Published by Saura ·
Cod nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 89 kcal and 20.1 g protein. Reference food and preparation: oven-baked cod reference. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of cod (oven-baked cod reference) supplies about 134 kcal, 30.1 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Cod: nutrition per 100 g and example portion
Reference preparation: oven-baked cod reference. The exact source name is “Cod, oven-baked” (Fineli food 33478). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 89 kcal | 134 kcal |
| Protein | 20.1 g | 30.1 g |
| Available carbohydrate (excludes fiber) | 0 g | 0 g |
| Fat | 0.9 g | 1.3 g |
| Saturated fat | 0.1 g | 0.2 g |
| Fiber | 0 g | 0 g |
How to weigh cod
This source describes oven-baked cod, so weigh the cooked edible fish for the table. A raw fillet, battered cod and a fish pie are different entries. Remove discarded bones and skin before measuring the serving.
Calculate your own cod portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 89.3 × 1.5 = 133.95 kcal, displayed as approximately 134 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as oven-baked cod reference; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Plain cod has a different fat profile from oily fish, but a butter sauce or breadcrumb coating changes the dish. If you start from raw package values, calculate the whole recipe and its cooked yield instead of switching to this cooked reference halfway through.
Meal ideas using cod
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Serve cod with boiled potatoes, peas and a measured yogurt sauce.
- Add cooked cod to a tomato and white-bean stew as part of the recipe.
Compare other fish and seafood
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Canned tuna in water | canned tuna in water reference | 99 kcal | 22.4 g | 0 g |
| Salmon | oven-baked salmon fillet reference | 227 kcal | 21.7 g | 0 g |
| Smoked mackerel | smoked mackerel | 299 kcal | 18.9 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Canned tuna in water nutrition: calories, protein and portion sizesTuna in water (canned): about 99 kcal and 22.4 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Salmon nutrition: calories, protein and portion sizesSalmon (oven-baked): about 227 kcal and 21.7 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Smoked mackerel nutrition: calories, protein and portion sizesMackerel (smoked): about 299 kcal and 18.9 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- How to log sauces and dressings as part of the mealMeasure packaged or homemade sauces, divide shared dressing and avoid double-counting oil, mayonnaise, yogurt or cheese already included in a recipe.
- How to estimate food from a photo and review the resultTake a useful meal photo, add hidden ingredients and preparation details, and review portion estimates before saving calories and nutrients in your diary.
Frequently asked questions
How many calories are in 150 g of cod?
This oven-baked cod reference reference supplies about 134 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of cod matter?
Plain cod has a different fat profile from oily fish, but a butter sauce or breadcrumb coating changes the dish. If you start from raw package values, calculate the whole recipe and its cooked yield instead of switching to this cooked reference halfway through.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 33478: Cod, oven-baked
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 11067: Tuna, in water, canned
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 33564: Salmon fillet, oven-baked
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 33424: Mackerel, smoked
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.