Protein in Cod

Cod is a lean white fish commonly logged by weight in grams or ounces — and raw vs cooked state changes protein per 100g because moisture is lost during cooking, not because cooking creates protein.

USDA references on this page: Atlantic cod, baked dry heat (FDC #15016) lists 22.8g protein and 105 kcal per 100g; Atlantic raw (FDC #15015) lists 17.8g and 82 kcal; Pacific raw, may have been previously frozen (FDC #174191) lists 15.3g and 69 kcal ^[1][2][3].

Breaded, fried, and restaurant preparations are separate foods — use your label when they differ from plain cod references. Salted bacalao is not included in the default selector.

At Atlantic cod, baked (default, FDC #15016): 22.8g protein, 105 kcal, 0.9g fat, 0g carbs per 100g ^[2].

At Atlantic raw (FDC #15015): 17.8g protein, 82 kcal, 0.7g fat ^[1]. At Pacific raw frozen ref (FDC #174191): 15.3g protein, 69 kcal, 0.4g fat ^[3].

Select the state above — all tables and calculators update for your choice.

At baked Atlantic values (22.8g/100g): 50g ≈ 11.4g protein · 75g ≈ 17.1g · 125g ≈ 28.5g · 150g ≈ 34.2g · 200g ≈ 45.7g · 250g ≈ 57.0g · 300g ≈ 68.4g.

At raw Atlantic values (17.8g/100g): 150g ≈ 26.7g protein · 200g ≈ 35.6g · 231g fillet ≈ 41.1g protein and 189 kcal.

Weigh on a kitchen scale and match the reference to raw or cooked — do not log cooked weight against raw per-100g data.

At baked Atlantic (default): 3 oz (85g) ≈ 19.4g P · 4 oz (113g) ≈ 25.8g · 5 oz (142g) ≈ 32.4g · 6 oz (170g) ≈ 38.8g · 8 oz (227g) ≈ 51.8g.

At raw Atlantic: 4 oz ≈ 20.1g protein · 6 oz ≈ 30.3g protein — lower per 100g but similar absolute protein when the same raw weight is cooked down.

USDA household fillet measures differ by state: 180g baked vs 231g raw Atlantic vs 116g Pacific raw — see fillet section below.

At 4 oz (~113g) baked Atlantic: ≈ 25.8g protein, 119 kcal, 1.0g fat, 0g carbs (FDC #15016).

At 4 oz raw Atlantic: ≈ 20.1g protein, 93 kcal (FDC #15015).

Restaurant portions labeled "4 oz" may refer to raw or cooked weight — confirm with your scale reading and log the matching state.

At 5 oz (~142g) baked Atlantic: ≈ 32.4g protein, 149 kcal, 1.2g fat.

At 5 oz raw Atlantic: ≈ 25.3g protein, 116 kcal.

Five ounces is a common restaurant fish portion — weigh yours when the menu does not specify raw vs cooked.

At 6 oz (~170g) baked Atlantic: ≈ 38.8g protein, 179 kcal, 1.5g fat — a practical single-serving reference for cooked fillets.

At 6 oz raw Atlantic: ≈ 30.3g protein, 139 kcal.

Six ounces is a weight measure — it does not always equal "one fillet." Fillet weights vary; see below.

At 8 oz (~227g) baked Atlantic: ≈ 51.8g protein, 238 kcal, 2.0g fat.

Eight ounces describes weight, not a standard fillet size. Large restaurant portions or meal-prep blocks may reach this weight when cooked.

For raw Atlantic at 8 oz (~227g): ≈ 40.4g protein, 186 kcal.

There is no single universal fillet weight — grocery, frozen, and restaurant fillets range widely.

USDA household references: 1 fillet baked Atlantic = 180g (≈ 41.1g protein, 189 kcal at FDC #15016) · 1 fillet raw Atlantic = 231g (≈ 41.1g protein, 189 kcal at FDC #15015 — similar absolute protein, different state) · 1 fillet Pacific raw = 116g (≈ 17.8g protein, 80 kcal at FDC #174191).

Enter your actual fillet weight in grams in the calculator rather than assuming every fillet matches a USDA reference.

Per 100g, baked Atlantic lists more protein (22.8g) than raw (17.8g) — cooking drives off water, concentrating nutrients per gram. Cooking does not create protein; absolute protein in your portion stays similar while cooked weight is lower.

Example: ~200g raw Atlantic may yield ~145–160g cooked depending on method — total protein remains roughly similar, but grams per 100g rise when cooked ^[1][2].

See the raw-vs-cooked comparison table below. Always match scale reading to database state.

Weigh raw and log raw (Atlantic or Pacific selector) if you portion before cooking.

Weigh cooked and log baked (Atlantic baked selector) if you measure after cooking with no added breading or sauce.

Do not multiply raw per-100g protein by cooked weight, or the reverse — that is one of the most common fish logging errors.

At baked Atlantic (FDC #15016): 22.8g protein per 100g, ~6.5g per 1 oz (28.35g), and ~21.7g protein per 100 kcal (22.8 ÷ 105 × 100).

At raw Atlantic: ~21.7g protein per 100 kcal as well — cod is protein-dense per calorie despite moderate absolute protein per small portion.

Descriptive math only — not a ranking of cod vs other proteins.

Cod is ultra-lean: baked Atlantic lists 105 kcal and 0.9g fat per 100g with 22.8g protein ^[2]. A 6 oz baked portion (~170g) delivers ~38.8g protein at ~179 kcal.

Compared with Atlantic salmon, baked (~206 kcal and 22.1g protein per 100g in the salmon tool), cod provides similar protein per 100g at roughly half the calories — the gap is almost entirely fat, not protein quality.

Neither framing is prescriptive — match the reference to what you ate.

USDA Fish, cod, Atlantic, cooked, dry heat (FDC #15016) assumes plain baked cod without added oil, batter, or breading ^[2].

Per 100g baked: 22.8g protein · 105 kcal · 0.9g fat · 0g carbs · 78mg sodium · 37.6mcg selenium · 1.1mcg B12.

If you bake cod with olive oil or butter, log the fat separately or use the [Cod Nutrition Calculator](/tools/cod-nutrition-calculator/) add-on options.

This page uses plain cod USDA references only. Breaded or fried cod adds flour, breadcrumbs, batter, and cooking oil — substantially raising calories, fat, and carbohydrates.

For illustration only (not cod data): USDA tilapia, breaded and fried in the [Tilapia Nutrition Calculator](/tools/tilapia-nutrition-calculator/) lists 16.9g protein, 229 kcal, 11.5g fat, and 15.2g carbs per 100g — lower protein density and much higher calories than plain baked cod.

Restaurant fish-and-chips and fried cod sandwiches require product-specific labels — do not substitute plain cod macros.

Olive oil, butter, cream sauces, breadcrumbs, and batter add calories and fat beyond plain cod references.

The [Cod Nutrition Calculator](/tools/cod-nutrition-calculator/) includes optional add-ons for common cooking fats and seasonings — log plain cod grams first, then add ingredients.

Poaching in water or steaming without fat aligns closest with plain baked references; pan-frying in oil does not.

Per 100g baked (compatible state): Atlantic cod (FDC #15016) lists 22.8g protein, 105 kcal, 0.9g fat; Atlantic farmed salmon, baked in the salmon tool lists 22.1g protein, 206 kcal, 13.4g fat.

Protein per 100g is similar; salmon carries roughly twice the calories from fat. Cod is not an omega-3 reference — salmon lists far more EPA/DHA.

Compare cooked to cooked or raw to raw — see tables below.

Per 100g baked: cod (22.8g P, 105 kcal) vs tilapia baked (26.2g P, 128 kcal) from the [Tilapia Nutrition Calculator](/tools/tilapia-nutrition-calculator/).

Tilapia lists slightly higher protein per 100g baked with modestly more calories — both are lean white fish suitable for gram-based logging.

Per 100g baked: Atlantic cod (22.8g P, 105 kcal) vs Alaska pollock baked (23.5g P, 111 kcal) from the [Pollock Nutrition Calculator](/tools/pollock-nutrition-calculator/).

Pollock and cod are often interchangeable in frozen fish products — check your package label for species and state.

Per 100g raw (compatible state): Atlantic cod raw (17.8g P, 82 kcal) vs yellowfin tuna raw (24.4g P, 109 kcal) from the [Tuna Nutrition Calculator](/tools/tuna-nutrition-calculator/).

Tuna lists higher protein per 100g raw with more calories and substantially more selenium — compare using the same state (raw vs raw).

Per 100g cooked: Atlantic cod baked (22.8g P, 105 kcal, 0.9g F) vs skinless chicken breast roasted (31.0g P, 165 kcal, 3.6g F) on the [Chicken Breast protein page](/protein/chicken-breast) ^[2][4].

Chicken breast delivers more absolute protein per 100g; cod delivers more protein per calorie (~21.7g vs ~18.8g per 100 kcal).

At 6 oz cooked: cod baked ≈ 38.8g P vs chicken breast roasted ≈ 52.6g P — portion weight matters.

These are separate USDA records, not interchangeable. Atlantic raw (FDC #15015): 82 kcal, 17.8g P, 54mg Na, 33.1mcg Se. Pacific raw, may have been previously frozen (FDC #174191): 69 kcal, 15.3g P, 303mg Na, 22.9mcg Se ^[1][3].

Pacific frozen retail products often align with FDC #174191 — read your label. Do not assume all cod fillets share Atlantic macros.

Baked Atlantic (FDC #15016) per 100g: 37.6mcg selenium, 1.1mcg vitamin B12, 138mg phosphorus, 244mg potassium, 0.17g omega-3 ^[2].

Cod is a modest selenium and B12 source at low calories but not a meaningful omega-3 source compared with salmon or mackerel.

Factual nutrient profile only — not health or medical claims.

USDA salted dried Atlantic cod (FDC #15018) lists 62.8g protein, 290 kcal, and 7,027mg sodium per 100g — a separate food from fresh or baked cod.

Not included in the variant selector. If you log bacalao dishes, use the salted variant in the [Cod Nutrition Calculator](/tools/cod-nutrition-calculator/) and account for soaking/reduced sodium separately.

1. Using raw cod nutrition for cooked weight — or cooked data for raw weight.

2. Treating every fillet as the same size — USDA refs range 116g to 231g by state/species.

3. Confusing plain cod with breaded or fried cod — carbs and fat rise sharply.

4. Forgetting oil or butter used in cooking — log add-ons separately.

5. Using restaurant fried cod data for home-baked plain cod.

6. Comparing raw cod to cooked salmon — match states in comparisons.

7. Assuming frozen and fresh are identical — Pacific frozen ref differs from Atlantic raw.

8. Ignoring sauces or toppings — tartar sauce, butter, and lemon-butter add macros.

9. Using generic fish-tool cod rows — this page uses dedicated Atlantic/Pacific USDA records only.

10. Substituting plain cod when a packaged product has its own label — prefer the label.

Use gram weights from this calculator for baked cod, fish tacos, bowls, soups, and meal-prep portions — enter plain cod grams before adding rice, potatoes, oil, or sauces.

Full meal macros require each ingredient logged separately. Cod provides the fish protein anchor; sides and cooking fats are additional entries.

This page supports nutrition calculation, not recipe development.

Per 100g Atlantic cod, baked dry heat (FDC #15016) ^[2]: 105 kcal · 22.8g protein · 0.86g fat · 0g carbs · 78mg sodium · 37.6mcg selenium · 1.1mcg B12 · 138mg phosphorus · 244mg potassium · 0.17g omega-3.

Select raw Atlantic or Pacific raw in the variant selector for complete macros on those references.

Breaded, fried, and restaurant preparations require product-specific labels.