Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 78 | 17.7 | 0.7 | 0.0 |
| Serving, 150 g | 117 | 26.6 | 1.1 | 0.0 |
| Fillet piece, 250 g | 195 | 44.3 | 1.8 | 0.0 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Raw fillet | 117 kcal |
| Boiled | 128 kcal |
| Baked without oil | 158 kcal |
| Fried in flour and oil | 210 kcal |
| Cod liver, one tablespoon (20 g) | 123 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Iodine | 202 mcg | 135% |
| Selenium | 49.5 mcg | 71% |
| Phosphorus | 304 mg | 43% |
| Vitamin B12 | 1.4 mcg | 47% |
How many calories are in cod
Cod is the classic white fish: 78 kcal per 100 g of raw fillet, 17.7 g of protein and under a gram of fat. A 150 g serving is 117 kcal and 27 g of protein, a 250 g fillet piece 195. Fresh and frozen cod have the same calories, but frozen cod may have ice glaze, so there is less fish in the pack than the big number says.
Boiled, baked and fried cod
Boiled cod is about 85 kcal per 100 g, baked without oil about 105: the fish loses water, so the same weight holds more protein. Fried in flour and oil it is about 140 kcal. Cod dries out easily, so it is often baked with vegetables, in foil or with a spoon of sour cream, which adds about 40 kcal per serving and keeps the fish juicy.
Cod liver
Cod liver is a completely different food: almost pure fat, about 613 kcal per 100 g. A 20 g tablespoon is 123 kcal, a sandwich with it about 200. Cod liver is rich in vitamins A and D and omega-3, so it is eaten in small amounts, as a delicacy. Cod roe is lighter: about 115-130 kcal per 100 g.
Cod for weight loss
Cod is one of the best fish for a calorie deficit: lots of protein and almost no fat. A 150 g serving gives more than a day of iodine, two thirds of the selenium and almost half the phosphorus. It has less omega-3 than fatty fish, so it is good to alternate cod with salmon or mackerel.
How to count your serving
Weigh the fillet before cooking and multiply by 0.78, counting oil, flour and sauce separately. If the cod is already on a plate with a side, take a photo in MyFoodMate AI and the app counts the whole meal.