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Cod (lightly cooked) Calories
High protein, low fat, good source of 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 Cod (lightly cooked) (120 g) has 98 calories. That works out to 82 calories per 100 g. It contains 0 g of carbs, 21.7 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 (lightly cooked) Nutrition Facts
Selected: 1 piece (medium) · 120 g
98
KCAL / 120G
Carbs
0g
· 0% DV
Protein
21.7g
· 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 (lightly cooked) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 65 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.7 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 (lightly cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 98 kcal |
| 1 piece (extra small) | 60 g | 49 kcal |
| 1 piece (small) | 80 g | 66 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 |
| 1 piece (double) | 240 g | 197 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Cod (lightly cooked)
Can you eat lightly cooked cod?
Yes, if the cod is still safely cooked through; “lightly cooked” should mean gently cooked, not raw or translucent in the center. The flesh should turn opaque and flake easily. Pregnant people and those with weakened immunity should avoid undercooked fish.
How do you cook cod without drying it out?
Cook cod gently and stop as soon as its flesh turns opaque and flakes easily. A covered baking dish or a short cook in a pan with a little oil helps retain moisture; thick fillets need more time than thin pieces.
What does cod taste like?
Cod has a mild, clean flavor rather than a strong fishy taste. Its white flesh forms large, tender flakes, so it works well with lemon, herbs, and a range of seasonings without overpowering them.
How can you tell when cod is cooked?
Cooked cod is opaque throughout and separates into flakes when gently pressed with a fork. For a more precise check, the thickest part should reach 63°C (145°F); if the center is still translucent, continue cooking.
Does cod have a lot of bones?
Cod fillets are usually boneless or contain only a few pin bones, but an occasional bone can remain. Check the flesh with your fingers before serving, especially to children; a whole cod will contain more bones.
Can you eat the skin on cod?
Yes, cod skin is edible. For a crisp finish, dry it well and cook the skin side down in a hot pan; if you prefer not to eat it, the skin usually comes away easily after cooking.
How do you thaw frozen cod safely?
Thaw frozen cod in a covered container in the refrigerator. For a quicker method, seal it in a leakproof bag and immerse it in cold water, then cook it promptly; do not leave cod to thaw at room temperature.
How long does cooked cod last in the fridge?
Cooked cod keeps for 3–4 days in a refrigerator in a sealed container. Refrigerate it within two hours of cooking, and reheat it until hot throughout before serving.
Is cod a low-mercury fish?
Yes, cod is generally a low-mercury fish, so it is a common choice for people who want to eat fish while limiting mercury exposure. Follow local seafood guidance if you eat fish caught in nearby waters.
Can you bake cod in the oven?
Yes, cod bakes well in the oven. Place the fillets in a baking dish with lemon, herbs, and a little oil, then bake at 200°C (400°F) until opaque and flaky; cooking time varies with thickness.
Cod (lightly cooked) Vitamins & Minerals
Vitamins
B12
1.2µg · 50% 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 ⭐
496mg · 15% DV
Sodium
65mg · 3% DV
Cod (lightly cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cod (lightly cooked)
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 (lightly cooked)?
Cod is a cold-water fish with mild-tasting, white flesh that separates into tender flakes when cooked. Lightly cooked cod is usually gently poached, steamed or baked just until opaque, keeping its texture moist rather than dry.
It is familiar in many coastal cuisines, from simply dressed fillets to fish-and-potato meals; serve it with lemon, herbs and vegetables, or alongside rice or potatoes. Cod is notably lean while providing plenty of protein: a 100 g portion has 18.1 g of protein and just 0.7 g of fat. Its gentle flavour suits a light meal, and a little olive oil or a fresh sauce adds richness without overwhelming the fish.
How Nutritious Is Cod (lightly cooked)?
Nutrient density
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 (lightly cooked) 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 Cod (lightly cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Cod (lightly cooked) 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 (lightly cooked) Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.07g
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.