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Cooked cod Calories
Lean, high-protein white fish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cooked cod (140 g) has 147 calories. That works out to 105 calories per 100 g. It contains 0 g of carbs, 32.2 g of protein, 1.3 g of fat and 0 g of fiber. Its 154 µg of Iodine covers 103% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cooked cod Nutrition Facts
Selected: 1 piece (medium) · 140 g
147
KCAL / 140G
Carbs
0g
· 0% DV
Protein
32.2g
· 64% DV
Fat
1.3g
· 2% 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) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 147 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 94 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 32.2 g | 64% |
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) | 140 g | 147 kcal |
| 1 ounce (whole) | 28 g | 29 kcal |
| 1 piece (small) | 90 g | 95 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (small) | 120 g | 126 kcal |
| 1 cup (diced) | 140 g | 147 kcal |
| 1 serving (medium) | 180 g | 189 kcal |
| 1 piece (large) | 200 g | 210 kcal |
| 1 serving (large) | 250 g | 263 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Cooked cod
How do you poach cooked cod without drying it out?
To make tender cooked cod, poach the fish gently in barely simmering water, broth or milk rather than letting the liquid boil hard. Remove it as soon as the flesh turns opaque and separates easily into flakes.
How can you tell when cooked cod is done?
Cooked cod is done when its flesh is opaque throughout and separates into moist flakes when tested with a fork. Check the thickest part; a translucent or raw-looking centre needs more cooking.
Why does cooked cod fall apart?
Cooked cod often falls apart because it has been overcooked or handled roughly. Its flakes are naturally delicate, so lift portions with a wide spatula and avoid stirring or turning them repeatedly.
Can you poach cod in milk?
Yes, you can poach cod in milk. Heat the milk gently with aromatics such as bay leaf, onion or pepper, then add the fish and keep the liquid below a vigorous boil so the flesh stays tender.
What sauce goes well with cooked cod?
Lemon-butter sauce, parsley sauce and a simple caper dressing all pair well with cooked cod. Add the sauce just before serving so it complements the fish without overwhelming its mild flavour.
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 serve it with lemon and herbs; discard it if it was left out for an extended time.
How should you store cooked cod in the fridge?
Store cooked cod in a covered container in the refrigerator and eat it promptly. Do not leave it sitting at room temperature for an extended period, and discard it if its smell or appearance has changed.
Can you freeze cooked cod?
Yes, cooked cod can be frozen in an airtight container once it has cooled. Its texture may be softer after thawing, so it works especially well in fish cakes, chowder or a sauced dish.
How do you reheat cooked cod without making it dry?
Reheat cooked cod gently with a little water, broth or sauce, using low heat until it is hot throughout. Avoid high heat and repeated reheating, which can make the lean fish dry and tough.
Is cooked cod safe to eat during pregnancy?
Yes, fully cooked cod is generally a low-mercury fish choice during pregnancy. Make sure the fish is cooked through and stored safely; anyone with individual dietary or medical concerns should ask their healthcare professional.
Cooked cod Vitamins & Minerals
Vitamins
B12
1.54µg · 64% DV
B3
2.94mg · 18% DV
B6
0.28mg · 16% DV
Biotin
4.2µg · 14% DV
Minerals
Iodine
154µg · 103% DV
Selenium
46µg · 84% DV
Phosphorus
284mg · 41% DV
Potassium ⭐
578mg · 17% DV
Sodium
94mg · 4% 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 147 calories in 1 piece (medium) (140 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?
Cooked cod is cod fillet gently boiled or simmered until its flesh turns opaque and separates into moist flakes. It is a familiar fish in North Atlantic cooking, where it is served in everything from simple home meals to more elaborate dishes. Its flavour is mild and clean, so it readily takes on the character of herbs, sauces and accompaniments without becoming overpowering.
Serve it warm with lemon, parsley and vegetables, or let it cool for a salad. It also works well with potatoes or grains for a more substantial meal. Cooked cod is a lean, protein-rich choice, providing 23 grams of protein per 100 grams. For a lighter plate, keep the seasoning simple and use a little olive oil rather than a rich sauce.
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
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 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
0.24g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.