapia | 3 oz | 22.2 g | 109 | 20.4 g |
| Salmon | 3 oz | 18.8 g | 175 | 10.7 g |
| Shrimp | 3 oz | 20.4 g | 84 | 24.2 g |
Close to cod per calorie: canned tuna (22.6 g), mahi mahi (21.7 g), crab (21.6 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Frozen cod fillets are convenient; thaw them in the fridge overnight and pat them dry before cooking for better texture.
What's the full nutrition for cod?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 89 | 105 | |
| Protein | 19.4 g | 22.8 g | 39% |
| Fat | 0.8 g | 0.9 g | |
| Saturated fat | 0.2 g | 0.2 g | 1% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | |
| Sodium | 66 mg | 78 mg | 3% |
| Calcium | 12 mg | 14 mg | 1% |
| Iron | 0.4 mg | 0.49 mg | 2% |
| Vitamin B12 | 0.9 mcg | 1.05 mcg | 38% |
| Vitamin D | 1 mcg | 1.2 mcg | 5% |
USDA FoodData Central, SR Legacy: "Fish, cod, Atlantic, cooked, dry heat". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
