Fish & Seafood
Cod
Overview
Why eat cod?
Cod is one of the leanest ways to get a serious amount of protein: a 231 g fillet delivers about 41 g of protein for roughly 189 calories and under 2 g of fat. It also brings standout selenium, vitamin B12 and phosphorus, making it a light but genuinely nutrient-dense main course.
Good to know: Cod is naturally low in sodium, but salt cod, battered fillets and heavily seasoned preparations can add a lot of sodium and fat, so how you cook it matters more than the fish itself.
Lean, filling protein
One fillet (231 g) supplies about 41 g of complete protein, 82% of the Daily Value, which supports muscle repair and helps meals feel satisfying.
Rich in selenium
With 33.1 µg per 100 g, or 60% of the Daily Value, cod is a strong source of selenium, a mineral involved in thyroid function and antioxidant defence.
B12 for nerves and blood
Cod provides 0.91 µg of vitamin B12 per 100 g, 38% of the Daily Value, which the body needs to make red blood cells and maintain healthy nerves.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in cod?
Calories
82kcal
Protein
18g
Carbs
0g
Fat
0.67g
Fiber
0g
Sugars
0g
Minerals
- Calcium16 mg1%
- Iron0.38 mg2%
- Magnesium32 mg8%
- Phosphorus203 mg16%
- Potassium413 mg9%
- Sodium54 mg2%
- Zinc0.45 mg4%
- Copper0.03 mg3%
- Selenium33 µg60%
Vitamins
- Vitamin A12 µg1%
- Vitamin C1 mg1%
- Vitamin D0.9 µg5%
- Vitamin E0.64 mg4%
- Vitamin K0.1 µg0%
- Thiamin (B1)0.08 mg6%
- Riboflavin (B2)0.07 mg5%
- Niacin (B3)2.1 mg13%
- Vitamin B60.24 mg14%
- Folate7 µg2%
- Vitamin B120.91 µg38%
Other compounds
- Omega-3 EPA0.06 g
- Omega-3 DHA0.12 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Fish, cod, Atlantic, raw” (SR Legacy, FDC ID 171955).View the USDA record ↗ (opens in a new tab).