Cod Nutrition Calculator — Atlantic Raw, Pacific, Baked & Salted (Bacalao)

Atlantic cod has 82 kcal with just 0.67g fat per 100g raw — one of the leanest animal proteins available. By comparison, Atlantic salmon has 208 kcal and 13.42g fat per 100g ^[1]. Cod provides 17.81g protein at a ratio of just 4.6 kcal per gram of protein.

A 170g cod fillet provides 139 kcal and 30.3g protein — the same protein as a chicken breast at roughly half the calories. For calorie-conscious journaling where high protein is the priority, cod is one of the most efficient protein sources.

Atlantic cod provides 33.1mcg selenium per 100g raw (60% DV), rising to 42.5mcg (77% DV) when baked due to moisture loss ^[1][3]. While lower than tuna (90.6mcg), cod delivers meaningful selenium at a fraction of the calories.

Salted/dried cod (bacalao) concentrates selenium to an extraordinary 117mcg per 100g (213% DV) — but this comes with 7,027mg sodium, making it a special-use ingredient rather than a primary protein source.

Atlantic cod provides just 0.17g omega-3 per 100g raw — 12.6x less than Atlantic salmon (2.15g) and 15.7x less than mackerel (2.67g) ^[1][4]. A 170g cod fillet provides only 0.29g omega-3, well below the 250mg minimum referenced in most nutrition research.

This means cod should be logged as a high-protein, ultra-lean fish — not as an omega-3 source. Pairing cod with a small portion of fatty fish or other omega-3 sources covers both protein and omega-3 needs in a food journal.

Fresh Atlantic cod has just 54mg sodium per 100g, but salted/dried bacalao has 7,027mg sodium per 100g — 305% of the daily reference in a single 100g serving ^[1]. Even after soaking (the traditional desalination method), bacalao retains 500-2,000mg sodium per 100g depending on soaking time.

Bacalao also concentrates protein to an extraordinary 62.82g per 100g and calories to 290 kcal. For accurate journaling of salt cod dishes, specify the salted variant and account for the soaking process in your sodium estimate.

Atlantic and Pacific cod both have 82 kcal per 100g raw with virtually identical protein (~17.8-17.9g) and fat (~0.63-0.67g) ^[1]. The key difference is selenium: Atlantic cod has 33.1mcg (60% DV) while Pacific has only 12.6mcg (23% DV) per 100g.

Atlantic cod also has slightly more calcium (16mg vs. 6mg), iron (0.38 vs. 0.23mg), and magnesium (32 vs. 24mg). For most journaling purposes, either species can be used interchangeably for macros, but specify the species if tracking selenium.