Cod: Calories, Nutrition Facts, and Health Benefits (2026)

Cod provides 89 calories and 19.6 g of protein per 3 oz cooked (85 g). It contains 0 g of carbs, fiber, or sugar, and has only 0.8 g of fat, making it a very lean protein option.

This page provides detailed information on the nutrition profile of cod, including its calorie content and essential nutrients. It also explores its health benefits and how it fits into various dietary goals.

Cod Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for cod per 3 oz cooked (85 g) and per 100 g servings, highlighting its macronutrient composition.

Values are for 3 oz cooked (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	89	105	4%
Protein	19.6 g	23.0 g	39%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	0.8 g	0.9 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	207 mg	244 mg	4%
Selenium	34 mcg	40 mcg	62%
Vitamin B12	0.85 mcg	1.00 mcg	35%

About 0% of cod calories come from carbohydrates, 92% from protein and 8% from fat.

Cod by Health Goal

Here, we assess how cod rates against common dietary goals, providing insights into its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (19.6 g in 89), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Excellent	Lean protein and, in oily fish, omega-3 fats that support heart health
Muscle gain	Excellent	High-quality complete protein at 19.6 g per serving

Cod and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Cod contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Cod Compares to Other Protein Foods

The comparison table illustrates how cod stacks up against other protein foods, allowing for easy evaluation of your options.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Cod	105	23.0	0.9	0.2
Tilapia	128	26.0	2.7	0.9
Shrimp	99	24.0	0.3	0.1
Canned Tuna	116	26.0	0.8	0.2

Cod Myths, Checked

White fish like cod has no protein , False. 3 oz of cod has about 20 g protein for around 90 calories.

Cod is high in fat , False. Cod is one of the leanest fish, under 1 g fat per 3 oz.

How to Track Cod

With cod, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log cod accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of cod?

A 3 oz serving of cod contains 89 calories, making it a low-calorie protein source suitable for various diets.

Is cod good for weight loss?

Cod is beneficial for weight loss due to its low calorie and fat content, providing 19.6 g of protein per serving to help maintain muscle mass.

Can people with diabetes eat cod?

People with diabetes can safely eat cod, as it contains 0 g of carbohydrates, which means it does not raise blood sugar levels.

How much protein is in cod?

Cod is rich in protein, offering 19.6 g per 3 oz cooked (85 g), making it an excellent choice for those looking to increase their protein intake.

Is cod high in sugar?

Cod is not high in sugar, as it contains 0 g of sugar per serving, making it suitable for low-sugar diets.

Is cod a good source of protein?

Cod is a good source of protein, providing 19.6 g per 3 oz cooked (85 g), and is considered a lean protein option.

Key Takeaways

• Cod has 89 calories per 3 oz cooked (85 g).
• It contains 19.6 g of protein, making it a high-protein food.
• Cod has 0 g of carbohydrates, fiber, and sugar.
• It contains 0.8 g of fat, classifying it as a lean protein.
• Each serving provides 34 mcg of selenium.
• Cod offers 0.85 mcg of vitamin B12 per serving.