Cod, Atlantic (raw)
So low in calories that it's a cutting staple. Bake it with lemon and herbs.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Cod, Atlantic for gym-goers
Per 100 g, cod, atlantic (raw) provides 82 kcal, 17.8 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 0.7 g fat (0.1 g saturated). At 21.7 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 fillet, about 180 g) comes to roughly 148 kcal and 32 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Cod, Atlantic
Raw Atlantic cod is one of the leanest proteins you can eat, at just over 80 kcal and under 1 g of fat per 100 g. Gram for gram it has a bit less protein than tuna or chicken breast because the flesh holds more water, but its protein per calorie is outstanding. It's a mild, flaky white fish with little omega-3 compared with oily fish.
In a gym diet
Cod is a go-to on a cut. A large 180 g fillet costs a fraction of the calories of most meats and still delivers a solid serving of complete protein, and that volume keeps you fuller when calories are tight. On its own it does little for a bulk, but the neutral flavor goes with rice, potatoes or pasta when you need to push calories up.
Preparation and cooking
Bake with lemon, herbs and a little olive oil, steam it, or poach it in a light broth. It takes 10 to 15 minutes depending on thickness and gives up roughly a fifth of its weight as liquid, so log what it weighed raw. Battered or breaded cod is a different food nutritionally: the coating and frying oil can more than double the calories.
Buying and storage
Fresh cod should look white and translucent and smell of the sea, not of fish. Frozen fillets are cheaper and very convenient.
Things to watch
Not much to flag. Mercury is low and unprocessed fillets have minimal sodium. Salt cod and smoked cod are very high in sodium and need their own entries. People with a fish allergy should skip it.
Meal ideas
- Baked cod with cherry tomatoes, capers and olives, served with couscous.
- Cod tacos: grilled cod, shredded cabbage, lime and a yogurt-chipotle sauce in corn tortillas.
- Low-calorie fish stew with cod, tomato, fennel and white beans.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (38%).
How it ranks among 16 Fish & Seafood
| Protein per 100 kcal | 21.7 g | #4 of 16 |
| Protein per 100 g | 17.8 g | #14 of 16 |
| Fiber per 100 g | 0 g | #1 of 16 |
| Lowest calories per 100 g | 82 kcal | #2 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Tuna, light, canned in water (drained)
116 kcal · P 25.5 · C 0 · F 0.8
→Tuna, yellowfin steak (raw)
109 kcal · P 24.4 · C 0 · F 0.5
→Tilapia (raw)
96 kcal · P 20.1 · C 0 · F 1.7
→Halibut (raw)
91 kcal · P 18.6 · C 0 · F 1.3
→Shrimp (raw)
85 kcal · P 20.1 · C 0 · F 0.5
→Sea bass (raw)
97 kcal · P 18.4 · C 0 · F 2
Compare Cod, Atlantic with Tuna, light, canned in water (drained) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in cod, atlantic?
Cod, Atlantic (raw) has about 82 kcal per 100 g, or roughly 148 kcal per 1 fillet (180 g).
How much protein is in cod, atlantic?
About 17.8 g of protein per 100 g and 32 g per 1 fillet. That works out to 21.7 g per 100 kcal, so it's a very protein-dense food.
Is cod, atlantic good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is cod a good source of omega-3s?
Not really. Cod stores its fat in the liver rather than the flesh, so fillets contain only small amounts of EPA and DHA. That's why cod liver oil is rich in omega-3s and the fillet isn't. For omega-3s, oily fish like salmon, sardines or mackerel are the better pick.
How do I keep cod from falling apart when cooking?
The flakes are large and delicate, so handle the fish as little as possible. Baking or steaming is easier than pan-frying, and patting the fillet dry first helps it hold together. Stop cooking as soon as it turns opaque and flakes easily.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.