In short: 100 g of cod contains 105 calories, 23 g of protein, 0 g of carbohydrate and 0.86 g of fat. A oz (85 g) portion has about 89 calories and 19 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Calories | 105 kcal | 89 kcal |
| Protein | 23 g | 19 g |
| Total fat | 0.86 g | 0.73 g |
| Saturated fat | 0.17 g | 0.14 g |
| Monounsaturated fat | 0.12 g | 0.11 g |
| Polyunsaturated fat | 0.29 g | 0.25 g |
| Carbohydrate | 0 g | 0 g |
| Dietary fiber | 0 g | 0 g |
| Total sugars | 0 g | 0 g |
| Cholesterol | 55 mg | 47 mg |
| Sodium | 78 mg | 66 mg |
It is a high-protein food, at 23 g of protein per 100 g.
It contains no dietary fiber.
It is low in sodium, at 78 mg per 100 g.
The standout micronutrient is selenium, at 68% of the daily value per 100 g — selenium supports thyroid function and antioxidant defences.
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Potassium | 244 mg | 207 mg |
| Calcium | 14 mg | 12 mg |
| Iron | 0.49 mg | 0.42 mg |
| Magnesium | 42 mg | 36 mg |
| Zinc | 0.58 mg | 0.49 mg |
| Selenium | 38 µg | 32 µg |
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Vitamin A | 14 µg | 12 µg |
| Vitamin C | 1 mg | 0.85 mg |
| Vitamin D | 1.2 µg | 1 µg |
| Vitamin E | 0.81 mg | 0.69 mg |
| Vitamin K | 0.1 µg | 0.09 µg |
| Thiamin | 0.09 mg | 0.07 mg |
| Riboflavin | 0.08 mg | 0.07 mg |
| Niacin | 2.5 mg | 2.1 mg |
| Vitamin B-6 | 0.28 mg | 0.24 mg |
| Vitamin B-12 | 1.1 µg | 0.89 µg |
| Folate | 8 µg | 6.8 µg |
| Choline | 84 mg | 71 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 3rd out of 109 foods in this reference. Within protein foods, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Shrimp | 24 g | 99 kcal |
| Tuna | 26 g | 116 kcal |
| Egg White | 11 g | 52 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 171956, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Fish, cod, Atlantic, cooked, dry heat.