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Fried cod Calories
High-protein white fish with increased fat from frying
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried cod (120 g) has 278 calories. That works out to 232 calories per 100 g. It contains 10.1 g of carbs, 25 g of protein, 15.1 g of fat and 0.5 g of fiber. Its 114 µg of Iodine covers 76% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Fried cod Nutrition Facts
Selected: 1 piece (medium) · 120 g
278
KCAL / 120G
Carbs
10.1g
· 4% DV
Protein
25g
· 50% DV
Fat
15.1g
· 19% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 36% · Fat 49%
Fried cod nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 15.1 g | 19% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.1 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 0.5 g | 2% |
| Protein | 25 g | 50% |
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 Fried cod?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 278 kcal |
| 1 piece (thin) | 55 g | 128 kcal |
| 1 piece (small) | 70 g | 162 kcal |
| 100 g | 100 g | 232 kcal |
| 1 serving (medium) | 150 g | 348 kcal |
| 1 piece (thick) | 160 g | 371 kcal |
| 1 piece (large) | 180 g | 418 kcal |
| 1 serving (large) | 220 g | 510 kcal |
| 2 piece (double) | 240 g | 557 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Fried cod
How do you make fried cod at home?
To make fried cod, pat the fillets dry, season them, coat them in flour or batter, and cook in hot oil until golden and opaque inside. Avoid crowding the pan, which lowers the oil temperature and can leave the coating greasy.
What is the difference between battered and breaded fried cod?
Battered fried cod is dipped in a wet mixture, which forms a puffed, crisp shell; breaded cod is coated in crumbs, usually after flour and egg. Both work well, but dry the fish first so either coating sticks evenly.
Can you make fried cod in an air fryer?
Yes, you can make fried cod in an air fryer, though it is not deep-fried. Lightly oil the coated fish, arrange the pieces in a single layer, and cook until crisp and opaque, turning them partway through.
Is fried cod the same as fish and chips?
Fried cod can be the fish in fish and chips, but the dish also includes chips and is often served with accompaniments such as tartar sauce or malt vinegar. Fish and chips may use other white fish, too.
Which sauce goes best with fried cod?
Tartar sauce is a classic match for fried cod, while lemon adds freshness without a creamy sauce. For a lighter plate, serve it with plain yogurt mixed with herbs or a sharp slaw to balance the crisp coating.
Does fried cod contain bones?
Fried cod made from fillets is usually nearly boneless, but a small pin bone can occasionally remain. Check the fish as you eat, especially when serving it to children; a whole piece of cod may contain more bones than a fillet.
Can you freeze fried cod?
Yes, fried cod can be frozen after it has cooled, though the coating may lose some crispness when thawed. Freeze the pieces in an airtight container, then reheat them in an oven or air fryer rather than a microwave.
How do you reheat fried cod without making it soggy?
Reheat fried cod in an oven or air fryer so hot air can crisp the coating again. Set the pieces in a single layer and heat until the center is hot; a microwave is quicker but tends to make the crust soft.
How long does fried cod keep in the refrigerator?
Refrigerate fried cod in a covered container promptly after the meal and eat it within a few days. Keep it separate from raw seafood, and discard it if it has been left out for an extended period or develops an off smell.
Is fried cod a healthy choice?
Fried cod provides protein, but its coating and absorbed oil make it a richer choice than simply cooked cod. For a lighter meal, use a thin coating and less oil, or bake the fish, and pair it with vegetables.
Fried cod Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
3.24mg · 20% DV
Vitamin E
2.28mg · 15% DV
B6
0.25mg · 15% DV
Minerals
Iodine
114µg · 76% DV
Selenium
34µg · 62% DV
Phosphorus
264mg · 38% DV
Sodium
372mg · 16% DV
Potassium ⭐
432mg · 13% DV
Fried cod Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried 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 Fried cod?
Fried cod is cod fillet cooked in hot oil, often with a light flour coating or batter. Cod’s mild, white flesh flakes easily, and frying gives it a browned, crisp exterior. In the UK it is closely associated with fish and chips; elsewhere it is served in many ways, from a simple home-cooked main to a seafood plate.
The flavour is gentle rather than strongly fishy, so lemon, herbs and a crisp salad make natural companions. It provides 20.8 g of protein per 100 g, while frying adds fat. For a lighter meal, choose a thinner coating and pair it with vegetables rather than a rich side; serve freshly cooked so the crust stays crisp.
How Nutritious Is Fried 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 Fried 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 Fried cod Contain Allergens?
Contains these allergens:
Which Diets Is Fried cod Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried cod Fat Profile
SATURATED
2.52g
MONOUNSATURATED
6.12g
POLYUNSATURATED
4.56g
Omega 6:3 ratio 18.5:1
Above the ideal 4:1 (18.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.