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Breaded cod Calories
Breaded cod fillet; lean fish with added coating and moderate fat from cooking
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded cod (120 g) has 278 calories. That works out to 232 calories per 100 g. It contains 17.5 g of carbs, 21.4 g of protein, 13.1 g of fat and 1 g of fiber. Its 93.6 µg of Iodine covers 62% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Breaded cod Nutrition Facts
Selected: 1 piece (medium) · 120 g
278
KCAL / 120G
Carbs
17.5g
· 6% DV
Protein
21.4g
· 43% DV
Fat
13.1g
· 17% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 31% · Fat 43%
Breaded cod nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 13.1 g | 17% |
| Saturated fat | 2.28 g | 11% |
| Trans fat | 0.07 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 17.5 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 21.4 g | 43% |
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 Breaded cod?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 278 kcal |
| 1 piece (small) | 70 g | 162 kcal |
| 100 g | 100 g | 232 kcal |
| 4 ounce (medium) | 113 g | 262 kcal |
| 1 cup (chopped) | 140 g | 325 kcal |
| 1 serving (medium) | 150 g | 348 kcal |
| 1 piece (large) | 180 g | 418 kcal |
| 1 serving (large) | 220 g | 510 kcal |
| 1 piece (extra large) | 240 g | 557 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Breaded cod
How do you cook breaded cod in an air fryer?
Cook breaded cod in a single layer in a preheated air fryer, following the package directions for temperature and timing. Turn the pieces if needed for even browning, and check that the fish inside is opaque and flakes easily.
Can you cook breaded cod from frozen?
Yes, many frozen breaded cod products can be cooked straight from frozen. Follow the package instructions for frozen pieces rather than thawing them first, and make sure the fish is thoroughly cooked before serving.
How do you bake breaded cod in the oven?
Bake breaded cod in a preheated oven, spacing the pieces apart on a tray so the coating can crisp. Use the package directions for the specific product, and check the thickest part of the fish before serving.
What is breaded cod made of?
Breaded cod is cod fillet coated in a breading, such as breadcrumbs or batter. Packaged versions may also include oil, seasoning, and other ingredients, so the ingredient list is the best way to see what is in a particular product.
Is breaded cod healthy?
Breaded cod provides protein, but its coating and cooking method can add fat and salt compared with plain cod. Baking or air-frying it instead of deep-frying, and serving it with vegetables, makes for a lighter meal.
What should you serve with breaded cod?
Breaded cod goes well with salad, roasted vegetables, or potatoes, plus lemon or a light sauce. Choose a vegetable side to balance the crisp coating, or serve it in a bun with lettuce for a fish sandwich.
How can you tell when breaded cod is cooked?
Breaded cod is cooked when the thickest part is opaque and flakes easily with a fork. A browned crust alone does not guarantee that the fish inside is done, so cut into a thick piece if you are unsure.
How long does cooked breaded cod last in the fridge?
Keep cooked breaded cod in a covered container in the refrigerator and eat it within 3–4 days. Refrigerate leftovers promptly; discard them if they smell off, feel slimy, or show other signs of spoilage.
Can you reheat breaded cod?
Yes, you can reheat breaded cod. Use an oven or air fryer to help the coating crisp again, and heat only the portion you plan to eat until the center is thoroughly hot.
Can you freeze breaded cod?
Yes, cooked breaded cod can be frozen in an airtight, freezer-safe container. Thaw it in the refrigerator and reheat it thoroughly; the coating may be less crisp after freezing and thawing.
Breaded cod Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
3.24mg · 20% DV
B6
0.22mg · 13% DV
B2
0.13mg · 10% DV
Minerals
Iodine
94µg · 63% DV
Selenium
29µg · 53% DV
Phosphorus
252mg · 36% DV
Sodium
504mg · 22% DV
Potassium ⭐
348mg · 10% DV
Breaded cod Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded cod
To burn the 278 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 Breaded cod?
Breaded cod is a cod fillet coated in crumbs and cooked until the outside is crisp. It is a familiar European-style preparation rather than a single dish tied to one specific place, and is often sold ready to cook as well as made at home.
The coating gives way to tender, mild-flavoured fish. Serve it hot with lemon, potatoes and vegetables, or tuck it into a sandwich with a simple salad. Cod itself is lean and provides protein; the crumb coating adds carbohydrate, while frying can add fat. A 100 g portion has 17.8 g of protein. For a lighter plate, bake the fillet and pair it with plenty of vegetables or a fresh salad.
How Nutritious Is Breaded cod?
Nutrient density
Medium
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
Medium
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 Breaded cod Processed?
NOVA 3
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 Breaded cod Contain Allergens?
Contains these allergens:
Which Diets Is Breaded cod Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded cod Fat Profile
SATURATED
2.28g
MONOUNSATURATED
4.92g
POLYUNSATURATED
3.48g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.