Atlantic cod, raw: Nutrition Facts

Generic food Raw Fish and Seafood

Atlantic cod, raw contains 82 kcal per 100 g. A typical serving of 1 fillet (231 g) provides about 189 kcal.

Roughly 92% of its calories come from protein, with 8% from fat and 0% from carbohydrates (estimated with general energy factors).

That is less energy than the typical item in finfish and shellfish products on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.

100 g provides 60% of the Daily Value for selenium, 38% of the Daily Value for Vitamin B12 and 16% of the Daily Value for phosphorus.

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

82kcal per 100 g
17.8 gprotein
0 gcarbohydrates
0.67 gfat
189kcal in 1 fillet (231 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 82 kcal
Total fat ? 0.67 g 0.9%
Saturated fat ? 0.13 g 0.7%
Cholesterol ? 43 mg 14%
Sodium ? 54 mg 2%
Total carbohydrates Z 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars Z 0 g
Protein ? 17.8 g 36%
Vitamin A C 12 µg1%
Vitamin C ? 1 mg1%
Vitamin D ? 0.9 µg5%
Vitamin E ? 0.64 mg4%
Vitamin K ? 0.1 µg0.1%
Thiamin (B1) ? 0.076 mg6%
Riboflavin (B2) ? 0.065 mg5%
Niacin (B3) ? 2.1 mg13%
Pantothenic acid (B5) ? 0.15 mg3%
Vitamin B6 ? 0.25 mg14%
Folate (B9) C 7 µg2%
Vitamin B12 ? 0.91 µg38%
Choline I 65.2 mg12%
Calcium ? 16 mg1%
Iron ? 0.38 mg2%
Magnesium ? 32 mg8%
Phosphorus ? 203 mg16%
Potassium ? 413 mg9%
Zinc ? 0.45 mg4%
Copper ? 0.028 mg3%
Manganese ? 0.015 mg0.7%
Selenium M 33.1 µg60%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 92%Fat: 8%82kcal / 100 g
  • Protein 92%
  • Fat 8%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Selenium60%Vitamin B1238%Phosphorus16%Vitamin B614%Niacin (B3)13%Choline12%Potassium9%Magnesium8%Thiamin (B1)6%Riboflavin (B2)5%

Nutritional insights

  • Protein17.8 gbelow the median for finfish and shellfish products (median 19.9 g)
  • Fat0.67 gin the lowest quarter of finfish and shellfish products (median 2.7 g)
  • Saturated fat0.13 gin the lowest quarter of finfish and shellfish products (median 0.63 g)
  • Sodium54 mgin the lowest quarter of finfish and shellfish products (median 93.9 mg)
  • Protein per 100 kcal21.7 gprotein density, useful for comparing foods with different calorie levels
  • Water81.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.094 g
Polyunsaturated fat ?0.23 g
Amino acids (18)
Tryptophan ?0.2 g
Threonine ?0.78 g
Isoleucine ?0.82 g
Leucine ?1.4 g
Lysine ?1.6 g
Methionine ?0.53 g
Cystine ?0.19 g
Phenylalanine ?0.7 g
Tyrosine ?0.6 g
Valine ?0.92 g
Arginine ?1.1 g
Histidine ?0.52 g
Alanine ?1.1 g
Aspartic acid ?1.8 g
Glutamic acid ?2.7 g
Glycine ?0.86 g
Proline ?0.63 g
Serine ?0.73 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) ?0.064 g
DHA (omega-3, 22:6 n-3) ?0.12 g
Linoleic acid (omega-6, 18:2) ?0.005 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
SFA 8:0 ?0 g
SFA 10:0 ?0 g
SFA 12:0 ?0 g
SFA 14:0 ?0.009 g
SFA 16:0 ?0.091 g
SFA 18:0 ?0.03 g
MUFA 18:1 ?0.061 g
PUFA 18:3 ?0.001 g
PUFA 20:4 ?0.022 g
MUFA 16:1 ?0.016 g
PUFA 18:4 ?0.001 g
MUFA 20:1 ?0.015 g
MUFA 22:1 ?0.003 g
PUFA 22:5 n-3 (DPA) ?0.01 g
Carotenoids (15)
Beta-carotene Z0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol C12 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units M36 IU
Vitamin D3 (cholecalciferol) M0.9 µg
Cryptoxanthin, beta Z0 µg
Tocopherol, beta ?0 mg
Tocopherol, gamma ?0 mg
Tocopherol, delta ?0 mg
Tocotrienol, alpha ?0 mg
Tocotrienol, beta ?0 mg
Tocotrienol, gamma ?0 mg
Tocotrienol, delta ?0 mg
Other components (11)
Water ?81.2 g
Alcohol ?0 g
Caffeine Z0 mg
Ash ?1.2 g
Theobromine Z0 mg
Energy C343 kJ
Vitamin A, IU C40 IU
Folic acid Z0 µg
Folate, food ?7 µg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Atlantic cod

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked 150 23.2 g 0 g 5.9 g
Fish, salmon, king, chinook, smoked, brined (Alaska Native) Cooked 430 39.9 g 0 g 30 g
Fish, salmon, king, chinook, liver (Alaska Native) 156 16.6 g 4.3 g 8 g
Fish, whitefish, broad, liver (Alaska Native) 104 11 g 5.1 g 4.4 g
Fish, halibut, raw, with skin (Alaska Native) Raw 116 20.5 g 1.8 g 2.9 g
Fish, salmon, coho (silver), raw (Alaska Native) Raw 140 22.6 g 0 g 5.6 g
Fish, salmon, red, canned, bones removed (Alaska Native) Canned 161 27.3 g 0 g 5.8 g
Fish, whitefish, eggs (Alaska Native) 104 14.7 g 4.9 g 2.9 g
Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) Cooked 206 35.2 g 0 g 7.3 g
Fish, salmon, red, (sockeye), kippered (Alaska Native) 141 24.5 g 0 g 4.8 g
Fish, salmon, king, with skin, kippered, (Alaska Native) 209 23.2 g 0 g 13 g
Fish, sheefish, raw (Alaska Native) Raw 115 22.3 g 0 g 2.8 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Crustaceans, crab, alaska king, raw Raw 84 18.3 g 0 g 0.6 g
Crustaceans, crab, blue, raw Raw 87 18.1 g 0.04 g 1.1 g
Alaska Pollock, raw Raw 79 17.3 g 0.057 g 0.99 g
Crustaceans, crab, dungeness, raw Raw 86 17.4 g 0.74 g 0.97 g
Crustaceans, crab, queen, raw Raw 90 18.5 g 0 g 1.2 g
Crustaceans, lobster, northern, raw Raw 77 16.5 g 0 g 0.75 g
Frog legs, raw Raw 73 16.4 g 0 g 0.3 g
Mollusks, cuttlefish, mixed species, raw Raw 79 16.2 g 0.82 g 0.7 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Compare: Atlantic salmon, farmed, raw vs Atlantic cod, raw

Frequently asked questions

How many calories are in raw atlantic cod?

100 g of raw atlantic cod has 82 kcal. 1 fillet (231 g): about 189 kcal. 3 oz (85 g): about 70 kcal.

Is raw atlantic cod high in protein?

Raw atlantic cod contains 17.8 g of protein per 100 g (36% of the 50 g Daily Value), or 41.1 g in 1 fillet (231 g). About 92% of its calories come from protein. Compared with other finfish and shellfish products, that is below the median (median 19.9 g).

How many carbs are in raw atlantic cod?

Raw atlantic cod has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in raw atlantic cod?

Raw atlantic cod contains 0.67 g of fat per 100 g, of which 0.13 g is saturated (0.7% of the Daily Value).

What vitamins and minerals does raw atlantic cod contain?

Per 100 g, the most notable amounts relative to the Daily Value are selenium (60% DV), Vitamin B12 (38% DV), phosphorus (16% DV), Vitamin B6 (14% DV) and Niacin (B3) (13% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw atlantic cod?

100 g contains 54 mg of sodium, 2% of the 2,300 mg Daily Value.

Does atlantic cod have the same nutrition raw and cooked?

No. Per 100 g, atlantic cod, raw has 82 kcal, while fish, salmon, king, chinook, smoked and canned (Alaska Native) has 150 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 171955. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Source description: "Fish, cod, Atlantic, raw". Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.