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Baked cod Calories
Lean protein, low calorie, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked cod (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 23.4 g of protein, 0.8 g of fat and 0 g of fiber. Its 180 µg of Iodine covers 120% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked cod Nutrition Facts
Selected: 1 piece (medium) · 120 g
108
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.4g
· 47% DV
Fat
0.8g
· 1% 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 93% · Fat 7%
Baked cod nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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 cod?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 108 kcal |
| 1 slice (thin) | 60 g | 54 kcal |
| 1 piece (mini) | 60 g | 54 kcal |
| 1 piece (small) | 90 g | 81 kcal |
| 100 g | 100 g | 90 kcal |
| 1 slice (thick) | 100 g | 90 kcal |
| 1 serving (medium) | 150 g | 135 kcal |
| 1 piece (large) | 180 g | 162 kcal |
| 1 serving (large) | 200 g | 180 kcal |
| 1 piece (extra large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Baked cod
How long should you bake cod?
There is no single baking time for cod because fillet thickness and oven temperature matter. It is ready when the flesh turns opaque and separates easily into flakes; check thinner pieces earlier to avoid overcooking.
What seasoning goes well with baked cod?
Lemon, olive oil, garlic, black pepper, and herbs such as parsley or dill pair well with baked cod. Season lightly so the mild fish flavor comes through, and add lemon before or after baking for freshness.
How do you keep baked cod from drying out?
To keep baked cod moist, avoid overcooking it and lightly coat the fillets with oil. Covering the dish with foil while it bakes helps retain moisture; uncover it near the end if you want the surface to brown.
How can you tell when baked cod is done?
Baked cod is done when its flesh is opaque and separates into large flakes when gently pressed with a fork. If the center still looks translucent, continue cooking and check again rather than relying only on the surface.
Can you bake cod straight from frozen?
Yes, you can bake cod straight from frozen, but it will take longer and may release extra water. For more even cooking and better browning, thaw it in the refrigerator first and pat the surface dry.
Should you cover baked cod with foil?
Covering baked cod with foil helps keep it moist, especially if the fillets are thick or you are adding vegetables to the dish. Remove the foil toward the end if you want a lightly browned top.
What vegetables go with baked cod?
Roasted tomatoes, zucchini, asparagus, or peppers make easy sides for baked cod. Put vegetables that need longer to soften in the oven first, then add the fish later so it does not overcook while they finish.
Can you freeze leftover baked cod?
Yes, leftover baked cod can be frozen in an airtight, freezer-safe container. Let it cool promptly before packing, and thaw it in the refrigerator before reheating; the texture may be softer after freezing.
How do you reheat baked cod without drying it out?
Reheat baked cod gently in the oven with the dish covered, adding a small splash of water or broth to create moisture. Heat only the portion you plan to eat, since repeated reheating can make the fish dry and flaky.
Is baked cod a good choice for weight loss?
Baked cod can fit a weight-loss meal because it provides lean protein and can be prepared without a heavy coating or rich sauce. Pair it with vegetables, and keep added oil and calorie-dense toppings modest.
Baked cod Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B6
0.48mg · 28% DV
B3
2.52mg · 16% DV
B2
0.16mg · 12% DV
Minerals
Iodine
180µg · 120% DV
Selenium
40µg · 73% DV
Phosphorus
252mg · 36% DV
Potassium ⭐
408mg · 12% DV
Sodium
72mg · 3% DV
Baked cod Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked cod
To burn the 108 calories in 1 piece (medium) (120 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 cod?
Baked cod is a simple oven-cooked dish made from cod fillets, often seasoned with oil, lemon and herbs. Cod is common in the North Atlantic and is especially familiar in European cooking, though it is also sold fresh or frozen in many parts of the world. The fish has mild flavour and delicate white flesh that flakes easily when cooked.
It is often served with potatoes and vegetables, or alongside a salad and a squeeze of lemon. With about 19.5 g of protein and 0.7 g of fat per 100 g, it is a lean, filling choice. Keep an eye on the cooking time so the flesh stays moist; add vegetables for a lighter plate, or potatoes when you want a more substantial meal.
How Nutritious Is Baked 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 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 cod Contain Allergens?
Contains these allergens:
Which Diets Is Baked 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 cod Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.