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Cooked Cod Calories
Lean protein, low calorie, rich in B12 and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cooked Cod (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 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cooked Cod 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%
Cooked Cod 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 Cooked Cod?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 98 kcal |
| 1 slice (thin) | 60 g | 49 kcal |
| 1 piece (small) | 80 g | 66 kcal |
| 100 g | 100 g | 82 kcal |
| 1 slice (thick) | 100 g | 82 kcal |
| 1 serving (medium) | 150 g | 123 kcal |
| 1 piece (large) | 180 g | 148 kcal |
| 1 serving (large) | 200 g | 164 kcal |
| 1 piece (jumbo) | 250 g | 205 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Cooked Cod
How do you reheat cooked cod without drying it out?
Reheat cooked cod gently, covered, until it is hot throughout. A low oven with a splash of water or a covered pan helps retain moisture. Avoid high heat and prolonged reheating, which can make the flakes tough and dry.
How long does cooked cod last in the fridge?
Cooked cod generally keeps for 3–4 days in the refrigerator when chilled promptly and stored in a covered container. Discard it if it has been left at room temperature for too long or develops an off smell or slimy texture.
Can you freeze cooked cod?
Yes, cooked cod can be frozen in an airtight container or freezer bag once it has cooled. Thaw it in the refrigerator before using. The texture may be drier and more prone to breaking apart after freezing, so it works well in soups or fish cakes.
Can you eat cooked cod cold?
Yes, cooked cod can be eaten cold if it was refrigerated promptly and kept chilled. Flake it into a salad or sandwich, checking carefully for bones before serving. Do not leave it sitting at room temperature for an extended period.
How can you tell when cod is cooked?
Cod is cooked when its flesh turns opaque and separates into moist flakes when tested with a fork. If the center still looks translucent, continue cooking gently. Overcooking makes cod dry and causes the flakes to break apart easily.
What seasoning goes well with cooked cod?
Lemon, black pepper, dill, parsley, and garlic pair well with cooked cod. Its mild flavor also suits paprika or a light butter sauce. Add seasonings sparingly so they complement rather than overwhelm the fish.
Why does cooked cod turn out dry?
Cooked cod usually turns dry because it has been exposed to heat for too long. Its lean flesh cooks quickly, so use gentle heat and stop once the flakes turn opaque. Covering it while reheating also helps retain moisture.
Does cooked cod have bones?
Yes, cooked cod can still contain small bones, even when served as a fillet. Check the flesh carefully with your fingers before eating, especially when serving it to children, and remove any bones you find.
What does cooked cod taste like?
Cooked cod has a mild, clean flavor and tender, flaky flesh. Its subtle taste pairs easily with citrus, herbs, and sauces, but cooking it too long can make the texture dry and crumbly.
Can you eat cooked cod during pregnancy?
Yes, fully cooked cod is generally a suitable fish choice during pregnancy because it is considered low in mercury. Follow your healthcare professional’s advice if you have personal restrictions or questions about how much fish to eat.
Cooked Cod Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
2.52mg · 16% DV
B6
0.24mg · 14% DV
B5
0.6mg · 12% DV
Minerals
Iodine
119µg · 79% DV
Selenium
40µg · 73% DV
Phosphorus
252mg · 36% DV
Potassium ⭐
408mg · 12% DV
Sodium
65mg · 3% DV
Cooked Cod Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked Cod
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 Cooked Cod?
From the cold North Atlantic, cod is a mild, white-fleshed fish that flakes into large pieces when cooked. Cooked Cod may be gently poached, steamed or baked; it is distinct from salted and dried cod, which is prepared differently. In northern European kitchens it is often served simply with potatoes, vegetables and a little butter or sauce, while cooks elsewhere pair it with lemon, herbs or rice.
Its delicate flavour takes well to simple seasonings, and its firm flakes work in soups, fish pies and straightforward weeknight meals. It is lean and protein-rich, with 18 g of protein per 100 g. For a lighter plate, bake or steam it and serve with vegetables rather than a rich coating or deep-fried sides.
How Nutritious Is Cooked 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
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 Cooked 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 Cooked Cod Contain Allergens?
Contains these allergens:
Which Diets Is Cooked 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
Cooked Cod 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.