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 37.6mcg 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 cod raw (FDC #15015) lists 82 kcal and 17.81g protein per 100g with 33.1mcg selenium ^[1]. Pacific cod raw, may have been previously frozen (FDC #174191), lists 69 kcal and 15.3g protein with 22.9mcg selenium and higher sodium (303mg vs 54mg) — a separate USDA record, not interchangeable with Atlantic raw ^[1].

Pacific raw also lists higher vitamin B12 (2.0mcg vs 0.91mcg Atlantic raw) in USDA data. For macro logging, select the species and state that matches your product label or frozen packaging.