Fish & Seafood
Protein in Cod: Protein, Calories, and Meal Ideas
Cod is a lean white fish with mild flavor, high protein density, and fewer calories than fattier fish such as salmon.
Protein per serving
31g
150 g cooked cod / about 5.3 oz
Calories per serving
158
150 g serving
Protein per 100g
21g
105 calories per 100 g
Protein density
20g
protein per 100 calories
Cod Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 150 g cooked cod / about 5.3 oz | 31g | 158 |
| Per 100 g | 100 g | 21g | 105 |
| Protein density | 100 calories | 20g | 100 |
Representative source entry: Fish, cod, Atlantic, cooked, dry heat. Baked, grilled, and steamed cod stay lean. Battered or fried cod changes the calorie total substantially.
Good for weight loss? Excellent
Cod is lean and filling, making it a strong protein choice for low-calorie meals.
Good for muscle gain? Good
Cod provides complete protein. Add carbohydrates and healthy fats when using it in muscle-gain meals.
Meal Ideas with Cod
Cod with potatoes and vegetables
Cod tacos with salsa
Cod rice bowl with edamame
Cod soup with beans or lentils
Tracking Tips
- Use cooked weight if using cooked values.
- Track breading, oil, and tartar sauce separately.
- Choose a species-specific entry when possible.
Compare Similar Protein Foods
Common Questions
How much protein is in cod?
Cod has about 21 g of protein per 100 g. A typical 150 g cooked cod / about 5.3 oz serving has about 31 g of protein.
Is cod good for weight loss?
Cod is lean and filling, making it a strong protein choice for low-calorie meals.
Is cod good for muscle gain?
Cod provides complete protein. Add carbohydrates and healthy fats when using it in muscle-gain meals.
Sources reviewed
- USDA FoodData Central: Fish, cod, Atlantic, cooked, dry heat - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition