EatSeeNutrition information: raw cod
| Nutrient | Carbs 100 g | % RI* | Serving (150 g) |
|---|---|---|---|
| Energy | 82 kcal343 kJ | 4% | 123 kcal515 kJ |
| Fat | 0.7 g | 1% | 1.1 g |
| of which saturated fatty acids | 0.1 g | 1% | 0.2 g |
| Carbs | 0 g | 0% | 0 g |
| of which sugars | 0 g | 0% | 0 g |
| Fiber | 0 g | - | 0 g |
| Protein | 17.8 g | 36% | 26.7 g |
| Salt | 0.14 g | 2% | 0.21 g |
| Water | 81.2 g | - | 121.8 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 raw 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 |
|---|---|---|---|---|
| 100 g | 82 kcal | 17.8 g | 0 g | 0.7 g |
| Serving150 g | 123 kcal | 26.7 g | 0 g | 1.1 g |
Vitamins and minerals
In 100 g of raw cod, the highest amounts are selenium (60% RWS), vitamin B12 (36%), and phosphorus (29%). We show nutrients that provide at least 2% RWS per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 413 mg | 21% |
| Calcium | 16 mg | 2% |
| Magnesium | 32 mg | 9% |
| Phosphorus | 203 mg | 29% |
| Iron | 0.4 mg | 3% |
| Zinc | 0.5 mg | 5% |
| Selenium | 33.1 µg | 60% |
| Vitamin B1 (thiamin) | 0.08 mg | 7% |
| Vitamin B2 (riboflavin) | 0.07 mg | 5% |
| Vitamin B3 (niacin) | 2.1 mg | 13% |
| Vitamin B6 | 0.25 mg | 18% |
| Folate | 7 µg | 4% |
| Vitamin B12 | 0.91 µg | 36% |
| Vitamin E | 0.6 mg | 5% |
| Vitamin D | 0.9 µg | 18% |
Raw cod compared with other foods
Raw cod has more calories per 100 g than 9% of the fish and seafood in our calorie chart. Here are foods in the fish and seafood category with similar calorie counts (kcal per 100 g):
- Raw Alaska pollock70 kcal
- 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
Raw cod in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1500 kcal meal plan - day 5: fish in Greek-style tomato sauce with rice
- Lactose-free diet - day 1: fish in Greek-style tomato sauce with rice
Recipes with this ingredient
- Cod in an almond crust with cucumber and radish salad - about 476 kcal per serving
- Greek-style fish with rice — about 570 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Fish, cod, Atlantic, raw” (NDB 15015). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged foods, 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 create our calorie chart.