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Baked Atlantic cod Calories
Lean, high-protein fish rich in selenium and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Atlantic cod (150 g) has 158 calories. That works out to 105 calories per 100 g. It contains 0 g of carbs, 34.2 g of protein, 1.4 g of fat and 0 g of fiber. Its 165 µg of Iodine covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Atlantic cod Nutrition Facts
Selected: 1 piece (medium) · 150 g
158
KCAL / 150G
Carbs
0g
· 0% DV
Protein
34.2g
· 68% DV
Fat
1.4g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 92% · Fat 8%
Baked Atlantic cod nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 34.2 g | 68% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked Atlantic cod?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 158 kcal |
| 1 piece (small) | 75 g | 79 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (small) | 120 g | 126 kcal |
| 1 cup (shredded) | 140 g | 147 kcal |
| 1 serving (medium) | 180 g | 189 kcal |
| 1 piece (large) | 225 g | 236 kcal |
| 1 serving (large) | 250 g | 263 kcal |
| 1 piece (extra large) | 300 g | 315 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Baked Atlantic cod
How do you bake Atlantic cod?
Bake Atlantic cod by placing the fillets in a lightly oiled dish, seasoning them, and cooking in a preheated oven until opaque and flaky. Lemon, garlic, and herbs work well, and thicker pieces need more time than thin ones.
What temperature should you bake Atlantic cod at?
Bake Atlantic cod at about 400°F (200°C) for roughly 10–15 minutes, depending on the thickness of the fillet. Check early rather than relying only on the clock; cod dries out quickly if left in the oven too long.
How do you keep baked Atlantic cod from drying out?
Keep baked Atlantic cod moist by lightly coating it with oil or butter and taking it out as soon as it flakes easily. Covering the dish loosely with foil while it bakes can also help retain moisture.
What seasoning is best for baked Atlantic cod?
Lemon, garlic, black pepper, and parsley are classic seasonings for baked Atlantic cod. Paprika or a little mustard adds more flavor, while a light hand with strong spices lets the fish’s mild taste come through.
Can you bake Atlantic cod from frozen?
Yes, you can bake Atlantic cod from frozen, though thawed fillets tend to cook more evenly. Add extra cooking time, keep the pieces in a single layer, and make sure the thickest part is opaque and flakes before serving.
What should you serve with baked Atlantic cod?
Serve baked Atlantic cod with roasted vegetables, potatoes, rice, or a crisp salad. A lemony sauce or simple herb dressing complements its mild flavor without overpowering the fish.
How can you tell when baked Atlantic cod is done?
Baked Atlantic cod is done when its flesh is opaque and separates into flakes with gentle pressure from a fork. Check the thickest part; if it still looks translucent, return it to the oven briefly.
Can you eat the skin on baked Atlantic cod?
Yes, Atlantic cod skin is edible if it has been properly cleaned and cooked. It usually does not become as crisp as the skin on fattier fish, so many people prefer to remove it after baking.
How long does baked Atlantic cod last in the fridge?
Baked Atlantic cod keeps in the refrigerator for about three to four days when placed in a covered container promptly after cooking. Reheat it gently and only until hot, since repeated or prolonged heating makes the lean fish dry.
Is baked Atlantic cod a healthy meal?
Yes, baked Atlantic cod is a lean, high-protein fish and provides selenium and vitamin B12. Baking it with modest amounts of oil and serving it with vegetables makes a simple meal without relying on frying or heavy sauces.
Baked Atlantic cod Vitamins & Minerals
Vitamins
B12
1.65µg · 69% DV
B6
0.38mg · 22% DV
B3
3.15mg · 20% DV
B2
0.14mg · 11% DV
Minerals
Iodine
165µg · 110% DV
Selenium
50µg · 91% DV
Phosphorus
345mg · 49% DV
Potassium ⭐
620mg · 18% DV
Sodium
105mg · 5% DV
Baked Atlantic cod Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Atlantic cod
To burn the 158 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Atlantic cod?
Baked Atlantic cod is Atlantic cod cooked in the oven, often with a little oil, herbs or lemon. Cod has long been a familiar fish around the North Atlantic, and oven-baking is a straightforward way to keep its mild, flaky flesh moist without a heavy coating.
Serve it with potatoes and vegetables for a simple dinner, or pair it with salad and a bright lemon dressing. Its gentle taste works well with punchier seasonings, too. With 22.8 g of protein and just 0.9 g of fat per 100 g, it is a lean, protein-rich choice. For a lighter meal, bake it with vegetables and use oil sparingly.
How Nutritious Is Baked Atlantic cod?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Atlantic cod Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Atlantic cod Contain Allergens?
Contains these allergens:
Which Diets Is Baked Atlantic cod Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Atlantic cod Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.