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Cod (Raw) Calories
High protein, low fat, 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 Cod (Raw) (120 g) has 98 calories. That works out to 82 calories per 100 g. It contains 0 g of carbs, 21.6 g of protein, 0.8 g of fat and 0 g of fiber. Its 118.8 µg of Iodine covers 79% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cod (Raw) Nutrition Facts
Selected: 1 piece (medium) · 120 g
98
KCAL / 120G
Carbs
0g
· 0% DV
Protein
21.6g
· 43% 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 92% · Fat 8%
Cod (Raw) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 65 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.6 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 Cod (Raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 98 kcal |
| 1 g | 1 g | 1 kcal |
| 1 slice (thin) | 60 g | 49 kcal |
| 1 piece (small) | 80 g | 66 kcal |
| 1 slice (thick) | 90 g | 74 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (medium) | 100 g | 82 kcal |
| 1 serving (large) | 150 g | 123 kcal |
| 1 piece (large) | 180 g | 148 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Cod (Raw)
Can you eat raw cod?
Raw cod is not a safe choice because it can carry parasites and harmful bacteria. Citrus juice or vinegar does not reliably make it safe. Cook cod until the flesh is opaque and separates easily with a fork.
Can you make ceviche with raw cod?
You can marinate cod for ceviche, but the citrus does not cook it safely or eliminate all parasites and bacteria. For a safer dish, cook the cod first, then add lime or lemon and the other ceviche ingredients.
Can raw cod contain worms?
Yes, raw cod can contain parasitic worms. You may not spot them by looking, and marinating the fish does not reliably kill them. Thorough cooking is the safer option; freezing should not be treated as a guarantee against every food-safety risk.
How long does raw cod last in the fridge?
Keep raw cod refrigerated for no more than 1–2 days before cooking or freezing it. Store it in a covered container on a low shelf so its juices cannot drip onto other foods. Discard it if it develops a sour smell or slimy surface.
Can you freeze raw cod?
Yes, raw cod can be frozen. Wrap it tightly to limit air exposure, and thaw it in the refrigerator before cooking. Freezing helps preserve the fish, but it does not make raw cod automatically safe to eat uncooked.
Should you rinse raw cod before cooking it?
No, do not rinse raw cod. Rinsing does not reliably remove harmful germs and can spread them through splashes around your sink. Pat the fish dry with a clean paper towel if needed, then wash your hands and clean any surfaces it touched.
How can you tell if raw cod is fresh?
Fresh raw cod should smell mild and clean, not sour or strongly fishy. Its flesh should look moist and firm rather than slimy or discolored. Keep it cold, and do not taste it to decide whether it is safe.
What is the safest way to thaw frozen cod?
Thaw frozen cod in the refrigerator, in a covered container that catches any liquid. Cook it soon after it has thawed, and keep it separate from ready-to-eat foods. Do not leave cod on the counter to thaw at room temperature.
Is cod high in mercury?
No, cod is generally considered a low-mercury fish. That does not remove the separate parasite and bacterial risks of eating it raw, so low mercury is not a reason to serve raw cod.
Can you eat raw cod during pregnancy?
No, avoid raw cod during pregnancy because uncooked fish can carry harmful bacteria and parasites. Eat cod only when it has been thoroughly cooked; lemon-marinated or partly cooked cod still counts as raw for this purpose.
Cod (Raw) Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
B3
2.52mg · 16% DV
B6
0.24mg · 14% DV
B5
0.48mg · 10% DV
Minerals
Iodine
119µg · 79% DV
Selenium
40µg · 73% DV
Phosphorus
252mg · 36% DV
Potassium ⭐
408mg · 12% DV
Sodium
65mg · 3% DV
Cod (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cod (Raw)
To burn the 98 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 Cod (Raw)?
Raw cod is the uncooked flesh of a cold-water white fish, prized for its mild flavour and large, flaky texture. In regions where cod is commonly eaten, it is usually cooked rather than served raw: it may be baked, pan-fried, poached or added to stews. Its clean taste works well with lemon, herbs and simple sauces, and it is often paired with potatoes or vegetables. The “raw” label describes its state before cooking, not a customary serving style.
Cod is lean and protein-rich, with 18 g of protein and 0.7 g of fat per 100 g. It suits a lighter main meal; baking or poaching it and serving it with vegetables keeps the preparation simple.
How Nutritious Is Cod (Raw)?
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
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 Cod (Raw) Processed?
NOVA 1
Unprocessed
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 Cod (Raw) Contain Allergens?
Contains these allergens:
Which Diets Is Cod (Raw) 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
Cod (Raw) Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.24g
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.