Calories in cooked cod, by the fillet and by the ounce
Cooked cod is 89 calories for 3 oz
3 oz of Atlantic cod cooked with dry heat has 89 calories and 19.4 g of protein. A whole cooked fillet, 180 g in USDA's record, has 189.
Butter, oil, breading and sauce aren't in those numbers. Log whatever the fish was cooked in or served with as a separate item.
USDA FoodData Central. Fish, cod, Atlantic, cooked, dry heat. Source checked September 29, 2026.
A fillet, half a fillet or 3 oz
Half a cooked fillet is 90 g and a little more than the 3 oz serving. The table also shows USDA's raw fillet, Pacific cod and a piece of salt cod.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 3 oz cooked cod | 85 g | 89 | 19.4 | 0 | 0.7 | 0 | 0 | 66.3 | 0 | USDA portion, 3 oz |
| 1 cooked fillet | 180 g | 189 | 41.1 | 0 | 1.5 | 0 | 0 | 140.4 | 0 | USDA portion, 1 fillet |
| Half a cooked fillet | 90 g | 95 | 20.5 | 0 | 0.8 | 0 | 0 | 70.2 | 0 | Half a fillet, computed from USDA's 1 fillet |
| 1 raw fillet | 231 g | 189 | 41.1 | 0 | 1.5 | 0 | 0 | 124.7 | 0 | USDA portion, 1 fillet |
| 3 oz cooked Pacific cod | 85 g | 71 | 17.4 | 0 | 0.2 | Not reported | Not reported | 113.9 | Not reported | USDA portion, 3 oz |
| 1 piece of salt cod | 80 g | 232 | 50.3 | 0 | 1.9 | 0 | 0 | 5621.6 | 0 | USDA portion, 1 piece, 5 1/2 by 1 1/2 by 1/2 inches |
USDA FoodData Central. Fish, cod, Atlantic, cooked, dry heat. USDA FoodData Central. Fish, cod, Atlantic, raw. USDA FoodData Central. Fish, cod, Pacific, cooked. USDA FoodData Central. Fish, cod, Atlantic, dried and salted. Source checked September 29, 2026.
A raw fillet and a cooked fillet
USDA lists a raw Atlantic cod fillet at 231 g and a cooked one at 180 g. Both work out to 189 calories.
Weigh the fish in the same state as the numbers you use. Raw Atlantic cod has 82 calories per 100 g, and cooked has 105.
USDA FoodData Central. Fish, cod, Atlantic, raw. USDA FoodData Central. Fish, cod, Atlantic, cooked, dry heat. Source checked September 29, 2026.
Protein, fat and carbs in cooked cod
Cooked Atlantic cod has 22.8 g of protein per 100 g, 0.9 g of fat and no carbs.
Choosing between fish? Salmon and canned tuna have their own pages, chicken breast does too, and the full list of calorie references covers the rest.
| Nutrient | 3 oz cooked cod | Per 100 g |
|---|---|---|
| Calories | 89 kcal | 105 kcal |
| Protein | 19.4 g | 22.8 g |
| Carbs | 0 g | 0 g |
| Fat | 0.7 g | 0.9 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Sodium | 66.3 mg | 78 mg |
USDA FoodData Central. Fish, cod, Atlantic, cooked, dry heat. Source checked September 29, 2026.
Atlantic, Pacific and salt cod
Cooked Pacific cod has 84 calories per 100 g against 105 for Atlantic cod cooked with dry heat. USDA's Pacific record doesn't name the cooking method and has no fiber or sugar value.
Salt cod is dried and salted, and USDA lists it at 290 calories and 7,027 mg of sodium per 100 g. One piece in its record weighs 80 g and has 232 calories.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Atlantic cod cooked with dry heat | 100 g | 105 | 22.8 | 0 | 0.9 | 0 | 0 | 78 | 0 |
| Raw Atlantic cod | 100 g | 82 | 17.8 | 0 | 0.7 | 0 | 0 | 54 | 0 |
| Cooked Pacific cod | 100 g | 84 | 20.4 | 0 | 0.3 | Not reported | Not reported | 134 | Not reported |
| Dried and salted Atlantic cod | 100 g | 290 | 62.8 | 0 | 2.4 | 0 | 0 | 7027 | 0 |
USDA FoodData Central. Fish, cod, Atlantic, cooked, dry heat. USDA FoodData Central. Fish, cod, Pacific, cooked. USDA FoodData Central. Fish, cod, Atlantic, dried and salted. Source checked September 29, 2026.
Weigh your cooked cod
Enter the grams of cooked Atlantic cod. The calculator uses 105 calories per 100 g.
Fish tacos or fish and chips? Describe the whole plate to TrueCal and review its estimate.
85 g has about 89 calories.
USDA FoodData Central. Fish, cod, Atlantic, cooked, dry heat. Source checked September 29, 2026.
How much protein is in a cod fillet?
A cooked Atlantic cod fillet has 41.1 g of protein in USDA's record. 3 oz has 19.4 g.
USDA FoodData Central. Fish, cod, Atlantic, cooked, dry heat. Source checked September 29, 2026.
Does Pacific cod have fewer calories than Atlantic cod?
In USDA's cooked records, yes. Pacific cod has 84 calories per 100 g and Atlantic cod has 105. 3 oz of cooked Pacific cod is 71 calories.
USDA FoodData Central. Fish, cod, Pacific, cooked. USDA FoodData Central. Fish, cod, Atlantic, cooked, dry heat. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Fish, cod, Atlantic, cooked, dry heat. USDA FoodData Central. Fish, cod, Atlantic, raw. USDA FoodData Central. Fish, cod, Pacific, cooked. USDA FoodData Central. Fish, cod, Atlantic, dried and salted. Source checked September 29, 2026.