Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Grilled Cod Calories
High protein, low fat, source of omega-3, rich in vitamin B12 and D
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled Cod (150 g) has 135 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 30 g of protein, 1 g of fat and 0 g of fiber. Its 150 µg of Iodine covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled Cod Nutrition Facts
Selected: 1 piece (medium) · 150 g
135
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30g
· 60% DV
Fat
1g
· 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%
Grilled Cod nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30 g | 60% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Grilled Cod?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 135 kcal |
| 1 piece (extra small) | 75 g | 68 kcal |
| 100 g | 100 g | 90 kcal |
| 1 piece (small) | 100 g | 90 kcal |
| 1 serving (small) | 120 g | 108 kcal |
| 1 serving (large) | 180 g | 162 kcal |
| 1 piece (large) | 200 g | 180 kcal |
| 1 piece (extra large) | 250 g | 225 kcal |
| 1 piece (jumbo) | 300 g | 270 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Grilled Cod
How do you grill cod without it falling apart?
Choose a thick cod fillet, pat it dry, and let one side cook until it releases from the grill before turning. Use a wide spatula and flip it only once; cod flakes easily when handled too soon.
How do you keep grilled cod from sticking to the grill?
Heat and clean the grill grates well, then lightly oil the cod and the grates. Don’t try to lift the fish before it releases naturally; forcing it can tear the delicate flesh and leave pieces behind.
How long should you grill cod?
Grill cod until its flesh turns opaque and separates into moist flakes when tested with a fork. The time varies with fillet thickness and grill heat, so check the thickest part rather than relying on a fixed time.
What seasoning is best for grilled cod?
Lemon, black pepper, garlic, and parsley suit grilled cod without masking its mild flavor. Coat the fillet lightly with oil and seasoning before grilling, then add fresh lemon just before serving.
Can you grill cod from frozen?
It’s better to thaw cod in the refrigerator before grilling and pat it dry. Thawed fish cooks more evenly and releases less water, making it less likely to stick, break apart, or stay undercooked in the middle.
Should you grill cod with the skin on or off?
You can grill cod with the skin on; it helps hold the delicate fillet together and can make turning easier. Start skin-side down and remove the skin after cooking if you don’t want to eat it.
How can you tell when grilled cod is done?
Grilled cod is done when the flesh is opaque and flakes easily with a fork. If the center still looks translucent or feels jelly-like, continue cooking briefly; leaving it on too long makes the fish dry.
What should you serve with grilled cod?
Serve grilled cod with roasted vegetables, a fresh salad, or potatoes for an easy meal. A light lemon or herb sauce complements its mild taste, while a very rich sauce can overwhelm the fish.
Is grilled cod healthy?
Yes, grilled cod can be a lean, protein-rich choice, and grilling needs little added fat. Pair it with vegetables and a satisfying side such as potatoes or whole grains to make a more complete meal.
How should you store leftover grilled cod?
Refrigerate leftover grilled cod in a covered container promptly and eat it within a few days. Reheat it gently so it doesn’t dry out, or flake it cold into a salad or sandwich.
Grilled Cod Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B6
0.45mg · 26% DV
B3
3.15mg · 20% DV
B2
0.18mg · 14% DV
Minerals
Iodine
150µg · 100% DV
Selenium
45µg · 82% DV
Phosphorus
315mg · 45% DV
Potassium ⭐
525mg · 15% DV
Sodium
90mg · 4% DV
Grilled Cod Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Cod
To burn the 135 calories in 1 piece (medium) (150 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 Grilled Cod?
Grilled cod is made by cooking cod fillets over a grill; it is a simple preparation rather than a dish tied to one particular place. Cod has a mild flavour and firm, flaky flesh, which takes well to herbs, citrus and a little oil.
It is served in many coastal cuisines, often with vegetables, potatoes or a crisp salad. Its lean, protein-rich flesh suits a filling meal without much added fat: per 100 g, it provides 20 g of protein and 0.7 g of fat. For a lighter plate, pair it with grilled vegetables and use lemon and herbs for flavour; watch the cooking time so the fish stays moist.
How Nutritious Is Grilled 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 Grilled 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 Grilled Cod Contain Allergens?
Contains these allergens:
Which Diets Is Grilled 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
Grilled Cod Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Grilled Cod
Foods Similar to Grilled Cod
Have another question about Grilled Cod?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.