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Raw Cod and Basa Fillets Calories
Lean protein source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw Cod and Basa Fillets (150 g) has 123 calories. That works out to 82 calories per 100 g. It contains 0 g of carbs, 25.8 g of protein, 1.7 g of fat and 0 g of fiber. Its 2 µg of B12 covers 81% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw Cod and Basa Fillets Nutrition Facts
Selected: 1 piece (medium) · 150 g
123
KCAL / 150G
Carbs
0g
· 0% DV
Protein
25.8g
· 52% DV
Fat
1.7g
· 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 87% · Fat 13%
Raw Cod and Basa Fillets nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.8 g | 52% |
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 Raw Cod and Basa Fillets?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 123 kcal |
| 1 piece (small) | 75 g | 62 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (small) | 120 g | 98 kcal |
| 1 serving (medium) | 180 g | 148 kcal |
| 1 piece (large) | 220 g | 180 kcal |
| 1 serving (large) | 250 g | 205 kcal |
| 1 piece (extra large) | 300 g | 246 kcal |
| 1 pack (medium) | 400 g | 328 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Raw Cod and Basa Fillets
How do you cook raw cod and basa fillets?
Cook raw cod and basa fillets by baking, pan-frying, or steaming until the flesh is opaque and flakes easily. Their cooking time depends on thickness, so check the center rather than relying on a fixed time; avoid overcooking, which can dry out the fillets.
What is the difference between raw cod and basa fillets?
Raw cod and basa fillets come from different fish and have different textures. Cod is usually firmer and flakes into distinct pieces, while basa tends to be softer and milder. Both take well to simple seasonings, but basa can break apart more easily during cooking.
Can you cook raw cod and basa fillets from frozen?
Yes, you can cook raw cod and basa fillets from frozen, although they may take longer and release more liquid. Separate the pieces if possible, cook them thoroughly, and avoid overcrowding the pan so they cook evenly instead of steaming in pooled water.
Should you wash raw cod and basa fillets before cooking?
No, do not rinse raw cod and basa fillets. Water can splash bacteria onto the sink, counters, and nearby food; pat the fish dry with a paper towel instead, then wash your hands and any utensils or surfaces that touched it.
How can you tell when raw cod and basa fillets are cooked?
Raw cod and basa fillets are cooked when the thickest part is opaque and separates easily into flakes with a fork. If the center still looks translucent or feels raw, keep cooking and check again before serving.
Do raw cod and basa fillets contain bones?
They can. Even boneless raw cod and basa fillets may have a small pin bone left behind, so run your fingers gently along the flesh before cooking and remove any bones with clean tweezers. Check carefully before serving the fish to children.
How long do raw cod and basa fillets last in the refrigerator?
Keep raw cod and basa fillets covered in the coldest part of the refrigerator and cook them within 1–2 days. If you will not use them in that time, freeze them while fresh rather than leaving raw fish stored for longer.
Can you freeze raw cod and basa fillets?
Yes, raw cod and basa fillets can be frozen. Wrap them tightly or use an airtight freezer container to limit freezer burn, and thaw them in the refrigerator before cooking. Refreezing after thawing can noticeably affect the fish’s texture.
Why do raw cod and basa fillets smell fishy?
A mild, fresh sea smell is normal for raw cod and basa fillets, but a strong sour, ammonia-like, or unpleasant odor is a warning sign. Do not taste fish that smells off; discard it, especially if the surface is also slimy.
What can you serve with raw cod and basa fillets?
Serve cooked cod and basa fillets with rice, potatoes, or vegetables and a bright lemon or herb sauce. Their mild flavor also works well in tacos or fish curry; add the fish gently near the end when cooking it in a sauce so it does not break apart.
Raw Cod and Basa Fillets Vitamins & Minerals
Vitamins
B12
1.95µg · 81% DV
B3
3.15mg · 20% DV
B6
0.27mg · 16% DV
B5
0.42mg · 8% DV
Minerals
Selenium
44µg · 80% DV
Iodine
113µg · 75% DV
Phosphorus
293mg · 42% DV
Potassium ⭐
495mg · 15% DV
Sodium
81mg · 4% DV
Raw Cod and Basa Fillets Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Cod and Basa Fillets
To burn the 123 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 Raw Cod and Basa Fillets?
Raw Cod and Basa Fillets are uncooked, boneless portions of two white fish: cod, found in colder seas, and basa, a type of pangasius commonly farmed in Southeast Asia. They are sold ready to cook and are generally eaten cooked rather than raw.
Cod has a mild, clean flavour and flakes as it cooks; basa is soft-textured and especially gentle in taste. Depending on where you live, bake, pan-fry, grill or steam the fillets, seasoning simply with lemon, herbs or spices. They provide lean protein, with 17.2 g per 100 g, and suit a straightforward weeknight meal. For a lighter plate, bake or steam them and serve with vegetables or a fresh salad instead of a heavy coating or sauce.
How Nutritious Is Raw Cod and Basa Fillets?
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 Raw Cod and Basa Fillets 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 Raw Cod and Basa Fillets Contain Allergens?
Contains these allergens:
Which Diets Is Raw Cod and Basa Fillets 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
Raw Cod and Basa Fillets Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.