Calories in Cod
119kcal
Per 4 oz fillet (113g)
Protein
26g
Carbs
0g
Fat
1g
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White fish — extremely lean, mild flavor, low calorie.
Best protein-to-calorie ratio of common fish. Lower omega-3 than salmon but a fraction of the calories.
Best for
- cutting or high-protein days — 23g protein / 100g at 105 kcal
- meals where you want volume of protein without a fat bomb
Watch out
- restaurant versions that are breaded, sauced, or cooked in oil — the log is for the plain item
- weighing cooked vs raw without matching the database state
How to log it
Prefer weighing cod after cooking if that is how you eat it, or stick to one convention. 4 oz fillet (~113g) is the practical unit in the app.
Where it fits the day
Fits as the protein anchor. Pair with a carb and produce so the plate is not only lean protein and boredom.
Cooked, grilled, fried & breaded
The numbers above are for plain cod. Cooking method and restaurant prep change the estimate — typical kcal per 100g:
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
Per 100g: 105 kcal · 23g P · 0g C · 0.9g F