EatSeeNutrition information: baked cod
| Nutrient | Carbs 100 g | % RI* | Serving (130 g) |
|---|---|---|---|
| Energy | 105 kcal439 kJ | 5% | 137 kcal573 kJ |
| Fat | 0.9 g | 1% | 1.2 g |
| of which saturated fatty acids | 0.2 g | 1% | 0.3 g |
| Carbs | 0 g | 0% | 0 g |
| of which sugars | 0 g | 0% | 0 g |
| Fiber | 0 g | - | 0 g |
| Protein | 22.8 g | 46% | 29.6 g |
| Salt | 0.2 g | 3% | 0.26 g |
| Water | 75.9 g | - | 98.7 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in baked cod?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Small fillet80 g | 84 kcal | 18.2 g | 0 g | 0.7 g |
| 100 g | 105 kcal | 22.8 g | 0 g | 0.9 g |
| Serving130 g | 137 kcal | 29.6 g | 0 g | 1.2 g |
Vitamins and minerals
In 100 g of baked cod, the most abundant nutrients are selenium (68% NRV), vitamin B12 (42%), and vitamin D (24%). We show nutrients that provide at least 2% NRV per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 244 mg | 12% |
| Magnesium | 42 mg | 11% |
| Phosphorus | 138 mg | 20% |
| Iron | 0.5 mg | 4% |
| Zinc | 0.6 mg | 6% |
| Selenium | 37.6 µg | 68% |
| Vitamin B1 (thiamin) | 0.09 mg | 8% |
| Vitamin B2 (riboflavin) | 0.08 mg | 6% |
| Vitamin B3 (niacin) | 2.5 mg | 16% |
| Vitamin B6 | 0.28 mg | 20% |
| Folate | 8 µg | 4% |
| Vitamin B12 | 1.1 µg | 42% |
| Vitamin E | 0.8 mg | 7% |
| Vitamin D | 1.2 µg | 24% |
Baked cod compared with other foods
Baked cod has more calories per 100 g than 45% of the fish and seafood in our calorie chart. Here's how foods in the fish and seafood category with similar calorie counts compare (kcal per 100 g):
- Raw cod82 kcal
- Raw shrimp85 kcal
- Tuna in its own juices86 kcal
- Surimi sticks95 kcal
- Baked cod105 kcal
- Raw carp127 kcal
- Baked carp162 kcal
- Tuna in oil198 kcal
- Baked salmon206 kcal
FAQs
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Data source: USDA FoodData Central, SR28 database - “Fish, cod, Atlantic, cooked, dry heat” (NDB 15016). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.