How healthy is cod?
Is cod healthy? Yes, for most people. Cod scores 66/100 on the HowHealthyIs Score: 100 g provides 105 kcal, 23 g protein and 42 mg magnesium. Cod is a very lean white fish, high in protein and a good source of B12 and selenium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cod ranks higher than 66% of them.
Counts in favor (% daily value per 100 kcal)
- Protein43%
- Magnesium10%
- Vitamin E5%
- Potassium5%
- Iron3%
- Vitamin A1%
- Vitamin C1%
- Calcium1%
- Fiber0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium3%
Raw NRF9.3: 69 minus 4 = 65. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in cod?
Calories189kcal
Protein41g
Carbohydrates0g
Fat1.5g
Fiber0g
Sugars0g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 105 kcal | 189 kcal | |
| Protein | 23 g | 41 g | 82% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.9 g | 1.5 g | 2% |
| Saturated fat | 0.2 g | 0.3 g | 2% |
| Vitamins | |||
| Vitamin A | 14 µg | 25 µg | 3% |
| Vitamin C | 1 mg | 1.8 mg | 2% |
| Vitamin E | 0.8 mg | 1.5 mg | 10% |
| Minerals | |||
| Calcium | 14 mg | 25 mg | 2% |
| Iron | 0.5 mg | 0.9 mg | 5% |
| Potassium | 244 mg | 439 mg | 9% |
| Magnesium | 42 mg | 76 mg | 18% |
| Sodium | 78 mg | 140 mg | 6% |
Source: USDA FoodData Central, "Fish, cod, Atlantic, cooked, dry heat" (FDC 171956). Values rounded.
Why is cod good for you?
- 41 g protein in 1 fillet, 82% of the daily value. Protein contributes to the maintenance of muscle mass.
- 76 mg magnesium in 1 fillet, 18% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- Baked with lemon and herbs
- Fish tacos
What should you watch out for?
- Battered and fried cod (fish and chips) is a different food nutritionally.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.
How does cod compare?
Common questions about cod
How many calories are in cod?
100 g of cod has 105 kcal. A typical portion, 1 fillet (180 g), has about 189 kcal.
How much protein is in cod?
Cod has 23 g of protein per 100 g, or about 41 g in 1 fillet.
Is cod good for weight loss?
Cod is fairly calorie-dense (105 kcal per 100 g), so portion size matters more than the food itself. 1 fillet is about 189 kcal.